Day 53: Killer Kiwi

Can you believe that my daughter’s favorite fruit is kiwi? Not something typical like a banana, strawberry or even a peach. Her love for kiwi actually started when I made her a spinach-kiwi protein shake. No joke! Just shows you that you never know what your kids will like until you get them to try something new.

The health benefits of kiwi are actually surprising. Did you know that kiwi has twice the vitamin C of oranges? Kiwi is like a good bra, unappreciated, but surprisingly beneficial. Superstar fruits, like blueberries, apples and even acai, steal all of the spotlight while little kiwi sits in the background waiting for her debut.

Well step forward kiwi because today it’s all about you!

Kiwi is the most nutrient dense of all fruits. A study conducted at Rutgers University in New Brunswick, New Jersey, evaluated the nutritional value of twenty-seven different fruits to determine ounce for ounce, which provides the most nutrition. Kiwi had an index of 16. Papaya came in second with 14 followed by a tie for third between oranges and mangoes (both scored an 11.)

Kiwis are also loaded with fiber, providing a whopping 5 grams for two small kiwis. Kiwi even outranked bananas for levels of potassium. Kiwis also reduce oxidative stress from free radicals and protect against cellular damage. Kiwi not only reduced the stress, but it actually stimulated cellular repair for the stress that it did cause.

Kiwi also works as a blood thinner and could possibly replace the “aspirin a day” regimen that many follow when facing heart disease.

It will come as no surprise that my favorite kiwi recipe is the spinach-kiwi protein shake that I referenced above. My kids and I love it. It’s full of healthy vitamins, protein and fiber. Try it out and let me know what you think.


  • 1 scoop whey protein powder (I like cookies & cream)
  • 2 cups of baby spinach
  • 1 cup vanilla almond milk
  • 2 kiwis

Blend all together for an awesome breakfast or snack!

Do you like kiwi? Do you have any kiwi recipes you can share? Have your kids ever surprised you with a favorite food that you didn’t know the loved?

2 thoughts on “Day 53: Killer Kiwi

  1. I like kiwis. I remember once when your uncle was a truck driver he had a whole crate of kiwis for us… we kind of got sick of them but I have always thought they taste alot like strawberries.

    • Oh yes! I think they taste a lot like strawberries which makes them so yummy! Just had a good idea: fruit salad with strawberries, blueberries, raspberries and kiwi. Yum!

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