With summer now behind us and Sunday brunch moving from the patio to indoors, kiwifruit can certainly brighten up both your buffet and your palate.
Believe it or not kiwis are actually a fall fruit and, as featured on Health.com, "in harvest from September through March."
According to Kiwi-Fruit.info “Kiwi fruits are rich in many Vitamins, flavonoids and minerals. In particular, they contain a high amount of Vitamin C (more than oranges), as much potassium as bananas and a good amount of beta-carotene.”
Here are some of my favorite original brunch recipes made with the wonderful versatile kiwi:
KIWIFRUIT MINT SMOOTHIE
• ½ cup of water
• ½ cup of your milk of choice (almond, coconut, rice, hemp or non-fat)
• 1 scoop of vanilla whey protein powder
• 1 tablespoon of fresh mint
• 1 kiwifruit, peeled and finely diced
Mix whey protein, skim milk, and water in blender.
Add kiwi and mint in blender. Blend until smooth.
Thicken with ice.
KIWI MANGO TANGO SORBET
• 1 mango, peeled and chopped
• 1 cup of water
• 1 tbsp. of lime juice
• 1 kiwifruit, peeled and chopped
• 2 scoops of vanilla whey protein powder
• 1 packet of Splenda or Stevia powder
Combine all ingredients in blender or food processor.
Transfer to a container and freeze for at least 2 hours.
Makes 2 Servings.
TROPICAL CREPES
• 1 small kiwifruit
• 1 egg
• 1 cup of Greek or plain yogurt
• 1 tsp. safflower oil
• 1/4 tsp. of Splenda or Stevia Powder
• Dash vanilla
• Butter flavor cooking spray
Mix together 1 egg, 1 tablespoon of yogurt, oil and vanilla.
Spray a non-stick pan with butter flavor spray.
Spoon out two crepes in pan. Mix remainder of yogurt with Splenda and kiwi.
Fill crepes with yogurt mixture.
COTTAGE CHEESE FRUIT PARFAIT
• 1 cup of cottage cheese
• 1 small kiwi, peeled and sliced
• ½ cup of fresh strawberries
In a dessert parfait glass alternate layers of cottage cheese and fruit.
Serve immediately.
KIWI-STRAWBERRY CHEESECAKE PUDDING
• 1/2 pkg. of sugar free vanilla pudding
• 1 cup of your milk of choice (almond, coconut, rice, hemp or non-fat)
• 1 scoop of vanilla whey protein powder
• ½ cup of cottage cheese
• 3 tablespoons of light whipped topping
• 1/2 cup of sliced strawberries
• 1 small kiwi
Mix pudding with milk. Add the whey, and cottage cheese.
Fold in fruit and whipped topping.
Makes two servings
Sources:
“Your Guide to Seasonal Fall Foods – Health.com.” Health Magazine. Web 28 Sept. 2012.
http://www.health.com/health/gallery/0,,20307323_4,00.html
“Health Benefits of Kiwi Fruit – Kiwi-Fruit.info.” Kiwi-Fruit. Web 28 Sept. 2012.
http://kiwi-fruit.info/kiwi-fruit/Health+Benefits+of+Kiwi+Fruit
Joanne Sgro-Killworth is a Television Fitness Expert, Certified Personal Trainer and Sport Nutritionist. She is Certified in Pilates, Pre-natal/Post-Partum, Yoga and Senior Fitness. She specializes in Weight Loss, Post-Rehab and Post Cancer Training.
Joanne's fitness plans and recipes are available globally on her website www.fitnessanswer.com/ She resides in the Phoenix, AZ area with her husband and son, where she runs her personal training business, Fitness Answer, LLC.
Reviewed September 28, 2012
by Michele Blacksberg RN
Edited by Jody Smith