Welcome to Heart Healthy Recipes' Newsletter

The kiwi fruit is the featured heart-healthy food for this month’s newsletter.

Kiwis are usually in-season from October to May. This heart-healthy fruit may be served by itself, as a garnish, or added as a natural sweetener with many health benefits.

Included in this month’s newsletter are several recipes to help you incorporate into a heart-healthy diet. Recipes included are a kiwi smoothie, kiwi sorbet, and a homemade kiwi bread recipe.

Health Benefits of Kiwi Fruit

The vitamin C antioxidant in kiwis also helps over-all health by boosting the immune system, along with helping to protect cells from damage, reducing inflammation and protecting the heart.

Kiwis are high in dietary fiber helping to lower LDL or unhealthy cholesterol. The fiber of kiwis may also help lower blood pressure.

In addition, kiwis are low in calories and fat making them a healthy snack choice to aid in weight management.

Kiwi Smoothie

Recipe Ingredients:

2 cups almond milk, unsweetened

1 cup baby spinach

1 cup mango, frozen or fresh

½ banana, frozen or fresh

½ medium avocado, pitted and peeled

½ cup plain greek yogurt

2 tablespoons chia seeds

1 teaspoon vanilla extract

1 tablespoon of lime juice

Recipe Instructions:

Blend on high until smooth with no chunks remaining.

Makes 2 servings.

Kiwi Sorbet

Recipe Ingredients:

½ tablespoon lime juice

Recipe Instructions:

Place the kiwi slices on a lined baking sheet and place in freezer for approximately 1 hour.

When frozen, place the kiwi slices into a food processor or high-speed blender. Add the lime juice. Blend or pulse until the fruit is a smooth texture.

Makes 2 servings.

Homemade Kiwi Bread

Recipe Ingredients:

1 teaspoon baking powder

¼ teaspoon baking soda

½ teaspoon sea salt (optional)

⅓ cup extra virgin olive oil

¼ cup honey

2 tablespoons of flaxseed meal, ground

⅓ cup water

1 cup kiwi fruit (ripe), peeled and mashed

Recipe Instructions:

In a large bowl add flour, baking powder, baking soda, and sea salt (optional). Thoroughly blend the dry ingredients together and set aside.

In a medium to large bowl, add oil and honey.

In a small bowl add the egg-substitute combination of flaxseed and water, mixing both of these ingredients together. Allow the mixture to set for about 5 minutes to thicken. Once thickened, add to the oil and honey bowl. Gently stir in kiwis.

Combine the kiwi mixture into the large, dry ingredient bowl and stir until smooth.

Pour or spoon batter into prepared bread pan and bake in preheated oven of 350°F for 55-60 minutes, or until toothpick or fork comes out clean.

Cool for approximately 10 minutes on wire rack. Gently guide knife along edges of bread and the bread pan to loosen bread. Turn bread pan upside down on wire rack to release the bread.

Makes 10 servings (1 loaf of bread).

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