Life Credit Union

WHICH FRUIT IS FUZZY AND BROWN OUTSIDE, GREEN INSIDE, AND A NUTRITIONAL STANDOUT? THE KIWI! Kiwi & Mango Parfait This colorful parfait, made with a combination of sweet and tart fruits, will delight any child or adult. Ingredients 4 apples, cored, halved, and hollowed 2 cups of low-fat lemon yogurt 1 mango, peeled, pitted and diced 4 kiwis, peeled, quartered and sliced 8 fresh red cherries Directions Fill each hollowed apple half with 1/4 cup of lemon yogurt. Add about 2 teaspoons of diced mango and two slices of kiwi to each apple. Garnish with a fresh cherry and serve immediately. Nutrition Information Servings: 8 Calories: 132 Total fat: 1g Saturated fat: 1g Cholesterol: 3mg Sodium: 43mg Potassium: 388mg Carbohydrates: 29g Dietary fiber: 3g Sugars: 24g Protein: 4g COMMONLY USED TO add vibrant color to a fruit salad, kiwi is also rich in vitamins and antioxidants. Two kiwis contain more fiber than a serving of bran cereal, while the seeds offer omega-3 fatty acids—nutrients important to heart health. Kiwi flesh is a source of magnesium, vitamin K and vitamin A. Researchers have found that kiwi boosts immunity, heart health and good cholesterol levels. One of the best things about this fruit is it ships across the U.S. year-round —it's grown in California from October to May and in New Zealand from May to November. Naturally fat-free, kiwi contains an abundance of vitamin C (more than an orange) and potassium. Due to a relatively low glycemic index of 52, it's also a good choice for people with diabetes. Additionally, kiwis are a source of vitamin E, a nutrient believed to help keep cholesterol levels in a healthy range. THE REPAIRMAN IS IN Perhaps the kiwi's most notable benefit is its restorative qualities. A nutrient found in the fruit— zinc—is believed to contribute to healthier hair, teeth and skin. Kiwi also contains lutein, which is thought to benefit eye health. Need another reason to add one of Mother Nature's perfect foods to your diet? They're delicious! You can eat the skin—in fact, it's filled with fiber—but if you find the fuzzy texture off-putting, slice the kiwi in half and scoop out the flesh with a spoon. A FUNSIZE OPTION If you prefer bite-size fruit, try kiwi berries. These fuzz-free, green-skin cousins of the kiwi also have green interiors and black seeds, but they are about the size of grapes and tend to be a little sweeter than kiwis. Kiwi berries are not available year-round in local produce sections but can more often be found in February, March, September and October. This fruit grows on vines, some varieties of which can thrive in parts of the United States. CUCKOO FOR Kiwi

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