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    Home / Recipes / Smoothies

    How to Eat Kiwano (smoothie recipe)

    Jun 21, 2015 · Updated: Mar 15, 2023 by Dee Dine · Affliate links disclosure.

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    Jump to Recipe
    A slice kiwano melon next to a kiwano smoothie with limes in the background.

    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.
    Sunny Kiwano Kale Smoothie {exotic fruit, vegan}

    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.

    Jump to:
    • You'll Love Kiwano Melons
    • Smoothie Ingredients
    • Steps to Make
    • Recipe Tips
    • Variations & Substitutions
    • FAQS
    • Other Healthy Smoothies
    • 📖 Recipe

    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.

    Smoothie Ingredients

    • baby kale
    • cucumber, peeled
    • frozen green grapes
    • milk
    • 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.

    Recipe Tips

    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.

    Sunny Kiwano Kale Smoothie {exotic fruit, vegan}

    FAQS

    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

    Chocolate Smoothie
    Strawberry smoothie
    Six 2-Ingredient Smoothie Recipes
    Chocolate Peanut Butter Smoothie
    Smoothie Cubes

    Would you like to share this recipe on Pinterest? Perhaps use this image:

    A slice kiwano melon next to a kiwano smoothie with limes in the background.
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    📖 Recipe

    Sunny Kiwano Kale Smoothie {exotic fruit, vegan}

    How to Eat Kiwano (Smoothie Recipe)

    Created by Dee Dine
    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.
    5 from 1 vote
    Print Recipe Pin Recipe SaveSaved! Rate Recipe
    Prep Time 5 mins
    Cook Time 5 mins
    Total Time 10 mins
    Course Breakfast
    Cuisine American, International
    Servings 2
    Calories 80 kcal

    Ingredients
      

    • 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
    Prevent your screen from going dark

    Instructions
     

    • 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.

    Notes

    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.
    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.

    Nutrition

    Calories: 80kcalCarbohydrates: 14gProtein: 3gFat: 2gSaturated Fat: 0.2gPolyunsaturated Fat: 1gMonounsaturated Fat: 0.3gTrans Fat: 0.01gSodium: 41mgPotassium: 302mgFiber: 2gSugar: 8gVitamin A: 1970IUVitamin C: 31mgCalcium: 150mgIron: 1mg
    Keyword kiwano smoothie
    Tried this recipe?Let us know how it was!

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    About Green Smoothie Gourmet

    Welcome to Green Smoothie Gourmet where my recipes are predominantly healthy, using wholesome and nutrient-dense ingredients such as avocado and beans instead of heavy cream and butter, and apple sauce or pumpkin puree in lieu of eggs and oil, resulting in mostly guilt-free desserts, drinks and snacks free from unhealthy components.

    About Dee

    Chocolate and ginger enthusiast. Animal lover, especially dogs, cats and my pet cockatiel. I'm probably chopping chocolate in my Washington DC kitchen right now and making more plant-based desserts and snacks. Read about Dee → »

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    Dee Dine of Green Smoothie Gourmet

    I'm Dee! Welcome! I create easy, delicious healthy desserts that everyone will love - no eggs, no dairy, vegan, and gluten free. And I use my biochem background to balance the nutrition and create recipes that work. No matter their diet, your friends and family will love them.  About Dee →

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