There’s a new kiwi in town. Extra sweet (still a little sour), and yellow on the inside its flavor mimics a cross between a strawberry and a mango. So cool right? The Zespri Sungold Kiwi is throwing all preconceived notions about the fruit completely out the window. Find out all the amazing health benefits you didn’t know about kiwi’s, as well as this DELISH smoothie bowl recipe in today’s post.

Smoothie bowls are great for mornings when I’m extra hungry; there’s something about the addition of the extra toppings of fruit, nuts, and seeds that I find especially satiating.

I’m always looking for new ways to add nutrient dense foods into my diet.  Truth be told I have a bad habit of getting so wrapped up in my work as a blogger (which I love) that I can totally accidentally skip meals.

Skipping meals is a really bad habit, and not one I would recommend. Not only is it bad for my mood, but it’s also extremely bad for my metabolism. If you want to slow your metabolism to a screeching halt then go ahead skip a meal or two. Although I definitely don’t do it on purpose (I mean I love food) when I do finally get the signal I need to eat (loud and clear) I need to make sure I’m fueling my body with the best food possible, and not just crackers or chips or WHATEVER is lying around the house.

Arguably some days are better than others,  but I always feel good about my day when I start it off on the right foot with either a fruit and veggie filled smoothie or a smoothie bowl.

Some great health benefits of eating kiwis include:

High in vitamin C (helps combat fatigue), Good for digestion (two kiwis have the same fibre content as a bowl of bran flakes), Low in calories (holla), high in antioxidants, low glycemic index (meaning it burns up slower thus keeping you fuller longer), and an excellent source of folate (important for growth and during pregnancy).

Studies have even been proven that eating kiwis can improve your mood.

Additionally what I love about the Zespri Sungold Kiwis (available locally at the Atlantic Superstore as well as Pete’s Frootique) is that they’re super easy to cut & scoop on the go! I have a habit of eating them with a spoon, and usually, I either get it all over me, or I can’t get the spoon through it at all luckily these were super easy and fuss free. I was also happy that they are still slightly sour in flavor (it’s kinda what I love about kiwi’s in general), so although the Sungold kiwi’s are a completely different flavor they still nod to what I’m used to from the green variety.

Thhhhhhheoretically, you could simply toss the kiwis into or on top of your favorite smoothie recipe, and call it a day. These kiwis are so super yummy they could seamlessly go into or on top of any smoothie recipe. As for the smoothie bowl recipe, I tend to make my smoothie bowls a little thicker than the ones I drink, as it helps to prevent everything from sinking to the bottom (in case you’re wondering, yes I learned from experience), as well I do feel more full. But here’s the recipe I made, and I gotta say it was pret-ty delicious, so I think you should try it too.




Serves 2


4 Zespri®SunGold Kiwifruit, peeled and chopped

1/4 cup of Milk, of choice (almond, cashew, coconut, or cows etc) and more as needed to blend

1 small container (100g) of plain 2% greek yogurt (optional for protein and probiotic boost)

1 cup (or handful really) of mixed frozen berries

1 cup (or handful) of frozen mango

pinch of cinnamon

1 TSP of vanilla extract (optional)

Unsweetened shredded coconut

Raw, hulled pumpkin seeds

Chia seeds


Starting with the milk, combine in a blender the milk, yogurt, and fruit until blended smooth.  I used 3 of the kiwi’s in the recipe and left one out for the toppings. I sliced them in coins and then cut them in half to create my pretty smoothie bowl design because hey we eat with our eyes too you know.

TROUBLESHOOT: Add more frozen fruit if it’s not thick enough, and add more milk to thin. This delicate science will likely depend on the kind of blender you have, if yours is anything like mine you might need more milk lol because it can kind of get lodged in there. Sometimes I also run the mango under cold water to thaw them out slightly beforehand.

Once  combined, pour into a bowl, and top with coconut, chia seeds, pumpkin seeds and the kiwis.

Eat immediately.

Recipe notes: If you only have fresh fruit on hand (no worries) just add ice cubes to create a thicker smoothie. As well additional toppings could also include: walnuts, granola, berries, or any other kinds of nuts, seeds, or dried fruit you have around.

Hope you found today’s post informative! I certainly enjoyed learning about and experimenting with this fruit! If you’re looking for more fun kiwi recipes be sure to check them out on













*Disclaimer: This post was sponsored by Zespri, however, all opinions expressed are my own. Thank you for supporting my sponsors and allowing me to keep bringing you great content.


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