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MEALS THAT HEAL
Packed with nutrients
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Besides its health benefit, it tickles the taste buds when made into a smoothie or a dip
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DAILY DOSE OF VITAMIN C Kiwifruit
Nowadays, it seems people are more health-conscious than ever before. They look for nutrition in everything from breakfast to dessert. But when it comes to finding fresh fruit that's packed with important nutrients, people need look no further than the kiwifruit. Kiwifruit is the most nutrient dense of all the major fruits. Many people already know kiwifruit is packed with more vitamin C than an orange.
The kiwifruit is a small fruit approximately 3 inches long and weighing about four ounces. Its green flesh is almost creamy in consistency with an invigorating taste reminiscent of strawberries, melons and bananas, yet with a unique sweet flavour. The scientific name for kiwifruit is Actinidia chinenesis.
Medicinal benefits
Recent research conducted by the University of Oslo in Norway reveals that consuming two to three kiwifruit per day can work to thin blood, reduce clotting and lower fat in the blood that can cause blockage, without negatively affecting cholesterol levels. In short, kiwifruit consumption has similar effects to the daily dosage of aspirin recommended by physicians to improve heart health.
Eating Vitamin C-rich fruit such as kiwi may confer a significant protective effect against respiratory symptoms associated with asthma such as wheezing. In addition to these newly discovered health benefits with respect to cardio vascular disease, a recent study by the internationally renowned Rowett Research Institute in the United Kingdom shows that eating kiwifruit daily can provide substantial protection against the kind of DNA damage that can trigger cancer and, more significantly, kiwifruit greatly speeds the repair of DNA damage.
Kiwifruit is high in copper, vital for infant growth, bone strength, brain development, and building immunity. Copper is a mineral involved in making red blood cells and developing a strong immune system. Potassium from fruits and vegetables helps the heart work more efficiently, and is significant in controlling blood pressure, the "silent killer." Potassium controls heart activity and maintains fluid balance. A single serving of kiwifruit outranks bananas as the top low-sodium, high-potassium fruit. Folate, magnesium and Vitamin E are all well represented in kiwifruit, offering health benefits that range from bone formation to reduced risks of heart disease. Plus kiwifruit contains no saturated fat or cholesterol. Soluble fibre protects against heart disease and diabetes, while insoluble fibre reduces the risk of some cancers, constipation and diverticulitis. A single serving of kiwifruit contains both types of fibre!
As a tenderiser
Kiwifruit has an acid juice containing proteases, making it ideal as a meat tenderiser when roasting.
Now for a couple of recipes.
Kiwi and Strawberry Smoothie
Servings: 4
Ingredients
Yoghurt: 1 cup
Kiwi fruit: 4 (medium-sized), peeled and chopped
Orange juice: half cup
1 sachet of Equal
Strawberries: 2 cups
Method: Place all the ingredients, except strawberries, in a blender. Puree until smooth. Add strawberries and puree until smooth. Serve immediately in tall glasses.
Kiwi Dipping Sauce
Ingredients
Red bell pepper, chopped: 2 tbsp
Fresh cilantro, chopped: quarter bunch
Onion: one-eighth piece
Jalapeno pepper, seeded: half
Tomatoes, chopped: 2
Fresh limejuice: 1 tsp
Salt: a pinch
Brown sugar: 1 tbsp
Kiwi fruit: 4, peeled and mashed with a fork
Method: Mix all the ingredients together and check for salt. Serve with grilled fish or with nachos.
SUPARNA SAHA
Chef-in-charge, The Verandah, Taj Connemara
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