Wonders of kiwifruit (with low-cal recipes)

Wonders of kiwi fruit (With low-cal recipes) Getty Images
Kiwi is one of the most nutrient dense fruits in the world.

According to nutritionist Pooja Makhija, “It’s great for the skin, hair and infuses vigor and vitality in the day. The fruit works wonders for people of any age trying to lose weight and adapt to a fitter lifestyle. Eating kiwifruits daily can alleviate symptoms in people with chronic constipation and provide other essential antioxidants such as carotenoids and polyphenols for our body.”

This is not it. The wonder fruit also helps improve various digestive functions and is recommended to diabetics worldwide, thanks to its low glycemic index. An energy power-house, consuming a kiwifruit daily can prove to be greatly beneficial for women of all ages, especially during pregnancy and childhood, supplying many of the essential nutrients needed for growth and vitality. But everything that is good is not always high-cost too. For example, the cost of a single Zespri SunGold Kiwifruit is actually lower than that of an apple, making this nutritional powerhouse an absolute value for money.

Chef Ranveer Brar brings two low-cal recipes that can be made using this fruit.

Khatti Meethi Kiwifruit Chuski


Health benefits: Rich in Vitamin C and fibre.
Time: 25 minutes
Makes: 8 chuskis


8-10 Kiwifruit, peeled and chopped
1/2 cup powdered sugar
1⁄4 cup water
2 tbsp Kiwifruit chunks
1 tbsp lemon juice (for the khatta)
Few ice cream sticks to prick
3 strands Saffron in warm water


Place saffron sugar & water in a saucepan & stir over low heat until the sugar dissolves fully. Remove from heat & cool. Puree the kiwifruit and lemon juice in blender. Strain the puree to get a fine pulp. Stir the puree into the sugar syrup and mix well. Put the Green kiwifruit chunks at the bottom of shot glasses or popsicle tray and add the yellow pulp on top Freeze. When half frozen, insert a stick into each
chuski and freeze completely

Chilled Kiwifruit & Tomato Soup with Popcorn


Time: 20 mins
Serves: 4


2 cups Kiwifruit, cubed
1.5 cups Tomato Juice
1⁄2 cup chopped red bell Peppers,
1 tsp Cumin Powder
Salt to taste
1⁄2 Lemon Juice

For Garnish

1 tsp Olive Oil (Extra Virgin)
Handful of cherry tomatoes
1 tsp Mint Leaves, chopped
4 tsp Kiwifruit, diced fine
Salt to taste
Crushed Black Pepper to taste
1 Lemon Wedge
1 cup Popcorn


Combine the Kiwifruit, tomato juice, bell pepper, cucumber pieces cumin powder, salt, lemon juice in a blender and blend well to a smooth puree. Strain the puree and pour into a large serving bowl or four soup bowls. In a small bowl toss the diced kiwifruit and cherry tomatoes with salt and crushed black pepper and spoon into centre of bowl. Drizzle over Extra Virgin olive oil mint leaves lemon wedge and popcorn.

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