Summer is here, and with it comes the sweltering heat that leaves us longing for refreshing, cooling treats. Enter the kiwi: a vibrant, nutrient-packed fruit that is perfect for incorporating into your summer diet.
This fruit is originated from China and gained popularity worldwide, this small but mighty fruit is known for its tart, sweet flavor and vibrant green flesh.
Let’s explore some creative and delicious ways to enjoy kiwi this summer, while also reaping its health benefits.
The Nutritional Benefits of Kiwi
Before diving into the recipes and ideas, it’s essential to understand why kiwi should be a staple in your summer diet. Here are some of the key nutritional benefits:
- Rich in Vitamin C: One kiwi provides more than 100% of the daily recommended intake of Vitamin C, which is crucial for a healthy immune system.
- Dietary Fiber: Kiwis are an excellent source of dietary fiber, aiding in digestion and helping to maintain a healthy weight.
- Antioxidants: Packed with antioxidants, kiwi helps combat oxidative stress and inflammation.
- Low in Calories: With only about 42 calories per kiwi, it’s a perfect snack for those watching their calorie intake.
| Nutrient | Amount per 100g | % Daily Value (DV) |
|---|---|---|
| Calories | 61 kcal | 3% |
| Water | 83.1 g | – |
| Carbohydrates | 14.7 g | 5% |
| Dietary Fiber | 3.0 g | 12% |
| Sugars | 8.9 g | – |
| Protein | 1.1 g | 2% |
| Total Fat | 0.5 g | 1% |
| Vitamin C | 92.7 mg | 154% |
| Vitamin K | 40.3 µg | 34% |
| Vitamin E | 1.5 mg | 10% |
| Vitamin A | 4 µg | 0% |
| Folate (B9) | 25 µg | 6% |
| Potassium | 312 mg | 7% |
| Calcium | 34 mg | 3% |
| Magnesium | 17 mg | 4% |
| Phosphorus | 34 mg | 3% |
| Sodium | 3 mg | 0% |
| Iron | 0.3 mg | 2% |
| Copper | 0.1 mg | 6% |
| Manganese | 0.1 mg | 5% |
| Zinc | 0.1 mg | 1% |
Best Ways to Incorporate Kiwi Fruit for Summer Season
1. Kiwi Smoothie
Smoothies are a summer staple, and adding kiwi to your blend can elevate the flavor and nutritional value. Here’s a simple recipe:
Ingredients:
- 2 ripe kiwis, peeled and chopped
- 1 banana
- 1 cup of spinach
- 1/2 cup of Greek yogurt
- 1 cup of almond milk
- 1 tablespoon of honey (optional)
Instructions:
- Combine all ingredients in a blender.
- Blend until smooth.
- Pour into a glass and enjoy!
This smoothie is not only refreshing but also packed with vitamins, minerals, and protein, making it a perfect post-workout treat or a healthy breakfast option.
2. Kiwi Popsicles
Nothing beats the heat like a cool popsicle. These kiwi popsicles are easy to make and delightful to eat.
Ingredients:
- 4 ripe kiwis, peeled and sliced
- 1 cup of coconut water
- 1 tablespoon of honey
Instructions:
- Puree the kiwis in a blender until smooth.
- Mix in the coconut water and honey.
- Pour the mixture into popsicle molds.
- Freeze for at least 4 hours or until solid.
These popsicles are a great way to cool down and hydrate, thanks to the coconut water and the hydrating properties of kiwi.
3. Kiwi Salsa
Kiwi salsa is a tangy and sweet twist on traditional salsa, perfect for summer barbecues and gatherings.
Ingredients:
- 3 kiwis, peeled and diced
- 1/2 red onion, finely chopped
- 1 red bell pepper, diced
- 1 jalapeño, seeded and minced
- Juice of 1 lime
- Salt to taste
- Fresh cilantro, chopped (optional)
Instructions:
- In a bowl, combine the kiwi, red onion, red bell pepper, and jalapeño.
- Add lime juice and salt, stirring to combine.
- Garnish with cilantro if desired.
- Serve with tortilla chips or as a topping for grilled fish or chicken.
This salsa is a vibrant and zesty addition to any meal, adding a unique flavor profile that will impress your guests.
4. Kiwi Salad
A refreshing kiwi salad can be a perfect side dish or a light main course on hot summer days.
Ingredients:
- 4 kiwis, peeled and sliced
- 1 cup of arugula
- 1/2 cup of goat cheese, crumbled
- 1/4 cup of pecans, toasted
- 1/4 cup of dried cranberries
- Balsamic vinaigrette
Instructions:
- In a large salad bowl, combine the arugula, kiwi slices, goat cheese, pecans, and dried cranberries.
- Drizzle with balsamic vinaigrette.
- Toss gently to combine and serve immediately.
This salad is a perfect blend of sweet, tangy, and nutty flavors, offering a satisfying and nutritious meal.
Creative Ways to Use Kiwi
Kiwi Water Infusion
Infused water is a fantastic way to stay hydrated in the summer. Simply add kiwi slices to a jug of water along with other fruits like strawberries, lemon, or mint leaves.
Let it sit in the refrigerator for a few hours to allow the flavors to meld. This refreshing drink will keep you cool and hydrated throughout the day.
Kiwi Sorbet
For a light and refreshing dessert, try making kiwi sorbet. Puree kiwis with a bit of sugar and lemon juice, then freeze the mixture in an ice cream maker. The result is a tangy, icy treat that is perfect for beating the summer heat.
Grilled Kiwi
Grilling fruit can bring out its natural sweetness. Slice kiwis and grill them for a few minutes on each side. Serve them with a scoop of vanilla ice cream or alongside grilled chicken or fish for a unique and flavorful dish.
Incorporate Kiwi into Your Daily Routine
Breakfast
- Kiwi Parfait: Layer Greek yogurt with granola and kiwi slices for a quick and nutritious breakfast.
- Kiwi on Toast: Spread avocado on whole grain toast and top with kiwi slices for a refreshing twist on avocado toast.
Lunch and Dinner
- Kiwi and Chicken Wraps: Add sliced kiwi to your chicken wraps along with spinach and a light dressing for a sweet and savory combination.
- Kiwi Stir-Fry: Incorporate kiwi into your vegetable stir-fry for a burst of flavor and a nutritional boost.
Snacks
- Kiwi Chips: Dehydrate kiwi slices to create healthy, portable fruit chips.
- Kiwi and Cheese Platter: Pair kiwi slices with your favorite cheeses for a sophisticated snack or appetizer.
Health Benefits and Tips
In addition to being delicious, kiwi offers numerous health benefits that make it a fantastic addition to your summer diet. Here’s a quick overview:
| Nutrient | Benefit |
|---|---|
| Vitamin C | Boosts immune system, improves skin health |
| Dietary Fiber | Aids digestion, helps maintain healthy weight |
| Potassium | Regulates blood pressure, supports heart health |
| Antioxidants | Reduces inflammation, combats oxidative stress |
| Vitamin K | Supports bone health, aids blood clotting |
How to Select and Store Kiwi
- Choosing Kiwi: Look for firm, unblemished kiwis. A slight give when pressed indicates ripeness.
- Storing Kiwi: Store unripe kiwis at room temperature. Once ripe, they can be refrigerated for up to a week.
- Ripening Kiwi: Place kiwis in a paper bag with an apple or banana to speed up ripening.