Think you know all about vitamin C? Here’s a fun quiz: Which of the following has the most of this important antioxidant per serving: Orange, Grapefruit, Kiwi, Spinach?
Hmm, could it be the usual suspect orange? Nope! Per serving, the kiwi has twice the amount of vitamin C of an orange! Keep in mind a serving of kiwi is about 2 kiwis or just over 3/4 cup of the sliced fruit. Include this super star in your fruit salads, mixed into fresh juice or for a snack all by itself.
To choose a ripe kiwi each time, feel for one that has a medium softness. If it’s too hard it’s under ripe and too soft is overripe.
Now the real challenge is how to get into the good stuff behind the furry exterior of the kiwi without making a big sticky mess. Here’s my favorite technique: cut off the ends of the kiwi, then slice in half. Place each half cut side down onto a plate. Hold onto the skin with one hand and scoop out the flesh using a spoon in the other hand. Think you got it down? Now add it to your blender!
- 1 1/2 cups (375 ml/12 oz) coconut water
- 2 kiwi (kiwifruit)
- 1 1/2 cups (225 g) frozen strawberries
- 1/2 frozen banana
- 1/4 avocado
- 1 tbsp fresh lime juice
- 1 tbsp maple syrup (optional for added sweetness)
- Wash all produce well.
- Peel kiwi and remove stem from strawberries.
- Add all ingredients to blender and blender on high for
45 – 60 seconds until smooth.
- Nutrition per serving:
- Fat10 g
- Saturated Fat2 g
- Cholesterol0 mg
- Sodium390 mg
- Carbohydrates69 g
- Fiber18 g
- Sugars40 g
- Protein 7 g
Yields and nutritional information are estimated and will vary depending on produce size and equipment used.