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Kiwi fruit is also known as “Chinese gooseberry” edible berries for a number of groups and are usually meal prepped as snacks. It just doesn’t taste good but it is also very high in nutritional value; more vitamin C, Potassium, rich in fibre and low in Cholesterol.  

There are a lot of ways kiwi can be served and prepared. In fact, it is perfect for fruit salads, smoothies , great adding up to strawberry or vanilla varieties of yogurt and ice cream.  Also, suitable for fresh fruit flan, milkshakes put on top of desserts. Indeed, meal prepping with Kiwi has a lot to offer especially in summer days.  


  • Contains enzymes that makes digestion easy
  • Maintains the pressure of the blood
  • Shields the system to be free from DNA damage
  • Enhances immune system
  • Helps to lose body mass
  • Helps digestive system to function properly
  • Eliminates toxins from the body
  • Keeps you away from cardio vascular illnesses
  • Good for persons suffering diabetes
  • Fights against deteriorations and some struggles in the eyes
  • Makes Alkaline balance
  • Enhances the skin

How to Select

  • You should sense for any supple and soggy condition of the kiwi.
  • Take note, a ripe kiwi must be somewhat soft and offer a slight piece under your moderate force, but it must not be too soft in some part.
  • The peeling must be tight and flat, not craggy.
  • Its colour should be homogeneous, no signs of bruises, decay, yellowing and any other signs of spoilage.
  • Don’t choose overripe kiwifruits. (Have uneven colours and decay).
  • Raw kiwi has a tough core and a bitter, harsh savour.

How to Store

  • You should keep it in room temperature to ripen the kiwi.
  • Enable to achieve faster ripening means, put the kiwis in a paper bag with apples and bananas.
  • You should keep your kiwis in the refrigerator preventing them to be overripe.
  • Consume the ripe refrigerated kiwis in 3 days.

Tips Preparing Kiwis

  • Wash them many times sooner than consuming.
  • Strip the skin and slice up in half and scrape the flesh by the use of a spoon.
  • Kiwis can be consumed unripe. Like in pastries, making juices or even use to make the meat soft.
  • As softening meat, you can utilize the flesh of the kiwi for 10 minutes through rubbing the meat and cook it right away.

Kiwi Infographics

Batch Meal Preps

Healthy Recipes


  • 2 tablespoons chia seeds
  • 1 ½ cups unsweetened almond milk, divided
  • 2 medium bananas, sliced and frozen
  • 2 cups frozen mango chunks
  • 2 kiwis, peeled and sliced
  • Optional Toppings
  • 2 tablespoons chia seeds, chopped nuts, coconut, other fruits and seeds


  • In a small bowl, add chia seeds and ½ cup of almond milk. Give it a good whisk, until thoroughly combined. Cover and let set in the fridge for about 10 minutes.
  • Add bananas and the remaining 1 cup of almond milk to a blender. Blend until smooth, scraping down the sides of the blender as need. Add mangoes, blending until mostly smooth.
  • Take the chia seed mixture out of the fridge—it should have thickened to a gel-like consistency. Give it another good whisk. Using a rubber spatula or spoon, scrape the chia seed mixture out of the cup and into the blender. Blend until smooth.
  • Pour into two bowls. Top with kiwi slices. Add additional toppings as you’d like. Enjoy!


  • 1lb chicken breast
  • 1tablespoon avocado or other oil
  • Marinade:
  • 2 limes
  • 1 garlic clove
  • 1/4 inch ginger (or 1 tsp ginger powder)
  • 1 kiwi
  • 1 small bunch cilantro – half cup chopped
  • 1/4 teaspoon salt
  • 3/4 cup water


  • Make marinade by blending all marinade ingredients in a blender.
  • Add chicken to marinade in a large zip lock bag and refrigerate for at least 2 hours (up to 24 hours.)
  • Grill chicken or pan fry. To pan fry: add oil to a large non stick skillet over medium high heat, add chicken and 1/2 the marinade to the skillet. Cook chicken on each side for 8-10 minutes, covered. Should reach an internal temperature of 165F.

Gluten-Free Pecan Crust

  • 1 cup Medjool dates (pits removed)
  • 1 cup raw pecans
  • ½ cup coconut flakes
  • 1 tbsp coconut oil
  • Pinch of sea salt

Kiwi Lime Pie Filling and Topping

  • 2 cups raw unsalted cashews, soaked
  • 2/3 cups fresh squeezed lime juice (approx 4 limes)
  • 1 tsp vanilla extract
  • ½ cup maple syrup
  • ½ cup full-fat coconut milk (canned)
  • ¼ cup avocado (approximately ½ of a small avocado)
  • ¼ cup coconut oil
  • 5-6 kiwis, peeled and sliced


  • Place the cashews in a large bowl and pour hot water over top. Let them to soak for 1 hour prior to making the pie filling.
  • To make the crust: Add all of the crust ingredients to a food processor and process until quite finely and evenly ground. Add the crust mixture to either a pie pan or an 8 inch round cake pan. If using a pie plate you do not need to grease the pan or use parchment paper and can simply press the crust mixture down to form a flat crust. If using a round cake pan instead you should line the pan with parchment paper that has been cut in a circle to fit the bottom of the pan. You will also want to cut two strips of parchment paper to approximately 2 x 14 inches and lie them criss-cross across the bottom of the pan. This will make the Kiwi Lime Pie easy to remove to serve from another platter once frozen for a more impressive presentation. Add the crust mixture on top of the parchment layers and compress it firmly to create a solid crust by pressing firmly down using your hands over another piece of parchment paper to prevent sticking.
  • To make the Kiwi Lime Pie filling: Drain the water from the cashews and place them in a blender along with all of the other ingredients for the filling except for the kiwis. Blend on high until smooth, scraping the sides of the blender with a spatula as needed.
  • Pour the filling over top of the crust and freeze for 1-2 hours until the pie is partially set.
  • Remove the pie from the freezer and layer the sliced kiwis in a decorative arrangement on top of the pie. Place the pie back into the freezer and let set another 1-2 hours prior to serving.
  • Store the pie in the freezer and remove to thaw for approximately 30 minutes to soften prior to serving. Consider cutting any leftovers into individual portions so they can easily be enjoyed as a single serve dessert later instead of repeatedly thawing out the entire pie.

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