7 Best Vegan Kiwi Recipes For Your Kids
Kiwis are small fruit with an impressive nutrient profile and a satisfyingly sweet flavour.
In addition to being loaded with vitamins C and E and other nutrients, research indicates that they may also improve the health of your heart and digestive system and help you consume more protective plant compounds.
Kiwis are also simple to prepare in the kitchen and go well in savoury and sweet dishes. Now I’ll share vegan kiwi recipes for your kids.
Health Benefits Of Kiwi Fruit
Let's discuss the benefits of eating kiwi fruit and how it may affect your health:
1. Prevents Blood Clotting
Kiwis have been reported to help regulate blood pressure and avoid blood clotting by lowering fat blood levels. This occurs without hurting blood cholesterol levels. The medication most frequently suggested is aspirin. However, aspirin can result in GI tract inflammation and ulcers.
Studies show that aspirin can be substituted with 2 to 3 kiwi fruits daily to help thin the blood and enhance heart health over time.
2. Kiwi Fruit Can Help With Asthma
The effects of asthma can be severe. Some of this illness's typical signs and symptoms include wheezing and shortness of breath.
Kiwis' abundant vitamin C and antioxidant content can help manage asthma symptoms.
A study found that people who regularly ate kiwis had better lung function.
The plentiful vitamin C and antioxidants in kiwis can help with asthma symptoms.
According to a study, individuals who regularly consume kiwis have better lung function.
3. Improves Digestion
Kiwi is beneficial for enhancing digestion because it contains a large amount of dietary fiber. Kiwi fruits also contain an enzyme called actinic, which can efficiently break down proteins in the intestine and their fiber content.
It is recommended to consume a kiwi after a substantial meal since it can aid in breaking down the rough proteins found in meat and fish, which sometimes induce bloating. Additionally, kiwis have a modest laxative action that may aid an underactive digestive system.
4. Helps Regulate Blood Pressure
Kiwis can lower high blood pressure and guard against heart attacks and stroke. According to a study, participants who had three kiwis each day for eight weeks saw a decrease in their diastolic and systolic blood pressure. Lutein, an antioxidant found in kiwis, may be responsible for their ability to control blood pressure. Kiwis include vitamin C, which can also help lower blood pressure.
5. Supports Immune Function
Vitamin C is essential for the health of cells because it protects them from free radical damage. It is in charge of creating and mending tissues and assisting the immune system. Vitamin C is abundant in kiwis and is great for the immune system. When consumed frequently, kiwis, which contain 103% of your recommended vitamin C daily intake in only one cup, are an effective way to prevent infections, the common cold, and the flu.
6. Reduce DNA Damage
Oxidative stress is brought on by the body's imbalance of free radicals and antioxidants. This mechanism may also lead to DNA strand breaks. This could lead to health problems, which might be difficult to identify or treat. Kiwi fruit antioxidants can reduce oxidative stress.
In a study where participants' cells underwent peroxide damage, those who received kiwi supplements showed improved DNA self-healing after the peroxide application. This suggests that kiwi may help prevent chronic illnesses brought on by a particular way of living, like colon cancer, which is closely linked to DNA damage.
7. Prevents Vision Loss
Kiwis can stop macular degeneration, eventually leading to vision loss. Kiwis contain zeaxanthin and lutein, collectively called the “eye vitamin.” These two elements function similarly to antioxidants and help produce vitamin A, a necessary nutrient for your eyes. Additionally, they protect against eye diseases like cataracts by blocking extra light that could harm our retinas.
A sound neurological system can help your retina, which houses most of the eye's nerve cells and serves as its functional center.
Kiwis also contain a sizable amount of copper, an important nutrient that supports the neurological system and, consequently, the healthy operation of the eyes.
8. Prevent Cancer
According to the National Cancer Institute, high levels of free radicals in the body have been linked to several cancer types.
A variety of antioxidants that help the body get rid of free radicals are provided by kiwis. This is one way the fruit might aid in the fight against cancer.
Additionally, studies have shown that those who consume a lot of fiber, particularly found in fruits and cereals, have a lower risk of developing colorectal cancer than those who consume little fiber.
Vegan Kiwi Recipes
1. Vegan Kiwi Cake
Kiwi slices are delectable and relatively easy to make.
Prep time: 15 minutes | Cook time: 35 minutes | Total time: 50 minutes | Servings: 12
Ingredients For The Sponge Cake
- Flour: 220 g
- Baking powder: 220 g
- Almond meal: 45 g
- Coconut sugar: 50 g
- Ground flaxseed: 6 g
- Plant-based drink: 370 ml
- Agave syrup: 40 g
- Coconut oil: 40 g
Ingredients For The Cream
- Vegan whipping cream: 200 g
- Kiwis: 3
- Water: 1 cup
- Agave syrup: 60 g
- Agar-agar: 10 g
Method For The Sponge Cake
- Mix thoroughly the following ingredients in a bowl: flour, baking powder, almond meal, coconut sugar, and egg substitute. Use a whisk or an electric mixer to thoroughly combine the plant-based beverage, agave syrup, and melted coconut oil. 20 cm x 25 cm (8′” x 10″) baking dish should be used.
