Have you ever Googled “healthy kids food ideas” and been genuinely blown away by what appears? An adorable owl-shaped sandwich. A unicorn fruit platter. Caterpillars made from cherry tomatoes and vegan egg whites.
Getting kids to eat healthy foods can be one of the biggest challenges for any parent. Google tells us the main healthy food hack from experts is to make healthy food fun. Make it bright and visually appealing. Cut it into a mini-size. Give it a silly name.
Which is all awesome advice. And we one hundred percent want to be that parent whose kid is happily munches on a cherry tomato caterpillar and unicorn salad. But…time. As in, sometimes it’s thin on the ground. Or maybe there is time, but we’d rather be spending it out of the kitchen.
If you’re that parent, now’s the moment to get excited.
The healthy food hack you (and your kids) are going to love
Introducing the Kiwano. A funky fruit with a bright, quirky orange skin that will get the kids talking. Dinosaur eggs, alien fruit – get creative, this is your in. If your kid is a superhero fan, it might not hurt to casually mention they we’re seen being picked by Thanos in the Avengers: Endgame movie.
But the best is yet to come. Now you’ve got them hooked, it’s time for the big reveal. Slice open a Kiwano and you’ll discover a bright green pulp. This has a refreshingly cool jelly-like texture. Just slice your Kiwano in half and scoop the pulp into a small glass or pot. Voila, the world’s healthiest jelly. All the colour and slurping fun – and none of the artificial colours, flavours or sugar high.
The flavour of the pulp/jelly is a subtle mix of banana, passionfruit and lime (though people sometimes say they can taste kiwi or even green grapes).
Health Benefits of Kiwano (aka the world’s healthiest jelly)
Kiwano “jelly” is great for growing kids. It’s a source of magnesium and potassium – vital minerals that aid children’s growth and development. Plus a source of dietary fibre to keep bowel movements regular and healthy. Kiwano is also very low in the naturally occurring sugars found in all fruits. It has just 3.8gm of natural sugars per 100gm. To compare, a banana has 12.2gm and an apple 10.4gm. And with around 88% water, it also helps to quench a thirst.
4 more healthy food hacks your kids will go bananas for
These healthy Kiwano snacks can be whipped up with minimum fuss. Kiwano is bright and funky looking, which means all some of these ideas require is just some cute glassware. Kiwano skin is also very durable – which makes it great for using as a fun bowl or cup once the pulp has been scooped out.
Safety note: The horns can be a little spiky. For young children, it might be best to slice off the horns before they use it as a cup/bowl. And yes, you can eat the skin! However, it doesn’t have the same refreshing flavour of the pulp.
For a quick demonstration of how to prep a Kiwano and quickly remove the pulp, check out our 30 second video.
1. Spooky Kiwano
This Spooky Kiwano by food blogger La Fuji Mama is pretty darn adorable! And what it has over other cute creatures found on Pinterest is the minimum prep that’s required. Here’s how to do it: Slice your Kiwano in half. Squeeze the pulp from the first half onto a plate. Take the other half and carve two eyes and a smile with a paring knife. Place flat side down on the plate. Nailed it.
2. Kiwano Fruit Cups
There’s novelty tableware…then there’s 100% natural novelty tableware. A scooped out Kiwano skin makes a great bowl. Simply cut a Kiwano lengthways and scoop out the pulp. You’ll be left with two empty Kiwano halves. Mix the Kiwano pulp with sliced banana, berries, apple, chopped kiwi (or any combination of fruit) and load back into the Kiwano “bowls”. This gorgeous image is by @mamucamerone.
3. Kiwano Yogurt Pot
At Enzed Exotics this is one of our favourite ways to enjoy Kiwano. Layer vanilla yogurt, Kiwano and crunchy granola into a small glass or jar. Add a swirl of honey on top. Parents – make one for yourselves or get ready for serious food envy. This gorgeous pot was created for Enzed Exotics by @crazy_cucumber_blog.
4. Kiwano ice blocks
Ice block recipes don’t come much easier than this! Scoop out the pulp from 2 Kiwano into a bowl. Pour half the pulp into ice block moulds. Mix the other half of the pulp with either ½ cup of coconut milk or ½ cup of Greek yogurt. Pour into moulds. Freeze.
Time to get hacking…
We’d really love to find out how your kids enjoyed these snack ideas. Feel free to message us or share your creations with the tag #thehealthyjelly
And if you’re after some parent-friendly eating inspiration, check out our recipe page for a range of Kiwano-based drinks, cocktails, appetisers, sauces, salsas and more.
