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Try the exciting new recipe from Day 1 of our upcoming 7-Day Meal Plan.

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10-Minute Kiwi Mandala
Add a bit of sweet to your Healthiest Way of Eating with this mosaic of kiwifruit and strawberries. Most people don't realize that a kiwifruit has more vitamin C than an orange!
10-Minute Kiwi Mandala Prep and Cook Time: 10 minutes

Ingredients:
  • 8-oz low-fat vanilla or soy yogurt
  • 3 TBS fresh orange juice
  • 1 TBS cream honey*
  • 1/2 tsp grated orange rind**
  • 1/4 tsp grated lemon rind**
  • 1 kiwifruit
  • 4 strawberries
  • Optional: 2 TBS chopped walnuts or pecans, orange zest for topping

Directions:

  1. In a small bowl, whisk the yogurt, orange juice, honey and grated orange and lemon rind, making sure the honey is completed blended into the yogurt.
  2. Place in 2 shallow soup dishes.
  3. Peel the kiwifruit and slice into 1/8" rounds.
  4. Take the stems off of the strawberries and cut them lengthwise into 4 pieces.
  5. Arrange the fruit in a beautiful pattern on top of the yogurt mixture and sprinkle with some grated orange rind and nuts if desired.
  6. Refrigerate for 1/2 hour so that the yogurt is well chilled.

Enjoy immediately!

*Cream honey is whipped honey found in most health food stores.

**Use an organic orange and lemon, if possible, to avoid wax coating.

Serves 2

Nutritional Profile

10-minute Kiwi Mandala
1.00 serving
(201.49 grams)
Calories: 167

NutrientDRI/DV




 calcium21%




Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which 10-Minute Kiwi Mandala is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

10-minute Kiwi Mandala
1.00 serving
201.49 grams
Calories: 167

NutrientAmountDRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
vitamin C57.99 mg778.3excellent
vitamin B120.60 mcg252.7good
phosphorus174.38 mg252.7good
calcium213.35 mg212.3good
vitamin B20.25 mg192.1good
vitamin K15.86 mcg181.9good
pantothenic acid0.76 mg151.6good
World's Healthiest
Foods Rating
Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for 10-Minute Kiwi Mandala

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