The exotic spiky Kiwano melon makes a healthy bright smoothie that is a perfect base for a refreshing, hydrating smoothie with cucumber, green grapes and lime for more flavor.
This fresh kiwano smoothie is a fresh tart drink based on the exotic kiwano fruit. Teamed here with kale, cucumber and Chia seeds, the resulting drink is a hydrating powerhouse. And it definitely deserves a place at the table of other exotic smoothie such as my dragon fruit smoothie, pitaya bowl, and my green smoothie. Or you might want to learn about another tropical fruit. Check out my how to cut dragon fruit tutorial.
You'll Love Kiwano Melons
What are kiwanos? Kiwano melons (Cucumis metuliferus) are also called horned melon or jelly melon. You can probably find one in your grocer's exotic fruit area, next to dragon fruit, and generally in the winter months, or when it is summer in New Zealand, which is where it is currently cultivated. It's native to Africa's Kalahari dessert. References of it have been found in writings and drawings reaching back for 3000 years.
What it looks like. You'll notice it because like dragon fruit, it's futuristic looking, and like dragon fruit, it often appears in sci fi television and movies Star Trek, Terra Nova, and Guardian's of the Galaxy. The succulent has a non-edible hard spiky outer shell and an edible green gel-like interior. It looks like a round orange spiky cactus.
How to eat it. To eat it, scoop out the gel-like interior and discard the shell. You can eat the gel and soft seeds, kind of like a cucmber in texture. Eat it straight or add to a recipe, such as this smoothie. The gel tastes like blended kiwi and green grapes with a sweet green aftertaste.
Nutrition. Nutritionally, a single kiwano contributes a fair variety of essential nutrients, including vitamin C, A, B6, and magnesium and iron. It is high in disease-fighting antioxidants, controls blood sugar with a low glycemic index, and promotes red blood cell production. It is also fairly high in protein for a fruit, according to Healthline. But most importantly its gel-like consistency makes it a powerful hydrator.
- baby kale
- cucumber, peeled
- frozen green grapes
- Kiwano seeds (two melons, scooped)
- lime juice
Steps to Make
1. Choose a kiwano that is firm, bright orange and not squishy. Rinse it off, slice in half and spoon the interior gel and seeds into the blender.
2. Add the chopped peeled cucumber, peeled to avoid bitter flavor of skin, frozen green grapes, milk, and lime juice.
3. Blend the ingredients until smooth.
4. Drink as is with a straw, or layer on a cup of yogurt and spoon it.
5. Top with crushed salty pistachios to offset the sweet flavor.
1.Don't refrigerate a kiwano melon once you buy it or it will lose its flavor.
2.If you want a less-sweet smoothie, buy a kiwano with more of a green tinge - the riper they are, the more orange they are and the more sweet.
Variations & Substitutions
Make a Strawberry Kiwano smoothie. Swap the green grapes for strawberries for a less-sweet smoothie with a lovely pink color.
Make a Citrus Kiwano smoothie. Swap the green grapes for 1 blood orange, peeled, for a citrus smoothie that hydrates and boosts your vitamin C.
Can you eat kiwano melon raw?
Kiwano melon should be eaten raw, much like you'd eat a cucumber raw. Cut it open and scoop out the inner flesh and eat straight or in a smoothie.
Is kiwano melon poisonous to humans?
Kiwano is not toxic, in fact the opposite is true. They are nutritious and hydrating. w
Are you supposed to eat kiwano seeds?
Yes you can eat the soft seeds found in the Kiwano gel, they are like the seeds you find in a cucumber. And the seeds are very hydrating.
Other Healthy Smoothies
Six 2-Ingredient Smoothie Recipes
Chocolate Peanut Butter Smoothie
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How to Eat Kiwano (Smoothie Recipe)
- ½ cup baby kale
- ½ cup cucumber, peeled
- ½ cup frozen green grapes
- ½ cup dairy-free milk
- 1 cup Kiwano interior gel (two melons, scooped)
- ¼ cup lime juice
- 1 teaspoon chia seeds optional
- Choose a kiwano that is firm, bright orange and not squishy. Rinse it off, slice in half and spoon the interior gel and seeds into the blender.
- Freeze your green grapes to help create a frosty texture to your smoothie. Adding ice is not recommended as it will water down your smoothie.
- Add the chopped peeled cucumber, peeled to avoid bitter flavor of skin, frozen green grapes, milk, and lime juice.
- Blend the ingredients until smooth.½ cup baby kale, ½ cup cucumber, peeled, ½ cup frozen green grapes, ½ cup dairy-free milk, 1 cup Kiwano interior gel, ¼ cup lime juice, 1 teaspoon chia seeds
- Drink as is with a straw, or layer on a cup of yogurt and spoon it.
- Top with crushed salty pistachios to offset the sweet flavor.
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