HASTINGS, Neb. (KSNB) - Did you know there are several benefits to adding kiwi into your diet?
Hy-Vee dietitian Danielle Perry said this winter fruit is often overshadowed. With 4 grams of fiber and about 90 calories for two of them, this type of fruit is good for your gut.
Kiwifruit contains twice as much heart-healthy vitamin C as oranges, in addition to polyphenols and potassium that may help protect against heart disease.
She adds that in addition to smoothies and salads, their sweet-tart flavor is surprisingly good on deli sandwiches, even peanut butter sandwiches.
Similar to pineapple and papaya, kiwi contains an enzyme that helps tenderize meat.
Kiwi-strawberry spinach salad
All you need:
2 tsp. Hy-Vee granulated sugar
3 tbsp. Hy-Vee canola oil
2 tbsp. raspberry balsamic vinegar
½ tsp. Hy-Vee light soy sauce
1 tbsp. sesame seeds, toasted*
½ tsp. poppy seeds
4 c. fresh spinach
1 c. sliced fresh strawberries
2 medium kiwi, peeled and cut into 1/4-inch
1. In a small bowl, whisk together sugar, oil, vinegar and soy sauce. Stir in sesame seeds and poppy seeds.
2. In a large bowl, toss spinach, strawberries and kiwi. Add dressing and toss to coat.
*To toast sesame seeds, place in single layer on cookie sheet and bake at 350 degrees for 12 minutes.
Nutrition facts per serving: 170 calories, 12g fat, 1g saturated fat, 0mg cholesterol, 70mg sodium, 16g carbohydrate, 4g fiber, 9g sugar, 2g protein.
Vitamin A: 20%, Vitamin C: 120%, Iron: 8%, Calcium: 6%