5 Kid Friendly Recipes: Kiwi

Here are some health benefits of kiwi!

• High in Vitamin C: Kiwi is packed with vitamin C, which supports the immune system and helps fight off infections.

• Rich in Dietary Fiber: The fiber in kiwi promotes healthy digestion and can help prevent constipation.

• Contains Antioxidants: Kiwi contains antioxidants such as vitamin C and E, which help protect cells from damage caused by free radicals.

• Good Source of Vitamin K: Vitamin K in kiwi supports bone health and helps with blood clotting.

• Provides Potassium: Kiwi is a good source of potassium, which is essential for maintaining healthy blood pressure and heart function.

Kiwi and Chicken Wraps

• Ingredients:

  1. 2 large whole wheat tortillas

  2. 1 cup cooked and shredded chicken breast

  3. 2 ripe kiwis, peeled and sliced

  4. 1/2 cup shredded lettuce or spinach

  5. Ranch dressing or yogurt-based dressing for spreading

• Instructions:

  1. Lay tortillas flat and spread a thin layer of dressing over each.

  2. Divide shredded chicken, sliced kiwis, and shredded lettuce/spinach evenly between the tortillas.

  3. Roll up tightly to form wraps.

  4. Slice wraps into halves or quarters.

  5. Serve immediately or pack for a nutritious lunch.

Kiwi Salsa

• Ingredients:

  1. 3-4 kiwis, peeled and diced

  2. 1/2 red bell pepper, diced

  3. 1/2 red onion, finely chopped

  4. 1 jalapeno pepper, seeded and minced (optional for mild salsa)

  5. Juice of 1 lime

  6. Salt and pepper to taste

  7. Tortilla chips for serving

• Instructions:

  1. In a bowl, combine diced kiwis, red bell pepper, red onion, and jalapeno pepper (if using).

  2. Add lime juice, salt, and pepper.

  3. Stir gently to combine.

  4. Chill in the refrigerator for at least 30 minutes to allow flavors to meld.

  5. Serve with tortilla chips as a healthy and flavorful snack.

Kiwi and Banana Popsicles

• Ingredients:

  1. 2 ripe kiwis, peeled and sliced

  2. 2 ripe bananas, peeled and sliced

  3. 1/2 cup plain Greek yogurt

  4. 1 tablespoon honey or maple syrup (optional)

• Instructions:

  1. Place kiwis, bananas, Greek yogurt, and honey or maple syrup in a blender.

  2. Blend until smooth.

  3. Pour mixture into popsicle molds.

  4. Insert popsicle sticks and freeze for at least 4 hours, or until firm.

  5. Remove from molds and serve immediately.

Kiwi Fruit Salad

• Ingredients:

  1. 3-4 kiwis, peeled and sliced

  2. 1 cup strawberries, hulled and sliced

  3. 1 cup blueberries

  4. 1 tablespoon honey or maple syrup (optional)

  5. Fresh mint leaves for garnish (optional)

• Instructions:

  1. In a large bowl, combine sliced kiwis, strawberries, and blueberries.

  2. Drizzle with honey or maple syrup if desired.

  3. Gently toss to combine.

  4. Garnish with fresh mint leaves.

  5. Serve chilled as a refreshing snack or dessert.

Kiwi Smoothie

• Ingredients:

  1. 2 ripe kiwis, peeled and chopped

  2. 1 banana, peeled and sliced

  3. 1 cup plain Greek yogurt

  4. 1/2 cup milk (dairy or non-dairy)

  5. Honey or maple syrup to taste (optional)

  6. Ice cubes (optional)

• Instructions:

  1. Place kiwis, banana, Greek yogurt, and milk in a blender.

  2. Blend until smooth and creamy.

  3. Add honey or maple syrup if additional sweetness is desired.

  4. Add ice cubes if desired and blend again until well combined.

  5. Pour into glasses and serve immediately.