Recipe: Kiwi Salad

by Jane Wangersky | January 14th, 2016 | Healthy Cooking, Recipes, Simple Solutions

melonkiwiIf you made any New Year’s resolutions about cutting out sweets altogether — read this anyway. Easing into it is better than going from a holiday season of candy and cookies to a sugar-free existence overnight. This simple dish is sweet, tart, and mostly good for you.

In fact, even if you are going sugar-free, you can still use this recipe by substituting stevia. (I don’t make any claims that it’s good for you, but it’s all natural, has no calories, and is probably a healthier bet than any artificial sweetener.)

Some words to the wise: Mix the sugar into the yogurt slowly, and use a fork. If you’re careful, you can do it while the yogurt’s still in the container it came in — one less bowl to wash. Also, wash the cutting board in between cutting the kiwi and scooping out the insides; it’s the only way to get rid of the little hairy bits that fall off the peel.

The yogurt-sugar combo makes a good dessert topping in place of whipped cream (or “edible oil product”, shudder) as I’ve mentioned before. You can also use brown sugar, but that makes for a somewhat unappetizing color and a thinner, more liquid texture as the sugar melts.

Kiwi fruit can be a challenge. When they’re good, they’re a delight. But often you get them before they’re good — meaning ripe — and they can take a long time to ripen. I’ve had a couple of bags of them in the fridge since before Christmas, and the five I used for this recipe were the only ones anywhere near soft enough to eat. And of course, once they’re overripe, they’re so horribly sour nothing can make them taste good — you might as well be eating lemons.

That said, they’re a good contrast with the blandness of the cantaloupe. Even the colors compliment each other.

As I write this, it’s New Year’s Eve, and my son has remarked he expects to find the gym full of people tomorrow. If you’re one of them, you might want to reward yourself with a little of this salad.

Kiwi Salad

Serves 4
Healthy sweet salad


Prep Time
10 min

Total Time
10 min

Prep Time
10 min

Total Time
10 min

  1. 1 cantaloupe melon
  2. 5 ripe kiwi fruit
  3. 1 small container (175 ml) plain fat-free yogurt
  4. 2 tablespoons powdered sugar
  1. Mix the powdered sugar with the yogurt.
  2. Peel and seed the melon and cut into bite-size pieces.
  3. Cut the kiwi in half and scoop out the insides (a serrated grapefruit spoon works well for this).
  4. Cut the kiwi into bite-size pieces.
  5. Stir all ingredients gently together.
Think Tasty

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