This recipe for Kiwi Pecan Salad is packed full of healthy food and is quick to pull together! Assemble in a jar and shake when you are ready to eat!
The weather this weekend was absolutely amazing! Upper 70’s-low 80’s with a slight breeze. And NOT humid! If you live in Nebraska you know that zero humidity is a blessed feeling. I actually ran two days in a row (low-bar goal I know but I have been out of the routine a long time), Emmy got plenty of walks in and even had a play-date with her best friend/boyfriend Duffy.
Oh, and I officially have my first sunburn of 2017. Can’t decide if the lightly glowing red is a better look than the previous washed-out pale white color that my legs were before…
Another win for this weekend was the delicious and light Kiwi Pecan Salad that I made. I love kiwis and I love pecans so this was a great and unexpected way to combine these two ingredients. Plus all of these ingredients are good for you!
Why You Should Eat Kiwis
Before I dive into the recipe, I wanted to talk about why you should be eating kiwis. These furry little nuggets need to start making a regular appearance in your shopping cart if they aren’t already.
- One serving (two whole kiwis) is only 90 calories! These make a great low-calorie snack and are full of fiber to help keep you fuller for longer.
- One serving contains 460mg of potassium. Normally if you see a triple digit number in the nutrition label on food it usually indicates sodium or some other unhealthy ingredient. Two kiwis have more potassium than a banana, which is usually know as the king of potassium. If you run or workout regularly, potassium helps to prevent cramps. Anything that I can do to avoid a toe or calf cramp at 3 am I will do!
- Two kiwis contain four grams of fiber. Fiber helps to keep you satiated, or to keep you feeling full for a long period of time.
- One serving contains more Vitamin C than an orange. While I have no problem chowing down on a handful of the little clementines, oranges have just never been my favorite fruit to eat. I adore the taste of kiwis so this is a great way to get my Vitamin C intake when clementines are like $9 a bag.
- Finally, kiwis are a high source of Vitamin E & K. They have more than one avocado. This fact will in now way slow-down my avocado intake because well duh. Avocados are the bomb…
How to Cut Kiwis
Having never eaten a kiwi until I was in college, the first time that I bought some I had to go online to look up how to cut these things up. Turns out it is not hard! You can even eat these suckers with their furry little outside still on. If you choose this route, I would recommend slicing them extra thin so you don’t have a huge patch of kiwi fur rub on your tongue. Mentally it is a hard sell when that happens.
You can cut the kiwi in half and then use a knife to peel the furry outside off but I would strongly recommend my next method. Slice the kiwi in half at the kiwi’s widest point (basically don’t cut them in half the long way). I think in school we used to call this cut them the hamburger way… It’s been awhile…
Next, take a spoon and insert it just on the inside of the fur and push your spoon underneath the fruit, not going through the bottom fur. If the kiwi is really ripe then you can pop it on in one push. If it isn’t as ripe you will need to insert you spoon all the way around the kiwi to remove it from the sides. It sounds a lot more difficult than it really is. The last package of kiwis that I bought at Aldi actually had a little plastic Spife (spoon/knife) in the container that is ideal to cutting kiwi with this method.
At this point you can cut the kiwi half into slices or chunks. I would strongly recommend not eating an unripe kiwi. They can be extremely bitter. The best way to tell if a kiwi is ripe or not is to squeeze it gently with your fingers. If you finger pushes in a little bit and the kiwi feels soft, then it is ripe. If you fingers don’t move and the kiwi feels hard then it is not ripe yet.
You can quicken the ripening process by placing a kiwi or kiwis in a brown paper bag along with a banana or apple. Leave at room temperature for one day.
Store kiwis in a dry place at room temperature. Once slice or cut, it is best to eat the kiwi immediately otherwise they can get soggy. I keep a bag in my freezer of chopped fruit to use for smoothies and will throw unused chunks of kiwis in there.
Kiwi Pecan Salad
This kiwi pecan salad really count not be easier! Mix your dressing ingredients together and then drizzle over the salad ingredients and toss until covered. OR prepare in a mason jar by pouring the mixed dressing ingredients into the bottom of the jar then add the kiwis, lettuce and finally the pecans. Shake vigorously when ready to eat!
- 5 cups torn Boston or Romaine Lettuce
- 3 medium kiwi, peeled and sliced
- ¼ cups chopped pecans
- 2 tbsp vanilla yogurt (I prefer to use Greek yogurt but you can use whatever you have)
- 2 tbsp lemon juice
- 1 tbsp honey
- Combine lettuce, kiwi and pecans in a large bowl.
- In a separate bowl, combine the yogurt, lemon juice and honey and whisk until blended.
- Pour the yogurt mix over the lettuce mix and toss until covered.
- Serve immediately.
Put the yogurt mix into the jar first. Layer with kiwis, lettuce and then the nuts. Shake the jar with the lid on until the yogurt mix is covering the lettuce.