Friday fruit day: Start your day with a Kiwi

IT’s not a usual fruit to pack into your lunch bag but Kiwifruit are one of the healthiest fruits available at our local markets.

The little fruit is bursting with vitamin C and antioxidants that kiwis contain and can actually help treat people with asthma. One study from 2000 found that there was a beneficial effect on the lung function among those who consumed fresh fruit regularly, including kiwis.

Kiwis have plenty of fibre, which is already good for digestion. They also contain a proteolytic enzyme called actinidin that can help break down protein.  Kiwis may support immune function and reduce the likelihood of developing cold- or flu-like illnesses. They can also help manage  blood pressure and so much more.


You can eat or drink the fruit as any form is delicious.

Kiwi-Strawberry Smoothie

  • 2 kiwifruits
  • 1 cup whole strawberries
  • 2 cups fresh baby spinach (or other leafy green)
  • 1/2 cup water

Blend them all up for a vitamin C boost.

Kiwi Cheesecake


  • 200 g crushed plain biscuit crumbs
  • ½ teaspoon cinnamon
  • 100 g melted butter
  • 500 g cream cheese, softened
  • ¾ cup icing sugar
  • 3 teaspoon gelatin, plus 3 tablespoons water
  • 1 cup cream, softly whipped
  • ½ cup kiwifruit, mashed into a purée (approx 2 ripe kiwifruit)
  • 2-3 kiwifruit, peeled and sliced
  • 3 tablespoon lime jelly crystals, plus 1 cup hot water

Combine the biscuit crumbs, cinnamon and melted butter and press into the base of a 22cm spring-form tin. Beat the cream cheese and icing sugar together in a bowl until smooth (about 3-5 minutes). Sprinkle the gelatin over the water in a bowl and leave it to swell for 5 minutes. Warm over hot water, or on medium power in the microwave for 15 seconds. Stir until the gelatin has dissolved.  Beat the gelatin into the cream cheese mixture and quickly fold in the whipped cream and kiwifruit pureé. Pour the cream cheese mixture over the chilled base and return the tin to the fridge. Leave to chill for 2-3 hours, or until the mixture has set. To serve, dissolve the lime jelly crystals in hot water and let the jelly cool but not set. Arrange the sliced kiwifruit decoratively on top of the chilled cheesecake and spoon over the lime jelly. Allow to chill for at least 30 minutes until the topping has set before cutting the cheesecake and serving.


Lauren Beukes

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