Easy to Make Delicious Raw Kiwi Lime Bars


kiwii lime barsKiwi…not only is the name fun to say but this lovely petite, fuzzy, green beauty is a super-fruit, a real powerhouse of nutrients.

Over 400 varieties grow off of vines similar to the way grapes are grown.  Names like “Chinese gooseberry” and “sunny peach” were its original name tags but renamed “kiwi” by New Zealand natives who named it after their national bird.

Studies done at Rutgers University revealed that ounce for ounce kiwi is the most nutrient dense fruit.

Not only do Kiwi’s provide us with an array of unusual healthy promoting nutrients such as vitamin E, they are antioxidant super-stars. Packed with a rich bounty of vitamin C (just one serving of kiwi provides 230% of the RDA for vitamin C…more than the average orange), they have the power to neutralize damaging free radicals that would otherwise eventually lead to inflammation and disease.

Many of our body’s functions are dependent on vitamin C to operate effectively such as the immune system.  Because kiwis are rich in phytonutrients used to repair DNA, studies have shown they have the power to protect against diseases such as cancer.

Kiwi helps prevent constipation as well as cancer because it provides 16% of the RDA for fiber our bodies require (the skin contains the lion’s share of fiber). They are also rich in minerals such as calcium, copper, iron, magnesium, potassium, zinc, and chromium.

When choosing kiwis look for fruit that is free of bruising and wrinkles, slightly firm to the feel, plump and fragrant.

Place kiwis in a paper or plastic bag along with bananas and they will ripen quickly. Once ripened store them separately from other fruit in the refrigerator for up to 2 weeks.

This versatile fruit can be used and enjoyed in yogurt and salads blended into smoothies or enjoyed plain.

Try this Kiwi recipe…

Kiwi Lime Barskiwilimebars

1 cup dates

1 cup cashews

½ cup raw almonds

1 lime

2 Kiwi fruits; peeled

½ cup shredded coconut to sprinkle on top

Soak dates for at least 30 minutes and drain. Plain them in a food processor along with the nuts and the lime and process until roughly chopped. Add Kiwis and pulse until combined.

Press mixture into a glass baking dish and sprinkle coconut on top. Cut into bars and place in a warm oven (40-50 drees Celsius 100-110 degrees Fahrenheit) for an hour or longer if needed to firm and dry the bars.

You can get yourself another 99 healthy raw food recipes in my eBook that is instantly downloadable.  Just go to  “100 Healthy Snacks and Treats.” You’ll want to use time and time again to make yourself and your family healthy desserts, snacks and treats that will knock their socks off.