Kiwi and Peaches – A Yummy Combo!
These sweet fruits might not look like they have a lot in common, but together the taste can’t be beat! Both of these sweet fruits pack such powerful nutritional punches that it’s no wonder August is dedicated to them! A single serving of both of these fruits can give a person a nice vitamin c boost – kiwis especially – with only a few calories, which means that peaches and kiwis can serve as a great pick-me-up on those sleepy days when you need a kickstart to get moving. Take a look at the nutritional values of a serving of each of these fruits to decide whether or not these sweet treats fit into your diet!
The potassium you’ll get from these healthy options is also worth noting. Peaches pack the biggest punch with about 8% of your daily potassium needs per serving, kiwi’s following close behind with about 6%. Potassium is an important nutrient associated with lowering high blood pressure, reducing the risk of stroke, aiding with digestive disorders and more, so it’s important you get enough of it. Both are also fairly good sources of fiber, with about 8% of your daily average per mouth-watering serving.
For those with diabetes or a need to watch their blood sugar, kiwis may be a better choice for you. With only 6 grams of sugar per serving, it’s a much more diabetes-friendly choice than the peach with about 13g per serving. If you’re watching your carbs, the kiwi is the better choice as well.
If you’re as eager as we are to try these two yummy fruits in one delicious dish, try this kiwi peach cobbler dessert option from recipe.com!
What you’ll need.
all-purpose flour, 1/2 cup
white whole-wheat flour, 1/2 cup
2 tablespoons sugar (or preferred sweetener)
1 teaspoon baking powder
1/4 teaspoon ground cinnamon
1/8 teaspoon ground cloves
1/8 teaspoon salt
3 tablespoons butter, cut up
3/4 cup sugar (or preferred sweetener)
1 tablespoon cornstarch
2 cups sliced, peeled, pitted fresh peaches or sliced loose-pack frozen peaches, thawed
3 cups kiwi fruit, peeled and sliced (about 9)
2 egg whites
1/4 cup nonfat milk
Sorbet, frozen yogurt, frozen light whipped dessert topping (thawed), optional
Step by Step
1. Preheat oven to 400 degrees F. In a large mixing bowl stir together all-purpose flour, white whole-wheat flour, the 2 tablespoons sugar, baking powder, cinnamon, cloves, and salt. Using a pastry blender, cut in butter until the mixture resembles coarse crumbs; set aside.
2. In a large saucepan combine the 3/4 cup sugar and cornstarch (if using frozen peaches, add 2 extra teaspoons cornstarch). Add peaches. Cook and stir until thickened and bubbly. Add the sliced kiwi fruit. Heat through. Remove pan from heat; keep warm.
3. In a small bowl beat together egg whites and milk. Add to flour mixture, stirring just enough to moisten. Transfer hot fruit filling to an ungreased 2-quart square baking dish. Spoon topping over the filling in mounds. Bake, uncovered, about 20 minutes or until a wooden toothpick inserted in topping comes out clean. Let stand 20 minutes before serving. Serve with sorbet, frozen yogurt, or light whipped dessert topping, if desired.
Recipe Nutritional Information
Per Serving: cal.(kcal) 262, Fat, total (g) 5, chol. (mg) 12, sat. fat (g) 3, carb. (g) 51, Monosaturated fat (g) 1, fiber (g) 4, sugar (g) 35, pro. (g) 5, vit. A (IU) 340, vit. C (mg) 85, Niacin (mg) 1, sodium (mg) 116, Potassium (mg) 402, calcium (mg) 61, iron (mg) 1, Based on a 2,000 calorie diet.