Health benefits of Kiwi fruit

• Kiwifruit is moderately good in calories, comparable to that of grapes. It has several health giving anti-oxidants, minerals, vitamins and fiber.
• It is good source of soluble dietary fiber.The fiber content helps to protect the colon mucousa by decreasing exposure time to toxins as well as binding to cancer-causing chemicals in the colon.
• The fruit is an excellent source of antioxidant vitamin-C; Consumption of foods rich in vitamin-C helps the body develop resistance against infectious agents and scavenge harmful free radicals.
• Kiwi fruit contains very good levels of vitamin-A, vitamin-E, vitamin-K and flavonoid anti-oxidants such as beta-carotene, lutein and xanthin. Vitamin K has a potential role in the bone mass buiding by promoting osteotrophic activity in the
• Kiwi-fruit seeds are an excellent source of omega-3 fatty acids. Research studies show that consumption of foods rich in omega-3 fatty acids may reduce the risk of coronary heart disease, stroke, and help prevent the development of ADHD, autism, and other developmental disorders in children.
• Fresh kiwi fruit is a very rich source of heart-healthy electrolyte "potassium." Potassium is an important component of cell and body fluids that help regulate heart rate and blood pressure by countering malefic effects of sodium.
• It also contains good amounts of minerals like manganese, iron and magnesium. Manganese is used in the body as a co-factor for the powerful antioxidant enzyme, superoxide dismutase. Magnesium is an important bone-strengthening mineral like calcium.

• 2 ltr Milk
• 2 tbsp lemon juice
• ½ cup powdered sugar
• Pinch of cardamom powder
• 2 ripe Kiwi fruit
• 12 to 15 muffins mould

• Pistachios and Kiwi pulp

• ·     Peel the skin of the Kiwi fruit and grind it along with ¼ cup sugar. Transfer this mixture to a heavy bottomed nonstick pan and cook on slow flame. Once it starts to dry up, add chopped Pistachios and a tbsp of chena to it. So that everything binds well. Take from heat and let it cool.

• ·         Bring milk to a boil on medium heat. When it comes to a boil, reduce the flame and add the lemon juice gradually. Within 1 to 2 minutes you will start observing the whey separating from the milk.

• ·         Transfer to a cheese cloth and squeeze out gently to release the water. Hang it for maximum 30 minutes. Make sure to check that it does not become too dry.

• ·         Transfer this chena to your kitchen platform, Check that it should be moist or the Sandesh will be crumbly.

• ·         Knead with the back of your palm for 4 to 5 minutes or till it becomes soft.

• ·         Add sugar and cardamom powder. Knead again for 3 to 4 minutes and transfer the prepared mixture to a heavy bottomed non stick pan.

• ·         Cook it over low flame till it becomes a little dry but still have certain moistness to it. Turn off the heat and let it cool for some time.

• ·         When it is still hot, start kneading it till it becomes soft.

• ·         Divide mixture into 12 to 15 equal portions and make round balls out of it.

• ·         Take 6 to 7  balls and make a well in the middle and put the Kiwi filling in the middle and place some pistachios on it .

• ·         Put each one of them in the muffin cups and garnish with sliced pistachios.
• ·     For the rest and place the pistachios on top of it and slightly press with your thumb.

• ·         Chill it on Refrigerator for some time before serving.