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Healthy Vegetarian Foods

Kiwi-Inspired Drinks

Kiwis!! These delicious furry fruits that are packed with an amazing amount of nutrients, has as much as double the vitamin C as an orange, and the same amount of potassium as a banana,(1 fruit with the nutritional benefit of 2). Kiwis are a great source of fibre and antioxidants, they have an amazing low fat content, and they are low GI and contain omega-3 fatty acids. This makes Kiwis a wonderful addition to the diet of kids and adults alike. Bite for bite of a kiwi-the kiwi contains more essential nutrients than 27 of the most popular fruits. So there we go, the Kiwi emerges as one of the most nutrient rich fruits in the world.


Kiwi Cooler- Kiwis and the other 2 ingredients of my cooler are just as nutritious and they add a flavorful punch to this cooler.  My refreshing cooler will be incomplete without the added health benefits of mint-those luscious green leaves whose aroma fills ones home with freshness and they are not just pretty looking and good smelling they hold a host of nutritional value (did you really think I was going to add anything that was not nutritious to this cooler?). There are a number of varieties of mint, each one of them packed with various types of nutrients like foliate, dietary fiber, vitamins A, C, calcium, copper, iron, magnesium, manganese, and zinc. All of this blitzed together and added to some Sprite Zero or sparkling water makes an incredibly refreshing summer drink. The kiwi on the top of this is you won’t even realize you are actually having a multivitamin drink and enjoying it as well-what could be better and who knew being healthy was this simple!!


Kiwi & Mint Cooler (Serves 4)

2 Zespri kiwis (peeled & chopped)

45ml water

50ml mint leaves (thick stalks removed)

2ml black salt or sea salt

2 cans of Sprite Zero (cooled)

30ml mint leaves (for garnish)


  1. Place the kiwis, water, mint leaves and salt into a bowl
  2. Using a stick blender, puree the above ingredients and divide between 4glasses and just before serving pour in the Sprite Zero and garnish with a few mint leaves

Kiwi, Cumin & Mint Lassi

2 Zespri kiwis (peeled & chopped)

500ml dahi (fat free yoghurt)

250ml water

50ml mint leaves (thick stalks removed)

5ml sea salt or black salt

10ml roasted & crushed cumin seeds

30ml sugar or artificial sweetner


200ml crushed ice (for garnish)

30ml mint leaves (for garnish)

1 kiwi cut into slices



  1. Place all of the ingredients (except those for garnish) into a blender and blitz for a few minutes till well blended
  2. Pour into serving glasses and top with crushed ice and garnish with a slice of kiwi and some mint






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