Yummy & Healthy Kiwifruit Chia Trifle!

Serves 2

INGREDIENTS

4 tablespoons black chia seeds
1 cup water
2 SunGold Kiwifruit, peeled and sliced
1 teaspoon maple syrup
1 lemon, zest and juice
1 teaspoon vanilla extract or 1 vanilla bean scraped
2 SunGold Kiwifruit, peeled and sliced for layering
1 tablespoon mint, washed, dried and finely chopped
1 cup coconut yoghurt
2 tablespoons macadamia nuts, crushed
Extra maple syrup for drizzling

METHOD
1 Soak chia in water for 15 minutes.
2 Meanwhile, combine Zespri SunGold Kiwifruit, maple syrup, lemon juice and zest, vanilla.
3 Add chia and blend until smooth in a food processor.
4 Distribute half the mixture into individual serving glasses.
5 Layer with sliced SunGold Kiwifruit, mint and add more chia mixture.
6 Add a layer of coconut yoghurt.
7 Continue this process so you have two layers of chia and two layers of Kiwifruit to create a trifle effect.
8 Set in fridge 4 hours or overnight.
9 Garnish with crushed macadamias and drizzle with maple syrup to serve.

The Carousel thanks Zespri SunGold Kiwifruit for this recipe.

Why SunGold Kiwifruit is so good for you! 

Ideal for the winter months when colds and flus are most prevalent, new Zespri SunGold Kiwifruit is now in season and ready to eat! Refreshingly delicious and juicy this kiwifruit is -packed with nutritional goodness.

Nutrient Rich

Truly a superfood, Zespri SunGold Kiwifruit is consistently ranked as one of the most nutrient-dense fruit available providing a broad range of vitamins and minerals at an even higher level than many other types of fruit¹.

Research has found that the high nutrient density of Zespri Kiwifruit is driven by its rich vitamin C content, as well as other key nutrients including fibre, potassium, folic acid, Vitamin E and other antioxidants².

Vitamin C for Vitality

Of all the varieties of kiwifruit, Zespri SunGold Kiwifruit variety is one of the richest sources of Vitamin C. In fact, it has three times the Vitamin C of oranges³ and just one Zespri SunGold Kiwifruit each day can provide more than the daily recommended requirement of this vitamin⁴.

Thanks to this rich vitamin C content, a recent study by the University of Otago, in Christchurch, has shown that eating two kiwifruit a day can improve a person’s state of wellbeing and give extra energy⁵.

Winter Immunity

Vitamin C also has a significant role in supporting a healthy immune system ward off colds and flu symptoms and decrease the duration of illness.

The results of three clinical studies provide preliminary evidence that eating three gold kiwifruit a day can, not only strengthen the immune system, but could be more beneficial than vitamin C taken as a supplement^6. In addition, the kiwifruit may also assist the body’s uptake of iron⁷.

Bursting in Antioxidants

Zespri Kiwifruit also delivers a wide range of antioxidants. Not only Vitamin C but also Vitamin E as well as carotenoids and polyphenols⁸, crucial for neutralising free radicals which can cause damage to the body’s cells by oxidation, protecting us from illness and ageing.

Guilt-Free Treat

Nutritional goodness in a delicious way without the guilt, the mouth-watering SunGold Kiwifruit is low in calories with approximately 57 Kcal per 100g, and has a low glycaemic index making it a healthy option to eat every day⁹.

References

1. US Department of Agriculture, Agricultural Research Service. 2011. USDA National Nutrient Database for Standard Reference, Release 24
2. Nutrient Adequacy Score source: USDA Nutrient Database 2012 (Release 25) New Zealand FOODfiles 2012 Version 01
3. Ibid.
4. The New Zealand FOODfiles 2012 Version 01. (The New Zealand Institute of Plant 7 Food Research. 2013 The New Zealand Institute of Plant & Food Research and the New Zealand Ministry of Health) www.foodcomposition.co.nz/ (accessed 20 May 2014)
5. Carr AC, Bozonet SM, Pullar JM, Vissers MC. Mood improvement in young adult males following supplementation with gold kiwifruit, a high-vitamin C food. J Nutr Sci. 2013;2:1-8.
6. Skinner MA, Bentley-Hewitt K, Rosendale D, Naoko S, Pernthaner A. Effects of kiwifruit on innate and adaptive immunity and symptoms of upper respiratory tract infections. Adv Food Nutr Res.2013;68:301-20.
7. Beck, K., C. A. Conlon, et al. (2011). “Gold kiwifruit consumed with an iron-fortified breakfast cereal meal improves iron status in women with low iron stores: a 16-week randomised controlled trial.” British Journal of Nutrition 105(1): 101-109.
8. Journal of Gastroenterology 13(35): 4,771-4,775.Du, G., M. Li, et al. (2009). “Antioxidant capacity and the relationship with polyphenol and Vitamin C in Actinidia fruits.” Food Chemistry 13(2):
9. Chen, Y.-Y., Wu, P.-C., Weng, S.-F., & Liu, j.-F. (2011). Glycemia and peak incremental indices of six popular fruits in Taiwan: healthy and Type 2 diabetes subjects compared. Journal of Clinical Biochemistry and Nutrition, 49(3), 195-199. doi: 10.3164/jcbn.11-11.