A Berry Refreshing Kiwi Fruit Concoction

Diana Helfand
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Wednesday - June 10, 2009
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Katie Choy is a Weight Watchers leader and East Oahu coordinator for Weight Watchers Hawaii at various locations on Oahu.

This Hawaii Kai resident has lived in the Islands for 43 years. She’s a Roosevelt High School graduate and has a degree in English and elementary education from Chaminade University. In addition to teaching elementary school, Katie was a Girl Scout leader and Council Program specialist, and also an academic counselor for St. Andrew’s Priory.

Katie is a credit to the Weight Watchers program. Having lost 50 pounds in one year and keeping it off for the past eight years, she has achieved her lifetime goal! This accomplished woman walks every day for exercise, and enjoys traveling, reading, painting and making jewelry.

I would like to dedicate this refreshing recipe to Katie and to Weight Watchers for helping so many people realize their potential.

The kiwi was introduced into New Zealand in the early 1900s and was called the Chinese gooseberry. In 1953, the fruit was renamed after the kiwi, a native New Zealand flightless bird.

Today, many different varieties of the fruit are cultivated in the United States, France, Italy, Spain, Israel, Chile, Australia, South Africa and Russia.

The kiwi is egg-shaped and the flesh is sweet and juicy. Small, edible, black seeds form a circle around the yellowish core of the fruit.

The thin, brownish skin also is edible, but most people prefer to peel it. Kiwis are picked when ripe but still firm, and will ripen at room temperature. Choose kiwis that are unblemished and not very soft or damaged; the flesh should yield to light pressure of the fingers when ripe. Kiwis should be left at room temperature until ripe, and placing them in a brown paper bag will speed up the ripening process. Ripe kiwis should keep for about four days in the refrigerator; unripe fruit for about two weeks in the refrigerator.

The kiwi is an excellent source of vitamin C and potassium. It also contains magnesium as well as traces of phosphorus, iron and vitamin A. The fruit also is said to be diuretic and laxative.


* 1/2 cup apple juice
* 1 (8-ounce) container low-fat strawberry-kiwi yogurt
* 2 kiwis, sliced
* 1 banana, peeled and sliced
* 1 cup frozen blueberries
* 1 cup frozen strawberries, cut in half
* 1 cup ice cubes Put apple juice and yogurt

in a blender and pulse until mixed. Add kiwi, banana, blueberries, strawberries and ice. Blend until smooth. Add more ice if you like a thicker drink.

Makes four servings. Approximate Nutrition Information Per Serving:

Calories: 160
Total Fat: 2 grams
Cholesterol: 5 milligrams
Sodium: 40 milligrams

(Diana Helfand, author of “Hawaii Light and Healthy” and “The Best of Heart-y Cooking,” has taught nutrition in the Kapiolani Community College culinary arts program.)

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