Monthly Archives: June 2014

Zespri SunGold Kiwifruit in Healthy Shrimp and Kiwi Rolls

Zespri SunGold Kiwifruti and Healthy Shrimp and Kiwi RollsComing back from an event I feel excited knowing I can pass some healthy goodness to my family and readers, plus share recipes, like these easy and delicious Shrimp and Kiwi Rolls. Although more familiar with Zespri Green and Gold, Zespri have launched a sweet new variety of kiwifruit called Zespri SunGold into the Middle East markets.

These kiwifruit are available in Bahrain, just keep an eye out for the Zespri SunGold sticker. At the Zespri event, held at Top Chef Cooking Studio, a nutritionist gave us a talk on the nutritional benefits of the SunGold kiwifruit and afterwards Chef Paul Frangie demonstrated some of his delicious recipes.

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  • The new larger variety of kiwifruit is exceptionally rich in vitamin C (has more than their green cousin), containing more than oranges. Vitamin C is known for boosting the bodies immune system, reducing tiredness and aiding collagen formation, essential for healthy skin, teeth and bones.
  • Contains vitamin E and minerals like folate and potassium.
  • High in fibre which is important for keeping the digestive system healthy and has an enzyme actinidin, aiding digestion of proteins found in meat, milk, yoghurt and legumes. You can also find more information by visiting the Zespri website.

Impressed by that fact that you can get most or all of your vitamin C intake (depending on your requirements) by eating Zespri SunGold kiwifruit every day. It’s such a nutrient-dense fruit super fruit, perfect for eating as a snack and tastes very refreshing… try a Zespri SunGold and taste the difference yourself. The SunGold kiwifruit is deliciously sweet, very juicy and when eating noted subtle taste of strawberries. With it’s smooth skin (no fuzz) and delicate golden flesh you can eat it whole… actually eating the skin doesn’t feel weird at all.

Zespri 2Zespri 3Incorporating Zespri SunGold into recipes is another way of enjoying your daily intake of kiwifruit and we enjoyed Chef Paul Frangie’s tasty Veggie burgers with Kiwi Salsa, Kiwi Jam, Kiwi Cheese Cake  (served in shooter glasses) and Shrimp and Kiwi Rolls, all made with a healthy twist. Love using my handy Spife, a food tool especially made for cutting and scooping out the flesh of kiwifruit… makes eating them so easy.

Hubby is training for two big events, Challenge Bahrain on December 6th and going for another Ironman in New Zealand, March of next year. With all this training ahead I think it fitting to incorporate lots of Zespri SunGold goodness into his diet (also ours) with some healthy recipes.

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A table laden with an array of ingredients for smoothies, we each blended our own concoction. I made a smoothie with kiwifruit, blueberries, raspberries and coconut milk… another easy way to enjoy some fruity goodness.

Loved the idea of adding kiwifruit to these Shrimp and Kiwi Rolls, these went down a treat at the event. When making them at home I poached the prawns instead of pan frying and seasoned the prawns (slicing in half lengthwise if large) when mixing with the lime zest and juice. Also, I squeezed a little extra lime juice over the avocado to stop them from discoloring. Rice paper rolls dry out easily,  keep the rolls covered with dampened kitchen paper when making. Although I have not tried these together yet, the Spicy Mango Chutney would be a delicious dipping sauce for your Shrimp and Kiwi rolls, if you liked something a little different.

Thank you Zespri and the organizers for inviting me to the Dubai Event and introducing me to the Zespri SunGold experience that will help contribute to the health of my family and readers.

Shrimp & Kiwi Rolls

Recipe and method by Paul Frangie


  •  500g Shrimp
  • Rice paper (10-12 sheets)
  • 1 Avocado
  • 2 Limes
  • 1 Red Onion
  • 3 Zespri SunGold Kiwis
  •  Bunch fresh coriander
  •  Salt & pepper

Here’s how:

1. Preheat a frying pan on medium high. Once hot; season the peeled and de-veined shrimp with salt and pepper and place in the pan to fry on each side (about 2-3mins in total). Once cooked; remove, keep aside on a plate and allow to cool slightly.

2. Thinly slice the kiwi, red onion and avocado, pick leaves off coriander, and keep aside separately.

3. Zest and juice two limes, keep aside.

4. Once the shrimps have cooled slightly. Add lime juice & zest to shrimp, mix and leave to marinate.

5. Fill large bowl with warm water, and dip one sheet of rice paper in the water and place on chopping board.

6. In the middle of the rice paper add a small amount of shrimp a slice of kiwi, avocado, tomato and red onion, top with some fresh coriander.

7. Fold in sides and roll over rice paper to form a roll, keep aside. Using a wet knife slice rolls on the diagonal. Repeat with the rest of the ingredients.

8. Serve & enjoy!

Tip for buying and storing: All Zespri Kiwifruit are sweeter when softer and are ripe when the fruit yields to gentle pressure. Do not buy overly soft kiwifruit that have wrinkly skin.
You can speed up ripening of firm kiwifruit by storing them at room temperature (away from sunlight) with apples and bananas. Or, slow down ripening by storing the kiwifruit in the fridge, away from all other fruits. With our hot weather I prefer to store my kiwifruit in the fridge.


Grilled Chicken with Asian Salad |Cooking on Video

Cooking in front of a video camera for the first time for MyBahrain.ME was really stepping out of my comfort zone, but pleased to say… I survived! The MyBahrain.ME team did a wonderful job putting this cooking video together which I would like to share with you.
The recipe Grilled Chicken with Asian Salad is quick and easy to prepare (also very delicious) and in this video I use some of my favorite kitchen tools… a ridged grill pan and julienne peeler. The listed ingredients for the recipe demonstrated are at the end of the video… enjoy.

You also might like to try the Miso Marinated Grilled Salmon, also cooked using a ridged grill pan or the julienne peeler to help make this spicy Thai Green Papaya Salad called Som Tam.

Dad’s Summer Salad

Dad's Summer Salad

Dad was a great man for the frying pan, he loved a good old fry up and made the tastiest Irish Potato Bread ever. He wasn’t a man for salads but during the summer months you would find him busy in the kitchen, putting together this simple yet tasty salad… which I call, Dad’s Summer Salad.Boston Lettuce-Tomato-Spring Onion-Egg

Ingredients are few and the salad is best made with the soft buttery leaves of Boston lettuce. One of my essential kitchen tools when making salads is a salad spinner, takes all the work out of drying washed lettuce leaves. