Kiwi’s are small but, packed full of sweet flavor. They are soft and creamy with a flavor that is similar to a melon. Kiwifruit is actually a berry. Just like all berries, it too is full of nutrients and antioxidants. Kiwifruit can be used in a variety of ways… in salads, salsa or in marinades. I like to eat it peeled and sliced or in salads. I recently used it in a Kiwi Citrus Salad…
When choosing a kiwifruit look for one that is plump with no wrinkles, bruises or punctures. It’s ready to eat when it gives to slight pressure.
1 fruit (2 ” diameter)
Calcium 23 mg
Potassium 215 mg
Vitamin C 64 mg
Vitamin A 60 IU
Vitamin K 28 µg
Benefits of Vitamin C
Helps grow and repair tissues
Helps heal wounds
Helps body make collagen
Helps protect against free radical damage (free radicals cause cell and tissue damage, and cause signs of aging like wrinkles)
Sources of Vitamin C
Green and Red bell peppers
Sweet potato (skin on)
Vitamin C is a water-soluble vitamin so that means that some of the Vitamin C will be lost in cooking. If you steam, microwave or quick cook in a little water you retain a greater amount of Vitamin C. Fresh uncooked fruits and vegetables are best sources of Vitamin C.
Body’s Requirements Per Day:
Smokers have a higher requirement (125mg) due the oxidative stress smoking causes.
- 10oz Spring mix salad
- 2 kiwi fruits, peeled and sliced
- 2 mandarin oranges, peeled and segmented
- 1 cup slivered almonds
- Toss first 3 ingredients together in salad bowl.
- Drizzle salad with vinaigrette and sprinkle with almonds.
For this salad I like to use a light vinaigrette, like the one I last used in my Spinach and Kale Spring Salad.
You will love this salad…it is light, sweet, refreshing, and perfect for spring. The combination of kiwifruit, orange and almonds is perfectly balanced on a bed of spring mix salad. A Balsamic Vinaigrette would also pair nicely with this salad.
Academy of Nutrition and Dietetics