In the world of fruits, a perfect example of the adage that good things come in small packages is kiwis. This tiny bounty with an oval shape and roughly the size of a large hen’s egg, also known as Chinese gooseberry, not only possesses a juicy sweet taste but is also brimming with essential nutrients that enhance overall health. Although native to China, kiwi fruits are exported globally and even cultivated in other countries worldwide presently, including the USA, New Zealand and India, for their nutritive and therapeutic values. Being widely available in all parts of the Indian subcontinent in the blazing hot summer season, kiwi fruits are indeed a blessing to quench thirst and avert dehydration, thanks to their abundant water content.
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Nutrition And Health Benefits Of Kiwi Fruit:
Rich in dietary fibers, potassium and beta carotene antioxidants, kiwis promote digestion, lower high blood pressure and augment eye health. They are also laden with vitamin E for uplifting heart functions, vitamin K for optimal blood clotting, wound healing, plus iron and vitamin B9/folate for healthy red blood cell synthesis and averting anaemia. Wait a minute, did we not mention its amazing potential to boost immunity? Well, you might be surprised to discover that kiwis rank first among all fruits in vitamin C content, yes, even over other citrus fruits like oranges, sweet lime and lemons.
Wholesome And Tasty Recipes With Kiwis:
Go on then, head over to the nearest store and stock up on kiwis, so you can savour its ripe succulent flavour and reap its phenomenal wellness incentives. And if you’re bored of kiwi juices, lemonades and smoothies, we bring you some enticing recipes of kiwi chia pudding and kiwi jam, which combine wonderful taste, good health and nutrition, for the wellbeing of the family.
Kiwi Chia Pudding
This quick and easy recipe is chock-full of nutrients, encompassing proteins, vitamins, minerals and is an ideal pre-workout and post-workout snack. Furthermore, it is made with coconut milk and is hence vegan, making it a healthful meal for the lactose-intolerant too. Dig into this lip-smacking kiwi chia pudding after a gruelling gym session or just have it for breakfast with some cereal or oatmeal.
Ingredients:
3 ripe kiwis, peeled and 1 kiwi, sliced
4 tbsp chia seeds
1 ½ cups coconut milk
2 tbsp honey
1 tsp vanilla essence
A few almonds and walnuts, halved
Method:
Mix the chia seeds with coconut milk, honey and vanilla essence in a large bowl and refrigerate for 1 hour.
Juice the peeled kiwis in a blender to form a fine puree and keep 1 kiwi aside, cut into pieces.
Take out the chia pudding from the fridge and stir well to obtain a thick consistency.
With two mason jars, add an equal amount of kiwi puree in each and then a layer of even portions of chia pudding.
Top them off with kiwi slices, almonds, walnuts and relish the delightful kiwi chia pudding.
Nutrition:
Kiwis are a storehouse of vitamin C, for building resistance to combat disease and stimulating collagen production for revitalizing skin texture. Chia seeds are a great plant-based source of high-quality proteins, for fortified muscles and stamina. Plentiful in key minerals of calcium and magnesium, coconut milk confers strong bones and joints. Almonds and walnuts offer generous quantities of B vitamins and omega-3 fatty acids, for bolstering metabolism and preserving heart wellness.
Kiwi Jam
This is a tempting preserve concocted with merely fresh kiwi fruits, sugar and a few other organic components, which when spread on toast, dosas, chapatis is a sheer saccharine delight and will surely be gobbled up by kids and adults alike. Although it can be prepared using pectin powder as a thickening agent, a natural substitute is apples, making this homemade kiwi jam truly nourishing and yummy.
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Ingredients:
20 – 22 ripe kiwis, with peel removed and pulp mashed thoroughly
3 cups sugar
3 tbsp lemon juice
2 large apples, cut into big slices
Method:
In a big vessel, heat the mashed kiwis along with lemon juice and apples on medium flame.
Once it begins to boil, add the sugar, stir continuously so it dissolves completely and then let it simmer for about 20 minutes.
Transfer the kiwi jam to two or three clean dry sterilized jars with lids, seal them properly to make sure it is airtight.
Dip the jars entirely into a pot filled with hot water for 5 – 7 minutes to enable the jam to set to a gel-like texture.
This luscious kiwi jam stays fresh for up to 1 week when kept in the fridge and can be eaten with bread for breakfast or as an evening snack.
Nutrition:
Bestowed with dietary fibers, kiwis facilitate smooth digestion and provide relief from bloating and constipation. Moreover, laden with folate, kiwi fruits deliver superb merits for pregnant women by preventing birth defects, aside from supplying carotenoid antioxidants for enhanced vision. Lemon juice possesses a treasure trove of phytonutrients that cleanse the blood of impurities, wastes and detoxify the body. Apples contain copious volumes of vitamins B1, B2 for improved energy metabolism and gut health.
