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Let’s get to know Kiwi fruit!

Learn about the fruit that’s got twice the amount of vitamin C as an orange. During this media segment, registered dietitian, Allysa Ballantini, shares a few fun facts about this often overshadowed nutritional powerhouse.

  1. Digestive Health—Two kiwis contain about 90 calories and 4 grams of fiber, which is good for our gut.

  2. Heart Health—Kiwifruit contains twice as much heart-healthy vitamin C as oranges, in addition to polyphenols and potassium that may help protect against heart disease.

  3. Taste—In addition to smoothies and salads, their sweet-tart flavor is surprisingly good on deli sandwiches, even peanut butter sandwiches.

  4. Sweetness Level—Those that yield gently to pressure when pressed are the sweetest ones.

  5. Tenderizing—Similar to pineapple and papaya, kiwi contains an enzyme that helps tenderize meat.

  6. Did you know?—You can actually eat the skin of the kiwi. After washing the kiwi, slice it with a knife. Eating the skin of the kiwi triples your fiber intake compared to merely eating the flesh.

Pro tip: Slice kiwi in half and use a spoon to scoop out the flesh.


Kiwi Fruit Salsa with Cinnamon Chips

Serves 8


  • 2 kiwis, peeled and diced

  • 1 Golden Delicious apple, peeled and diced

  • 1 (8 oz) pkg fresh raspberries

  • 1 pt. fresh strawberries, hulled and quartered

  • 3 tbsp. Hy-Vee strawberry preserves

  • 10 (6-inch) Hy-Vee flour tortillas

  • ½ c. cinnamon sugar (1/2 cup sugar plus 1 tbsp cinnamon)


  1. In a large bowl, combine kiwi, apple, raspberries, strawberries and strawberry preserves. Cover and chill for 15 minutes.

  2. Preheat oven to 350 degrees.

  3. Coat one side of each flour tortilla with butter spray. Cut into wedges with pizza cutter or scissors and arrange in single layer on baking sheets.

  4. Sprinkle wedges with cinnamon sugar. Spray again with cooking spray.

  5. Bake 8 to 12 minutes until crispy. Allow to cool, 15 minutes.

  6. Serve with chilled fruit mixture.

Nutrition facts per serving: 240 Calories, 3g total fat, 0mg cholesterol, 190mg sodium,

52g carbohydrates, 6g fiber, 23g total fiber, 4g protein Vitamin A: 2%, Vitamin C: 70%, Iron: 10%



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