Discover the versatility of kiwifruit with our collection of mouthwatering recipes. From refreshing kiwi smoothies to tangy fruit salads, explore how to use this sweet and tart New Zealand native in your cooking. Perfect for adding a burst of flavor to any dish, our kiwi recipes are easy to follow and ideal for any occasion.

Ingredients:

- 4 kiwifruits, peeled and diced

- 1 cup strawberries, hulled and sliced

- 1 cup blueberries

- 1/2 cup grapes, halved

- 2 tablespoons honey

- 1 tablespoon fresh lime juice

- Fresh mint leaves for garnish

Instructions:

Prepare the Fruit:

  - Peel and dice the kiwifruits. Hull and slice the strawberries. Halve the grapes. 

Mix the Fruit:

  - In a large bowl, combine the diced kiwifruit, sliced strawberries, blueberries, and halved grapes.

Prepare the Dressing:

  - In a small bowl, whisk together the honey and fresh lime juice.

Toss the Salad:

  - Drizzle the honey-lime dressing over the fruit mixture. Gently toss to combine, ensuring all the fruit is coated with the dressing.

Serve:

  - Garnish with fresh mint leaves. Serve immediately or chill in the refrigerator for about 30 minutes for a refreshing treat.

Enjoy this vibrant and healthy fruit salad as a perfect snack or a delightful addition to any meal!

Nutritional Values

4 Kiwifruits, Peeled and Diced

  - Calories: 61

  - Carbohydrates: 15g

  - Protein: 1g

  - Fat: 0.5g

Benefits:

  - High in vitamin C, which boosts the immune system and supports skin health.

  - Contains dietary fiber that aids in digestion and promotes gut health.

  - Rich in antioxidants like vitamin E and polyphenols that combat oxidative stress.

1 Cup Strawberries, Hulled and Sliced

  - Calories: 32

  - Carbohydrates: 7.7g

  - Protein: 0.7g

  - Fat: 0.3g

Benefits:

  - Excellent source of vitamin C and manganese.

  - Contains antioxidants such as anthocyanins and ellagic acid that support heart health.

  - High in dietary fiber, which aids in digestion and regulates blood sugar levels.

1 Cup Blueberries

  - Calories: 57

  - Carbohydrates: 14g

  - Protein: 0.7g

  - Fat: 0.3g

Benefits:

  - Rich in antioxidants like flavonoids and vitamin C, which help fight free radicals and support overall health.

  - Contains vitamins K and B6, which are important for bone health and metabolism.

  - Supports cognitive function and heart health due to its high levels of anthocyanins.

1/2 Cup Grapes, Halved

  - Calories: 69

  - Carbohydrates: 18g

  - Protein: 0.7g

  - Fat: 0.2g

Benefits:

  - Provides vitamins C and K, which support immune function and bone health.

  - Contains antioxidants such as resveratrol that may help protect against cardiovascular disease.

  - High in natural sugars, which provide quick energy.

2 Tablespoons Honey

  - Calories: 304

  - Carbohydrates: 82g

  - Protein: 0.3g

  - Fat: 0g

Benefits:

  - Contains antioxidants and has antibacterial properties that may aid in wound healing.

  - Provides a natural source of energy and can improve digestion due to its prebiotic content.

1 Tablespoon Fresh Lime Juice

  - Calories: 30

  - Carbohydrates: 10g

  - Protein: 0.7g

  - Fat: 0g

Benefits:

  - High in vitamin C, which supports the immune system and skin health.

  - Adds a zesty flavor that enhances the freshness of the fruit salad.

  - Contains flavonoids and citric acid that may aid in digestion and improve overall taste.

Fresh Mint Leaves for Garnish

  - Calories: 70

  - Carbohydrates: 14g

  - Protein: 3g

  - Fat: 0.9g

Benefits:

  - Contains antioxidants and essential oils that may aid in digestion and respiratory health.

  - Provides a refreshing flavor that complements the fruit salad and adds a pleasant aroma.

This combination of fruits, honey, lime juice, and mint creates a refreshing and nutrient-rich fruit salad, offering a variety of vitamins, minerals, and antioxidants that support overall health and well-being.