Ingredients · Fruit

Kiwi

One kiwi delivers roughly 60mg of vitamin C, most of a day's worth, plus actinidin, an enzyme that helps break protein down.

Nutrition per portion

Keep it well: Ripe kiwis keep in the fridge for a week; firm ones ripen in a few days next to the bananas.

Reach for it when the week brings:

Put it to work

A green smoothie that skips the juice: kale, kiwi, yogurt and fortified milk with a spoon of almond butter.

5 min 17g protein

The study snack: two kiwis over yogurt with pumpkin seeds and a little honey.

5 min 12g protein

Green overnight oats: matcha whisked into the milk, kiwi and pumpkin seeds on top.

5 min 18g protein