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Healthy Vegetarian Foods

Kiwi Crumble

Day 11 of 14days and my challenge is to share with you the health benefits of incorporating this wonderful fuzzy fruit into your diet. Where do I start-there are so many healthy benefits to these “KIWI’S”-however for me the best has been it’s Low GI and Low calory rating and not to mention the Folic acid-I do need extra folic acid because of the strong athritis medication that I take on a daily basis. Well the ‘cherry on the top’ of all the nutritional goodnes and benefits of this tasty green fruit is that I have lost weight while experimenting and creating truly great dishes-now how often can seasoned dieters say that they have been creating recipes-tasting dishes and losing weight-all at the very same time—yes you can provided you snack on Kiwi.

Click here and you will find an outline of the 7 reasons, that Zespri think you should include this furry-fuzzy-green friendly-green fruit into your daily diet and to read more about their amazing nutritional content Click Here

The below chart-compares the nutritional benefits of  a Kiwi-in relation to other fruits that we all have until now thought to be “wonder fruits”.


I have chosen to share with you the recipe for a Kiwi Crumble-this is a healthier version of general crumbles.


Kiwi Crumble

50ml oat bran

50ml oat meal

50ml brown bread flour

30ml desiccated coconut

5ml mix spice

35ml brown sugar

30g soft butter

20ml granadilla pulp + juice

200ml peeled & chopped kiwi

5ml sugar

20ml granadilla pulp + juice

20ml finely sliced almonds



  1. Place oat bran, oat meal, brown flour, desiccated coconut, mixed spice and sugar into a mixing bowl and stir well
  2. Add the soft butter to above mixture and mix well—then add the granadilla pulp and juice and mix again
  3. In a separate bowl add the peeled and chopped kiwi, and to this add the sugar, granadilla pulp and juice and the sliced almonds
  4. Grease a tart plate or silicone cup cake moulds (like I did to make individual servings)
  5. Place about 10ml fruit into each cup cake mould and then press in about 20ml of the crumb topping
  6. Bake at 180 for about 10minutes—serve on its own-like I did or with a dollop of whipped cream



Comments: 5

  • 19/09/2013

    this looks so delidcious Ush and your pics are beautiful

    • 20/09/2013

      thanks Anel-i am trying to improve my picture & styling

  • Flee


    Wow, now that really looks different and scrumptious, Yummy, will give this one a go for def. Thanks Usha

    • 23/09/2013

      I have to admit i did not feel guilty eating it–it conforms with being healthy

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