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Crazy for Kiwis!
By Carol LeBeau
4/3/2012 2:20:10 PM

When I need a pick-me-up, there’s nothing that works like fresh fruit…especially when that mid-afternoon slump leaves me listless and low on “mo.” When my focus fades, I can always count on a crisp apple, sweet pear or a big bunch of juicy grapes to lift me from the fog.

But lately, I’ve become fond of a fruit I frequently overlooked while perusing the produce at my local market.  Call me Mrs. Excitement, but I’ve gone crazy for kiwis! The seasonal super fruit can be a sensational addition to many of your favorite recipes – and it’s so good for you!

First imported from New Zealand, but now grown in the United States, the furry brown kiwi has a sweet-tart flavor and loads of nutrients – all wrapped up in a cute little package. 

Kiwis can:

*Fight off the Flu: Just two kiwis (a measly 90 calories) provide a whopping 230 percent of your daily requirement of immune-boosting vitamin C.

*Protect Your Peepers: Kiwis contain a plant pigment called lutein, which can help prevent cataracts.

*Control Cholesterol: Kiwis are an excellent source of soluble fiber, which helps sweep cholesterol out of your body.

*Keep Skin Clear: The skin-beautifying antioxidant vitamin E is ordinarily found in high-fat foods like nuts, but kiwis are a great, low-fat source.

Plus, kiwis are fun! I use ‘em to change up my favorite salads.  Try this recipe on your next dinner guests.  I guarantee rave reviews!


Kiwi, Goat Cheese and Toasted Pecan Salad

  • 8 kiwis
  • ¼ cup extra virgin olive oil
  • 1 tbsp white balsamic vinegar
  • Salt and pepper
  • 10-oz field greens
  • 4 oz. goat cheese, crumbled
  • ½ cup pecans, toasted

Mash ½ cup cubed kiwis with fork; press pulp through fine mesh sieve set over bowl to extract 2 tbsp. juice.  Whisk in olive oil, vinegar and ½ tsp. each salt and pepper.  Place greens in bowl and toss with dressing; divide among plates and top with remaining kiwi cubes, cheese and pecans.  Serves 4.

And before I go….you simply have to try this super-simple, super-delicious

Kiwi Compote

  • 5 kiwis, peeled and quartered
  • ½ cup golden raisins
  • 3 tbsp. sugar

In mini food processor, pulse kiwis just until coarsely mashed; transfer to small saucepan and stir in raisins and sugar.  Simmer over medium heat, stirring until thickened, 12-14 minutes.  Scrape into bowl and set aside to cool completely (it will get thicker as it cools). Store in fridge.  Makes about 1½ cups.

Contact Carol by emailing her at Carol@palomarhealth.org.



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