Recipe of the Week – How to Make a Kiwi Fruit Surprise Smoothie

How do you make a kiwi fruit smoothie?

Smoothies are a great healthy choice for breakfast or as an afternoon snack.

The best way to know if you are drinking a healthy smoothie is to make it yourself. All you need is a blender, fruit and a bit of imagination.

This week’s smoothie is more than just a kiwi smoothie as it is packed with vitamins and mineral from other sources too.

Ingredients – serves 2 to 3

1½ cups of spinach
½ cup of mint leaves
2 cups of unsweetened coconut water
1½ cups of fresh or frozen pineapple chunks
2 kiwi fruits
1 banana


Place the spinach, mint and coconut water in a blender and blend until smooth. Then add the fruit (pineapple chunks, kiwifruits and banana) and continue to blend until smooth. Serve immediately and a sprig of mint or a slice of kiwi fruit as a garnish.

Health benefits of spinach

Spinach is diabetes-friendly as it contains an antioxidant known as alpha-lipoic acid, which has been shown to lower glucose levels, increase insulin sensitivity and prevent oxidative stress-induced changes in diabetics.

It also contains chlorophyll which helps to fight cancer. Several studies have shown chlorophyll to be effective at blocking the carcinogenic effects of heterocyclic amines

Due to its high potassium content, spinach is highly recommended for people with high blood pressure.

Spinach has large quantities of vitamin A, which is necessary for the growth of all bodily tissues, including skin and hair. Spinach is high in vitamin C that is crucial for the building and maintenance of collagen that provides structure to skin and hair.

Health benefits of mint

Although mint is not typically consumed in large quantities, mint does contain a fair amount of nutrients. According to Self Nutrition Data here, just under 1/3 cup of spearmint contains:

Only 6 calories
1 gram of fibre
12% of the RDI for vitamin A
9% of the RDI for iron
8% of the RDI for manganese
4% of the RDI for folate

Other health benefits include relief from irritable bowel syndrome (IBS), indigestion and the common cold.

Health benefits of unsweetened coconut water

According to Self Nutrition Data here, 1 cup of unsweetened coconut water contains:

Only 46 calories

Carbs: 9 grams
Fibre: 3 grams
Protein: 2 grams
10% of the RDI for vitamin C

15% of the RDI for magnesium
17% of the RDI for manganese
17% of the RDI for potassium
11% of the RDI for sodium
6% of the RDI for calcium

In a study here, coconut water prevented crystals from sticking to the kidneys and other parts of the urinary tract. It was also documented that there was a reduced number of crystals formed in the urine.

In an NCBI study of people with high blood pressure here, coconut water improved systolic blood pressure (the higher number of a blood pressure reading) in 71% of the participants.

Health benefits of pineapple

A serving of pineapple contains the recommended daily allowance value for vitamin C, according to the FDA that makes it a helpful fighter against problems such as heart disease and joint pain.

This delicious fruit contains almost 75% of the RDI for the mineral manganese, which is essential in developing strong bones and connective tissue, according to the Linus Pauling Institute. A 1994 study suggested that manganese may be helpful in preventing osteoporosis in postmenopausal women.

Pineapple contains dietary fibre, which is essential in keeping your bowels regular and in keeping your intestines healthy, according to the Mayo Clinic.

Health benefits of kiwi fruit

Kiwis are loaded with vitamins and minerals such as Vitamins A, B6, B12, E, and potassium, calcium, iron and magnesium. The high levels of potassium, help to maintain blood pressure whereas magnesium helps in the nerve and muscle functions. Kiwis contain almost twice as much Vitamin C of lemons and oranges.

Other benefits include helping with sleep disorders, digestion, skin conditions and promotes a healthy heart.

Health benefits of banana

According to a study carried out by the University of Leeds in England, increasing the consumption of fibre-rich foods such as bananas can lower the risk of coronary heart disease and cardiovascular disease.

Bananas are loaded with essential vitamins and minerals such as B6, potassium, calcium, manganese, magnesium, iron, folate, niacin and riboflavin. Potassium helps in regulating heartbeat, blood pressure and help to keep the brain alert. The high iron content is good for those suffering from anaemia.


Smoothies are clearly a great healthy way of getting vital nutrients into your body and can be an easy way of getting some of your 5-a-day. For those of you that have joint pain, want to lower your cholesterol or want to improve your heart health; by just adding 1 scoop of Heart Essentials, Joint Essentials or Cholesterol Essentials into your smoothie is a very healthy, nutritious and convenient way to take your supplements.

Tell us what your favourite smoothie is below in the comments section?

Super Health Essentials

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