Apr 05, 2013

Kreamy Kiwi Smoothie

The unique, sweet flavor of a kiwi is so refreshing! Add to that the creaminess of blended Brazil nuts and mmmmm… a satisfying, nutritious breakfast smoothie.

Did you know that these fuzzy little fruits are tremendous storehouses of nutrition? They are loaded with micronutrients and have specific health benefits with regard to childhood asthma and allergies: A study in Italy indicated that children had less trouble with wheezing, shortness of breath, and coughing in the night when they consumed 5-7 servings of kiwi per week[1]. Asthma sufferers were found to derive the most benefit from the kiwi, even when eaten as few as 1-2 times per week[2]
Adults can also benefit from eating kiwis. Another study demonstrated that eating 2-3 kiwi fruits a day can reduce the potential for blood clots and decrease triglycerides[3]. Yet another study cited the kiwi’s ability to protect and repair the body from DNA damage, which could protect against cancer[4].
Can you believe it was SLEETING here yesterday morning? Where the heck is SPRING? I planted my greens this past weekend and I’m just dying to see their little green heads popping out of the ground (sigh). Well, the forecast is for warming today and through the weekend. Fingers crossed!
Gee, that was a weird segue. Why am I talking about the weather? Sorry, stream of consciousness writing here… I was thinking about how this smoothie was not made with any frozen fruits and how I was really happy to not be shivering while drinking it and looking out onto my deck which was covered with sleet and various other forms of winter precipitation. You can always refrigerate your fruits and coconut water prior to blending and add some ice as well if you want it really cold.

Ingredients:

  • 4 kiwis
  • 2 seedless oranges
  • 1/4 cup raw Brazil nuts
  • 2 cups coconut water
  • 4 TBS raw hemp seeds
  • 2 medjool dates
  • handful of mild-tasting greens, such as spinach or lettuce
  • ~ 2 TBS chopped parsley

Directions:

  1. Place the Brazil nuts and 1/2 cup coconut water in a high powered blender and blend until the nuts are very smooth.
  2. Remove the peels from the oranges and add to the blender whole with all remaining ingredients, EXCEPT the kiwis. Blend until smooth.
  3. Peel the kiwis and add to the blender. Blend on LOW until just mixed. The reason I add the kiwis last and don’t blend a lot is because it’s really nice to have those little black kiwi seeds stay whole! Adds a little crunch and texture.
  4. Garnish with some extra kiwi and orange slices if you like.

Makes 2 large smoothies. Enjoy!

Healthy trails,

  1. Forastiere F, Pistelli R, Sestini P, Fortes C, Renzoni E, Rusconi F, Dell’Orco V, Ciccone G, Bisanti L. Consumption of fresh fruit rich in vitamin C and  wheezing symptoms in children. SIDRIA Collaborative Group, Italy (Italian Studies on Respiratory Disorders in Children and the Environment). 
  2. Díez-Gómez ML, Quirce S, Aragoneses E, Cuevas M. Asthma caused by Ficus benjamina latex: evidence of cross-reactivity with fig fruit and papain. Ann Allergy Asthma Immunol. 1998 Jan;80(1):24-30.
  3. Duttaroy AK, Jørgensen A. Effects of kiwi fruit consumption on platelet aggregation and plasma lipids in healthy human volunteers.Platelets. 2004 Aug;15(5):287-92.
  4. Collins AR, Harrington V, Drew J, Melvin R. Source Institute for Nutrition Research, University of Oslo, POB 1046 Blindern, N-0316 Oslo, Norway. PMID: 12663512 [PubMed – indexed for MEDLINE] 

2 responses to “Kreamy Kiwi Smoothie”

  1. What a gorgeous, gorgeous smoothie. I also love that you included references on the health benefits of kiwi. I love your blog, Helyn!!!

  2. Helyn says:

    Thanks so much, Carrie !! I love your blog, too! I'm still a bit new at this… 4 months running now. Hope to someday have a large and healthy readership. ♥

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