Kiwi Citrus Spring Salad

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. 

 

Kiwi

Kiwifruit

1 fruit (2 ” diameter)

Calories 42
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

Fruits:

Strawberries
Pineapple
Kiwi
Mango
Cantaloupe
Raspberries

Vegetables:

Green and Red bell peppers
Broccoli
Cabbage
Asparagus
Peas
Spinach
Sweet potato (skin on)
Tomatoes

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:

Women: 75mg

Men: 90mg

Smokers have a higher requirement (125mg) due the oxidative stress smoking causes.

 

Kiwi Citrus Spring Salad

 

Kiwi Citrus Salad
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Serves: 6
 
Ingredients
  • 10oz Spring mix salad
  • 2 kiwi fruits, peeled and sliced
  • 2 mandarin oranges, peeled and segmented
  • 1 cup slivered almonds
Instructions
  1. Toss first 3 ingredients together in salad bowl.
  2. 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. 

Kiwi Citrus 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.

 
Sources:

http://ndb.nal.usda.gov/ndb/foods/show/2271

http://www.environmentalnutrition.com/issues/32_1/enonfoods/151805-1.html

Academy of Nutrition and Dietetics

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