Kiwi fruit, botanically classified as a berry 😮, is an excellent source of Vitamin C, Vitamin E and carotenoids. A higher intake of these three nutrients is associated with a lower risk of heart disease. Since kiwi is a good source of all three nutrients plus fiber, we're going to share 5 fun ways to add more kiwi to your meals.
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Make it a Full Plate Meal: Make this smoothie more gentle on blood sugars by adding 1/4 cup of navy beans to the blender. You'll never know they're there. What a great on-the-go breakfast!
75% fiber foods – banana, green apple, kiwi, spinach, navy beans
25% foods – unsweetened yogurt
Recipe Note: Pick a low-fat or no fat yogurt to keep saturated fat low.
Make it a Full Plate Meal: Enjoy two black bean tostadas, topped with the kiwi avocado salsa verde.
75% fiber foods – kiwi, scallions, avocado, cilantro, red onion, jalapeños, black beans, red salsa
25% foods – corn tortillas, low-fat cheese
Make it a Full Plate Meal: This is the perfect dish to bring to get-togethers and Power Up any meal - including picnics and cookouts.
75% fiber foods – pineapple, kiwi, mandarin oranges, pomegranate, fresh mint
25% foods – poppy seeds, honey
Recipe Note: Make this recipe more blood sugar friendly by leaving off the honey.
Make it a Full Plate Meal: What a fun salad to Power Up pizza night! Enjoy a generous bowl of the salad with your favorite slice of pizza as the 25% item.
75% fiber foods – kiwi, greens, avocado, cherry tomatoes, any veggie pizza toppings (red pepper, tomatoes, zucchini, broccoli, spinach, olives, onions, mushrooms)
25% foods – dressing, pizza, pepitas
Make it a Full Plate Meal: Top your oatmeal with kiwi and blueberries.
75% fiber foods – rolled oats, blueberry, kiwi
25% foods – low fat, unsweetened milk of choice
Full Plate Living is a small-step approach with big health outcomes. It's provided as a free service of Ardmore Institute of Health.