The ultimate winter fruit, kiwi is one ingredient you can enjoy as part of a varied diet, adding a burst of colour to your plate. Here’s everything you need to know: its nutritional profile, three easy recipes (verrines, bagels and a smoothie) and answers to the most common questions about kiwi!
The flavour and nutritional profile of kiwi
This delicious little fruit, available at markets from December through April, makes an easy between-meal option and is a source of fibre. Its tangy, juicy flesh and tiny black seeds give it a texture that works just as well at breakfast as it does as a snack or to round off a meal. Naturally sweet, kiwi brings a vibrant green colour and a refreshing acidity that brightens up fruit salads, yoghurts and bowls. It also contains antioxidants, potassium and vitamin C, and is easy to fit into a varied, balanced diet. Pair it with other seasonal fruit and vegetables for colourful, flavourful everyday meals!
With 50 kcal per 100g, kiwi works just as well in drinks as it does in desserts or even savoury dishes, as you’re about to discover in the recipes below!
So many reasons to love this fruit… right, ladies? Time to add some kiwi to your plate!
Kiwi and weight: what you need to know
Kiwi contains around 50 kcal per 100g and is a source of fibre. It fits easily into a balanced, varied diet, whether as a dessert, at breakfast or in a savoury dish. No single food determines how balanced your plate is on its own: what matters is your diet as a whole and your lifestyle. If you have any questions about your diet, speak to a qualified professional.
How to add kiwi to your meals
Kiwi is easy to work into a varied diet: eat it on its own, blend it into a smoothie, layer it in a verrine or even use it in a savoury dish, as in the recipes below.
Kiwi, blueberry, fromage blanc and speculoos crumble verrines
- 125g fat-free fromage blanc
- 1 egg white
- 2 kiwis
- 10g brown sugar
- 8 speculoos biscuits
- A handful of fresh blueberries
- 1 tbsp vanilla extract
Method
- In a bowl, combine the fat-free fromage blanc, brown sugar and vanilla extract. Whisk the egg white to stiff peaks, then gently fold it into the fromage blanc mixture.
- Peel the kiwis and cut them into small pieces.
- Crumble the speculoos biscuits.
- Time to assemble! In each verrine glass, add a layer of the fromage blanc mixture, then a layer of kiwi, and repeat, finishing with kiwi on top. Add 2–3 blueberries and scatter over the crumbled speculoos.
- Refrigerate for 3 hours and serve well chilled.
Enjoy!
Kiwi and smoked salmon bagels
- 2 sesame bagels
- 2 ripe kiwis
- 300g smoked salmon
- 100g fromage blanc
- A few sprigs of coriander and watercress
- A pinch of salt
Method
- Peel the kiwis and slice each one into 8 thin rounds.
- Slice the bagels in half horizontally and lightly toast them.
- Mix the fromage blanc with the salt and wasabi. Adjust the amount of wasabi to your taste for a milder or spicier sauce.
- Spread the fromage blanc and wasabi sauce over both bagel halves.
- Arrange the kiwi slices in a fan shape, letting them slightly overhang the edge of the bread.
- Top with smoked salmon loosely folded into a chiffonade. Scatter with coriander leaves and small watercress sprigs.
- Place the other bagel half on top to make a sandwich and serve!
Bon appétit!
A refreshing kiwi, green tea and lemon smoothie
- 1 organic unwaxed lemon
- 2 kiwis
- 1 green tea bag
- 1 tbsp honey
- 100g fat-free fromage blanc
Method
- Start by steeping your tea bag for 3 to 4 minutes in a large cup. Leave it to cool completely.
- Meanwhile, peel the kiwis and cut each one into 3 pieces.
- Squeeze the lemon and pour the juice into a blender.
- Add the kiwi, honey, fromage blanc and cooled tea.
- Blend until smooth and enjoy immediately.
These kiwi recipes are perfect to enjoy at any meal. But don’t forget, ladies: taking care of yourself also involves other habits! Alongside a balanced diet, you can also enjoy regular physical activity and, if you like, a palper-rouler massage routine with our massage cups.
Frequently asked questions
Is kiwi fattening?
Like any food, kiwi won’t make you put on weight by itself: it’s your overall diet and lifestyle that count.
How many kiwis can you eat a day?
There’s no ideal number to stick to: kiwi fits into a varied diet, alongside other fruit, while listening to your hunger.
Can you eat kiwi in the morning?
Yes, kiwi can be enjoyed at breakfast, on its own or stirred into fromage blanc, for example. It’s an easy addition to a varied breakfast.
Can kiwi replace a meal?
No, kiwi doesn’t replace a meal: it’s a fruit to include as part of a balanced plate. It can, however, be eaten as a snack or added to a dessert or smoothie.
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