Kiwis are small fruits but they pack a lot of flavor and health benefits. They provide fiber, Vitamin C, potassium, and Vitamin E in a cute furry package! Kiwis have a sweet and tart taste and are popular additions to a healthy breakfast, lunch or snack. Their small black seeds and furry peel are edible, but most often the kiwi is served peeled.
Nutritional Benefits of Kiwi
Vitamin C: Just 1 cup of kiwi contains roughly 230% of the daily recommended intake of Vitamin C. Vitamin C is an essential nutrient when it comes to boosting your immune system to ward off disease.
Fiber: Kiwis are a great source of dietary fiber which is good for digestion.
Shopping for Kiwis
Choose fresh kiwi that is soft, yet firm. Avoid kiwis that are shriveled, weeping or moldy. If only firm kiwis are available, ripen them for a few days before eating them.
Refrigerate kiwi once it is ripe. Kiwi is at it’s freshest when it’s whole, 2 to 3 days past ripe on a counter or 5 to 7 days in refrigerator. If kiwi is not ripe after purchasing, store whole on the counter at room temperature. Once ripe, store loose on a refrigerator shelf or in the low-humidity drawer. If cut, place in an airtight container in the refrigerator.
Need more kiwi in your life? Check out our recipe for Strawberry Kiwi Frozen Yogurt Bark.
Strawberry Kiwi Frozen Greek Yogurt Bark
Take advantage of the kiwi and strawberry season and create this treat to celebrate the sunny month of June. It is a balanced snack or dessert that is easy on the budget and fun to make.
Once you have this recipe down pat, we know you’ll get creative with new flavor combinations! Go for it!
Kids in the Kitchen: Kids will enjoy arranging the fruit & eating this treat.
32oz strawberry Greek yogurt*
2 teaspoons vanilla extract
2 kiwis, thinly sliced
5 strawberries, thinly sliced
¼ cup white chocolate chips
* Full-fat yogurt will have the most creamy texture.
- Line a rimmed baking sheet with parchment paper to the edges.
- Stir vanilla extract into the yogurt.
- Spread the yogurt evenly onto the prepared baking sheet into a rectangle. Avoid spreading to the edges.
- Arrange the kiwi and strawberries on top. You could sprinkle the fruit randomly or choose a pattern such as stripes. Let each piece of fruit come in contact with the yogurt so that it will stay put.
- Sprinkle on the white chocolate chips. Aim for them to come in contact with the yogurt so they’ll stay put as well.
- Freeze until the bark is very firm, at least 3 hours.
- Cut or break into pieces. Serve immediately or store pieces in a sealed plastic bag in the freezer.
Tip: In a Hurry? Layer the yogurt, fruit & white chocolate chips in a small bowl. Eat with a spoon and skip the freezing.