5 Healthy Kiwi Recipes: Adding gentle, Sour Freshness to Your Meal 2023

More than 700 years have passed since the kiwi fruit was first cultivated. The first kiwis were grown in Southern China, where they were given the name Yang Tao, which translates to “sunny peach.” Despite the fact that its present namesake is associated with New Zealand, they continue to be celebrated as China’s national fruit today. It wasn’t until the early 1900s that Kiwis were brought to New Zealand by a missionary from China, at which point they were first exposed to the Western world. The first shipments to England took place in 1952, and it wasn’t until 1958 that they arrived in the United States.

The vitamin C content of kiwifruit is quite high, and its potassium content is comparable to that of a banana. Additionally, it has vitamin E and vitamin A, in addition to a sizeable quantity of dietary fiber, all of which work together to make digestion simpler and more effective. Additionally, considerable levels of important omega-3 fatty acids are found in the oil extracted from kiwifruit seeds.

Kiwis have a taste that is both sweet and distinctive, and their texture is soft. When you go to the store to buy kiwifruit, you should look for ones that do not have any bruises or soft places. Steer clear of fruits that are wrinkled or have other symptoms of damage on the outside. The storage life of ripened kiwifruit at room temperature is between three and five days, while the refrigerator extends this period even more.

Even the fuzzy skin that covers the exterior of the kiwifruit may be consumed since it has a very high concentration of nutrients. Because the skin is so delicate, all that is required to clean it and get it dry is a quick rinse and a mild massage. After that, cut it into quarters like an orange and eat it with the skin on.

www.homecooking.about.com, www.wikipedia.org, www.fruitsandveggiesmatter.gov, and www.kiwi-fruit.org are some websites that you may want to check out.

Image created by Andre Karwath and made accessible under the Creative Commons under the licensing terms of Attribution-Share Alike 2.5 Generic.

V’s Grilled Jerk Pork Tenderloin and Pineapple Mango-Kiwi Salsa


1 (2 1/2 lb) pork tenderloins

Jerk Spice

1/2 cup finely chopped onion

1/3 cup finely chopped scallion  (4 to 6 scallions)

1/4 cup firmly packed fresh thyme leave, and tender stems chopped

4 garlic cloves, finely chopped

2 tablespoons fresh orange juice

2 tablespoons fresh lime juice

1 -3 scotch bonnet peppers or 1 -3 habanero pepper, seeded and minced, depending on taste

1 tablespoon finely chopped fresh ginger

2 teaspoons ground coriander

2 teaspoons fresh ground black pepper

1 teaspoon ground allspice

1 dash cumin

1 teaspoon salt

1/2 teaspoon ground nutmeg

1/2 teaspoon ground cinnamon

Pineapple Mango-Kiwi Salsa

2 cups fresh pineapple, chopped

1 fresh mango, chopped

1 kiwi, chopped

1/3 cup purple onion, chopped

1/4 cup fresh cilantro, chopped  (or to taste)

1 tablespoon fresh ginger, chopped fine  (or to taste)

1 tablespoon lime juice

1 tablespoon rum  (or to taste)

1 tablespoon jalapenos (or to taste) or 1 tablespoon poblano pepper, chopped fine  (or to taste)

Prep Time: 15 mins

Total Time: 35 mins


1. Combine the Jerk Spice ingredients in a small bowl and mix to form a coarse paste. Or blend in food processor.

2. Coat pork tenderloin and Marinate at least 4 hours or overnight. The longer it marinates, the more flavor the pork absorbs.

Pineapple Mango-Kiwi Salsa

1. Put all in a bowl, mix it up, and let it sit for a little bit to allow the flavors to mingle.

2. Grill tenderloin, covered, over indirect medium heat for 10 minutes each side.

3. Juices should run clear or temperature 160 degrees.

4. Let roast sit about 10 minutes to let juices settle.

5. Slice and serve with Pineapple Salsa.

Servings: 6-8

Kiwi Banana Shake


1 1/2 cups ice

1 -2 kiwi (or more if you love kiwi)

1 tablespoon agave syrup (instead of sugar)

1 -2 banana (used for taste and thickening)

Prep Time: 5 mins

Total Time: 10 mins


1. Throw this all in a blender and pulse and/or just puree the heck out of it until you have the consistency you like.

2. Hope you enjoy!

Servings: 2

Fresh Fruit Parfait with Lemon – Poppy seed Yogurt


2 kiwi, peeled, quartered and sliced

2 peaches, pitted, quartered, diced

1 cup blueberries

1 lemon, juiced, plus zest for garnish

1 tablespoon sugar

2 cups low-fat plain yogurt

1 tablespoon poppy seed

mint sprig, for garnish


1 In a medium bowl place cut fruit, blueberries, lemon juice and 1 tbsp sugar. Mix well and macerate for about 10 to 15 minutes. This will allow the fruit to be infused with lemon juice and sugar.

2 Meanwhile, in a small bowl stir 2 cups of lowfat yogurt and poppy seeds.

3 In clear glasses (wine glasses make an excellent choice) layer the ingredients starting with the fruit mixture, then the yogurt. Repeat until full. Garnish with a sprig of mint.

Servings: 4

Orange, Strawberry and Kiwi Salad (Ww)


1 tablespoon orange juice

2 teaspoons honey

2 oranges, peeled and sliced

2 cups strawberries, sliced

1 cup grapes, halved

2 kiwi fruits, peeled and sliced

2 tablespoons mint leaves, chopped

Total Time: 15 mins


1. In a nonmetallic bowl, combine orange juice and honey. Add the fruits; toss to coat.

2. Refrigerate, covered, until chilled, at least 1 hour. Sprinkle with mint before serving.

Servings: 4

Strawberry, Kiwi, And Spinach Salad


2 tablespoons raspberry vinegar

2 1/2 tablespoons raspberry jam

1/3 cup vegetable oil

8 cups spinach, rinsed and torn into bite-size pieces

1/2 cup chopped walnuts

8 strawberries, quartered

2 kiwis, peeled and sliced

Prep Time: 15 mins

Total Time: 15 mins


1. Mix together raspberry vinegar, raspberry jam, and vegetable oil in a small container.

2. Combine spinach, nuts, strawberries, and kiwi in a salad bowl. Toss with raspberry dressing.

Servings: 8

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