Kiwi fruit benefits and recipes


Kiwi fruit benefits of which in beneficial effects on the heart, can be eaten raw or processed form. In any case, it retains its useful properties.


The flesh kiwi fruit is soft and very juicy. Due to a high content of vitamin C, it will not be discolored if the fruit is cut out. The taste is sour sweet with a special kiwi fruit flavor. It is described as a mix between strawberry, melon, banana, gooseberry and grape In other words, delicious little thing! Unripe fruit can be eaten very well.

The raw fruit contains a protein digesting enzyme called actinidin and papain in papaya and bromelain in pineapple. This facilitates the digestion of protein-containing food such meat.

It also means that gelling agents such as gelatin does not clot properly, if not kiwi fruit for a short while is poured with hot water. Here one should also pour the fruit with hot water or eat it not within 30 minutes before the bitterness appears.

Kiwi fruit benefits are high vitamin C content (120-300 milligrams per. 100 g) and vitamin E. There is also a good content of vitamin B1. Kiwi is a good source of minerals such as iron, calcium and potassium, whereas the sodium, phosphorus, copper, chromium, and magnesium is present only in minor amounts. The fruit contains 1 g of protein per serving 100 g approx., the same of pectin.

Here are a few recipes with kiwi fruit. They will help you to diversify your diet and will benefit your health.

How to cook dessert

This recipe provides a light, refreshing dessert that really makes the most of kiwi fruit beautiful flavor.

Composition dessert

500 g kiwi fruit

50 g caster sugar

1 cinnamon sticks

0.5 star anise

0.5 vanilla pod

1 cardamom pod, crushed

200 g water

How to cook

1. Pre-heat an oven to 175 C. Split the vanilla pod and scrap out the seeds. Place the kiwi fruit in a bowl and mix in the rest of the ingredients.

2. Prepare a large sheet of baking parchment on a metal tray, large enough to wrap the kiwi fruit in. Fold the paper together, to form a sealed parcel, making sure it is tightly sealed. Bake in the oven for 25-30 minutes or until the kiwi fruit feel very soft through the paper.

3. Allow cooling before opening the parcel and carefully remove all the spices. Transfer the kiwi fruit and all the juice into an upright blender and process at full speed until a smooth purée forms. Reduce the speed and slowly add the water until it reaches the consistency of single cream. Pass through a fine sieve into a bowl and place in the fridge until needed.

4. Serve with whipped cream.

Kiwi fruit smoothie

1 cup smoothie

2 ripe kiwi fruit

½ cups milk

1 banana, cut into slices

3 teaspoon strawberry syrup

Peel the kiwi fruit and blend them with the remaining ingredients.

Put the flesh into the blender with ½ cups milk and bananas. Blend thoroughly.

Smoothen is lovely refreshing!

This salad does not take long to prepare and most of all it’s very healthy. Not only does it contain fresh and dry fruits, but it also uses low-fat yoghurt where you may expect to find mayonnaise.


1 ripe kiwi fruit, diced

1 medium red apple, diced

1 medium red sweet pepper sliced rings

40 g pecan nuts

20 g sultanas

30 g almond flakes

6 tsp. low-fat smooth yoghurt

2 tsp. caster sugar

1/2 teaspoon allspice

How to cook

1 Whisk the yoghurt and add the caster sugar and 1/2 teaspoon allspice.

2 Mix all the other ingredients in a bowl except the almond flakes and add in the yoghurt.

3 Sprinkle the almond flakes on top before serving.

4. Decorate mint leaf.

This yummy salad is ready in less than 5 minutes.

Kiwi fruit benefits will help to improve metabolism and heart.

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