Wholesome Kiwi Smoothie

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kiwiA native of China, the kiwifruit was carried to New Zealand by missionaries at the start of the twentieth century. Originally known as Yang Tao, it was renamed Chinese Gooseberries in 1960. The goose berries were first brought to public notice in United States after being served in a restaurant in 1961.

The oval-shaped fruit features a brown skin with fuzzy hairs. Inside is the semitransparent, emerald green flesh housing white veins lying in concentric arrangement and tiny black seeds. Somewhat creamy in consistency, the fruit tastes like a cross between strawberries and bananas.

Wholesome Kiwi Smoothie


  • 1 cup diced kiwifruit
  • 3 tablespoons porridge oats
  • 1 medium sized banana
  • 6 ice cubes
  • 200 ml organic milk
  • 200 g organic yoghurt
  • Honey to taste


Place all ingredients, minus the honey, in a blender and whiz until smooth and creamy (approximately thirty seconds). Pour into glasses, add the honey and enjoy.


  • Cinnamon
  • ginger

Nutritional Information

Kiwi fruit is a good source of fiber, with one cup satisfying a little over 20% of the daily fiber needs and no saturated fat or cholesterol. The same serving also delivers more than 270% of the daily requirements of vitamin C, nearly 90% requirements of the vitamin K requirements, 13% vitamin E, 11% foliate, in addition to small amounts of thiamine, riboflavin, niacin, vitamin A and pantothenic acid. It is also a good supplier of copper, potassium, manganese, magnesium, phosphorus and calcium. Lastly, it contains vital carotenoids like lutein, zeaxanthin and beta-carotene.

Health Benefits of Kiwi

Studies have found that it is conceivable for kiwifruit to house properties of a natural blood thinner. According to one finding regular consumption of the fruit reduced triglyceride levels and platelet accumulation in the way aspirin therapy does.  This has the potential to cut down on risks involving blood clot. Another published study has found kiwifruit to meaningfully improve insomnia in adults.

The high content of vitamin C in kiwifruit is a vital antioxidant that helps to stop the skin from being harmed by the sun, smoke and pollution, thus preventing premature aging and maintaining healthy skin texture.  The generous amounts of potassium and fiber in kiwifruit help to support heart health and possibly reduce blood pressure by negating the effects of sodium. Especially noteworthy is the fact that there is a 20% less chance of dying from any cause if the daily 4700 milligram of potassium intake is met.

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About Andy Williams

In a processed food culture, simply eating may not be enough. Dr. Andy Williams is a scientist with a strong interest in Juicing and how it can supply the body with the nutrients it needs to thrive in modern society. You can subscribe to his free daily paper called Juicing The Rainbow and follow him on Facebook orTwitter.

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