Vitamin C Packed Strawberry Kiwi Smoothie

By: Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist

Think you know all about vitamin C? Here’s a fun quiz: Which of the following has the most of this important antioxidant per serving: Orange, Grapefruit, Kiwi, Spinach?

Hmm, could it be the usual suspect orange? Nope! Per serving, the kiwi has twice the amount of vitamin C of an orange!  Keep in mind a serving of kiwi is about 2 kiwis or just over 3/4 cup of the sliced fruit. Include this super star in your fruit salads, mixed into fresh juice or for a snack all by itself.

To choose a ripe kiwi each time, feel for one that has a medium softness. If it’s too hard it’s under ripe and too soft is overripe.

Now the real challenge is how to get into the good stuff behind the furry exterior of the kiwi without making a big sticky mess. Here’s my favorite technique: cut off the ends of the kiwi, then slice in half. Place each half cut side down onto a plate. Hold onto the skin with one hand and scoop out the flesh using a spoon in the other hand. Think you got it down? Now add it to your blender!

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  •  1 1/2 cups (375 ml/12 oz) coconut water
2 kiwi (kiwifruit)
  • 1 1/2 cups (225 g)  frozen strawberries
1/2 frozen banana
1/4 avocado
1 tbsp fresh lime juice
1 tbsp maple syrup (optional for added sweetness)


  1. Wash all produce well.
  2. Peel kiwi and remove stem from strawberries.
  3. Add all ingredients to blender and blender on high for
    45 – 60 seconds until smooth.
  • Nutrition per serving:
  • Calories360
  • Fat10 g
  • Saturated Fat2 g
  • Cholesterol0 mg
  • Sodium390 mg
  • Carbohydrates69 g
  • Fiber18 g
  • Sugars40 g
  • Protein 7 g

Yields and nutritional information are estimated and will vary depending on produce size and equipment used.

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Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist

Stacy is a Board Certified Specialist in Oncology Nutrition and an Integrative Nutritionist. She consults for various companies, focusing on health, wellness and innovative strategies to help increase individual’s fruit and vegetable intake. Stacy is an American College of Sports Medicine Certified Health Fitness Specialist; she holds a BS degree in Dietetics from Indiana University, completed her dietetic internship at Massachusetts General Hospital, and earned a Masters in Public Health from the University of North Carolina at Chapel Hill. She is a Senior Clinical Nutritionist at the Dana Farber Cancer Institute/Brigham & Women’s Hospital, Harvard Medical School teaching affiliates, in Boston, MA, with more than 20 years of experience. Stacy created and now serves as project manager and lead writer for nutrition services content on the Dana Farber website and the affiliated, nationally recognized nutrition app. Stacy is regularly featured on TV, radio, print and social media on behalf of Dana Farber and other organizations. Together with her husband, Dr. Russell Kennedy PsyD, they have a private practice, Wellness Guides, LLC. Stacy is an adjunct professor in Wellness and Health Coaching at William James College, currently teaching a graduate course in Health Coaching. Stacy is featured in the award winning documentary films, “Fat, Sick & Nearly Dead” and “Fat, Sick & Nearly Dead 2,” and serves on the Reboot with Joe Medical Advisory Board. Stacy lives in Wellesley with her husband, two sons and three dogs. She enjoys cooking, yoga, hiking and spending time with friends and family. Stacy is also one of the nutritionists who runs our Guided Reboot programs.

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