- Bake the mixture for 25 minutes at 180°C.
- The cake should be placed on a cooling rack to cool.
Method For The Cream
- Whip the cream, then spread it over the cake. Kiwi slices should be placed on top of the cream. Bring water, agave syrup, and agar-agar to a boil in a pot to make the dressing. Boil for five minutes, then remove from heat and let it cool gradually (let it cool so that it is not too hot but does not get completely hard simultaneously).
- Put the cream and kiwi in the refrigerator while pouring the cooled topping over them. Slice into 12 pieces, then serve.
2. Vegan Kiwi Pancakes
Try these savoury, delectable kiwi pancakes. Served with maple syrup and made with skin-on Kiwis.
Prep time: 10 minutes | Cook time: 20 minutes | Total time: 30 minutes | Servings: 1
Ingredients For The Pancakes
- Kiwi: 3
- Self-raising flour: 150 g
- Porridge oats: 20 g
- Chia seed: 1 teaspoon
- Baking powder: 1 teaspoon
- Oat milk: 190 ml
- Extra virgin olive oil: 15 ml
- Maple syrup: 1 tablespoon
Ingredients For Cooking
- Coconut oil (or olive oil)
Ingredients For The Topping
- Maple syrup
- Flaked almonds
- You must weigh your ingredients. After cutting them off, compost the little, extremely bitter, and hard kiwi extremities. Cut the kiwis into cubes while leaving the skin on. Combine the ingredients for the dry batter pancakes in a bowl. Add all of the wet pancake ingredients after creating a well. Toss the kiwis in.
- Create a thick, smooth batter by whisking. Over medium heat, soften a teaspoon of coconut oil in a pan. 2 tablespoons or so of pancake batter should be poured into the pan. Three minutes of golden brown cooking time on one side.
- Turn them over and cook for 2-3 minutes until puffed and golden. Continue until all of the pancake batters are used.
- Serve plain or with your preferred topping.
3. Vegan Kiwi Lime Slice
A tasty and straightforward no-bake slice that your children will adore! It's a healthy snack that can be eaten straight out of the freezer because it has no refined sugar, is dairy-free, vegan, and uses spinach to give it its vibrant green colour.
Prep time: 10 minutes | Cook time: 30 minutes | Total time: 40 minutes | Servings: 16
Ingredients For The Base
- Cashews: 1 cup
- Desiccated coconut: 1 cup
- Medjool dates pitted: 1 cup
- Lime juice: 1 tablespoon
- Pinch of salt
Ingredients For The Top Layer
- Cashews: 1 cup
- Melted coconut oil: ½ cup
- Maple syrup: ¼ cup
- Kiwi fruits, peeled and roughly chopped: 2
- Spinach leaves: ¾ cup
Ingredients For The Garnish
- Kiwi fruits, thinly sliced: 2
- Use baking paper or plastic wrap to line a square cake pan approximately 20cmx20cm. Place all foundation ingredients in a blender and blend on speed 8 for 20 seconds. If not, add a tablespoon of water and blend for an additional 10 seconds on speed 8.
- The ingredients should come together like dough. Once the base has been formed, transfer the mixture to the prepared tin and press down firmly but evenly.
- The top layer components should be added to the clean, dried mixing bowl. Blend for 1 minute on speed 8 to achieve a smooth, creamy texture. Take the tin out of the freezer, cover it with icing, top it with kiwi fruit slices, and place it in the freezer.
- After the icing has dried, cut it into squares and place them in the freezer or refrigerator.
- Use baking paper or plastic wrap to line a square cake pan approximately 20cmx20cm.
- In a food processor, combine all the base components; if the mixture does not come together into a dough, add one tablespoon of water. Once the base has been formed, transfer the mixture to the prepared tin and press down firmly but evenly.
- After cleaning and drying the food processor, add the ingredients to the top layer and process until it is smooth and creamy. Take the tin out of the freezer, cover with icing, top it with kiwi fruit slices, and place it in the freezer.
- After the icing has dried, cut it into squares and place them in the freezer or refrigerator.
4. Vegan Kiwi Chia Pudding
Healthy, delicious, and incredibly simple with only 4 ingredients. an ideal dessert for the summer!
Prep time: 10 minutes | Chill time: 4 hours | Total time: 4 hours 10 minutes | Servings: 16
- Kiwis: 5
- Maple syrup: 50 g
- Chia seeds: 80 g
- Oat milk: 200 ml
- Vegan yogurt: 200 g
- Some granola
- Kiwis should be peeled and puréed in a high-speed blender or food processor. Remix after adding the milk and liquid sweetener.
- Incorporate the chia seeds. Spread it among the jars. Place in the refrigerator for at least 4 hours or overnight.
