Kiwi Kreme Protein Shake

  • Yield:1 serving
  • Difficulty:Easy
  • Time:15 minutes

Kiwi fruits have never really tempted me. I’d always see them in the store, laying there all green and hairy… almost like little alien potatoes! In fact, they never really struck me as something that registered as even remotely edible.

One day recently I was in a supermarket and heard a little voice in the back of my mind whisper, “Hey! Down here…Buy us…we’re just two for a dollar…what do you have to lose?”

Of course, I left with the kiwis, only to let them sit on my counter for about a week. I stared at them often while wondering what to do with them.

Finally, I peeled off all the fuzzy stuff (which I later found out you shouldn’t do because that’s part of their fiber content that helps detoxify your intestines), and I tasted one.

The result was: “OH MY GOD, WHERE HAVE YOU BEEN ALL MY LIFE?!” Green, juicy, and melon-like, they were so divinely sweet and delicious I could’ve just died!

Many fruits are best when they aren’t refrigerated, and the kiwifruit is no exception. You’d never guess they have five times the amount of vitamin C as an orange, right? Plus, kiwi is a lower glycemic index fruit—coming in at 47, only slightly higher than strawberries (40), which means they’re okay for diabetics since they won’t spike the blood sugar. Even if you aren’t diabetic, there are some things you may notice after eating high glycemic fruits. About a half hour after eating it, you may feel more hungry than usual—even hungrier than if you ate nothing at all. That, my friends, is a sugar spike.

This is because high-GI foods cause a rapid increase in blood sugar, a quick insulin response and a faster return to feeling hungry. However, a low GI food will do so at a slower pace, which is useful for appetite control. Higher GI/faster carbs do have a place in most diets (barring medical reasons such as diabetes). I prefer to eat a medium-to-high GI index fruit right after a rigorous workout (leg day!) for a faster refueling. But, low GI/slow carbs, like kiwi fruits, are good for any other time of the day.

More good news about Kiwi is that in the year 2016, these amazing fruits came in on the Environmental Working Group’s Clean 15 List. They are in the top 15 safest conventionally farmed fruits regarding pesticide contamination. Even then, try to buy organic and non-GMO when you can…and wash your fruit anyway!

Adding kiwi fruit to a protein shake sounded like a no-brainer when I also found out they contain a compound called actinidain that helps digest protein. This is perfect as long as you don’t let your protein shake sit around too long. So plan to drink it within an hour after you make it.


1 scoop of EFX Sports Vanilla Pure Whey
1-2 kiwifruits (if you use 2 kiwis, add 42 calories, 10g carbs, and 2.1g fiber)
½ cup of plain nonfat Greek yogurt
5 or 6 ice cubes
Water: enough to cover the mixer blades after you put the yogurt and ice in
1 packet of stevia or 3 packets of monk fruit (optional)
1 tsp of chia seeds
1 tsp unsweetened coconut flakes (optional, add 33 calories)


The hairy stuff, skin, and seeds are edible and good for you. So, simply slice up the fruit, and drop it in the blender. Add your yogurt, sweetener, EFX Sports protein powder, ice, water and then blend until smooth.

You may find this protein shake has a slight “fizz” to it (this happened to mine even though I peeled my kiwi fruit). It could be the actinidain in the kiwifruit reacting with the protein. I can’t explain this phenomenon, but it was kind of cool! Sprinkle Chia seeds on top, then enjoy!


Calories: 268
Protein: 37.8 g
Fat: 3.4 g
Carbs: 22 g
Fiber: 3.1 g