- Top with vegan yogurt, fruit, and granola before eating.
5. Healthy Popsicles With Kiwi & Pineapple
Healthy popsicles are the perfect way to cool off on scorching summer days! Additionally, these homemade popsicles are 100% sugar-free and packed with vitamins and nutrients compared to store-bought popsicles. The best part is that they take 10 minutes to create!
Prep time: 10 minutes | Chilling time: 12 hrs | Servings: 4
Ingredients For The Healthy Popsicles
- Bananas: 2
- Spinach: 2 handfuls
- Pineapple: 1 cup
- Chlorella: 1 teaspoon
- Dates: 3
- Kiwi: 1
- Peaches: 2
- Water: 1½ cups
- Blend or process all the ingredients in a food processor until they are completely smooth.
- Kiwi should be sliced very thinly and placed inside the popsicle moulds. Only skinny slices will cause them to stick.
- Put a popsicle stick and a small amount of the smoothie into each popsicle mould before carefully freezing them for around 12 hours. Put the homemade popsicle moulds under hot running water for a few seconds to release the homemade popsicles from the mould. Enjoy!
6. Vegan Kiwi Sherbet
Fresh, creamy, and tart. Three essential ingredients are used to make this Kiwi Sherbet. This vegan dessert with natural sweetness is fantastic!
Prep time: 10 minutes | Cook time: 60 minutes | Total time: 1 hour 10 minutes : Servings: 4
- Kiwi: 10
- Coconut milk: 1 15-oz can
- Maple syrup or honey: 2 tablespoons
- Kiwi should be cut (leaving the peel on) and added to a food processor. Blend in honey until smooth. Next, add the coconut milk, and blend until combined fully.
- When the sherbet is set, transfer the kiwi mixture to a loaf pan and freeze for at least two hours.
- Remove the sherbet from the freezer a few minutes before serving so it will soften and become simpler to serve. Enjoy!
7. Vegan Kiwi Bread
Enjoy this cool, sweet treat for the summer. The combination of kiwi, butter, brown sugar, and flour (or gluten-free flour) will help you beat the summer heat. The tropical fruit and lemon combination is ideal for snacking after a walk to the beach or for breakfast before a swim in the pool during the summer. You can make this bread gluten-free and vegan!
Prep time: 30 minutes | Cook time: 45 minutes | Total time 1¼ hour | Servings: 8
- Ripe kiwi: 5-6 medium
- Packed brown sugar light or dark: 5-6 medium
- Flaxseed egg: 1 large
- Vegan butter, melted or any neutral oil: ½ cup
- White rice: ½ cup
- Salt: ½ teaspoon
- Baking powder: ½ teaspoon
- Baking soda: ½ teaspoon
- Powdered sugar: 1 cup
- Kiwi's skin can be peeled off using a paring knife or potato peeler. Chop just enough to make 1½ cups. In a 2-quart pot, combine the diced fruit, sugar, and lemon zest. Heat to a rolling boil over medium-high. After that, turn down the heat and stir the fruit for 5 minutes until it has softened and lost some colour (becoming yellowish).
- The saucepan should be taken off the heat and left to cool. Meanwhile, microwave the vegan butter for about 20 seconds in a large bowl, then stir until all the solids are melted (add 5-second intervals). The butter should only be barely melted. The egg is then whisked in.
- Cooked kiwi that has been cooled down should be sprinkled with baking soda. Stir until bubbles appear. Stir this into the combination of flaxseed egg and butter. The vegan egg cooks or scrambles if the kiwi mixture is still hot.
- Be cautious not to overmix, or the bread will turn out tough as you stir the flour mixture into the wet components until the dry ingredients are soaked.
- Pour the mixture into a loaf pan greased and coated with parchment paper or a 9-by-9-inch baking dish. Bake for 45 to 55 minutes at 350°F/177°C. To test whether something is done, stick a toothpick or dried spaghetti noodles in the center. If finished, a toothpick or spaghetti noodle will come out clean.
- After around 30 minutes, remove from pan and place on wire rack. If using a greased pan, run a sharp knife around the interior borders to help any stuck bread come loose.
- Make the icing as the bread begins to cool. Lemon juice and powdered sugar should be combined in a small bowl (start with 1 tablespoon of lemon juice and add more as needed). The consistency should be thin enough to trickle but thick enough to harden the bread.
- Spread over the loaf, and if desired, top with more kiwi slices. Place the bread in the refrigerator for 20 minutes to help the icing firm more quickly. Slice, then dish.
The fruit may need to be disguised in other ways if your children are picky about eating it. Our shared recipes are the top healthy vegan kiwi fruit recipes for infants and children, including various cuisines. Enjoy yourself with them! Mix the flour, baking soda, and salt in a medium bowl.
I trust you enjoyed this article about the 7 Best Vegan Kiwi Recipes For Your Kids. Please stay tuned for more blog posts to come shortly. Take care!
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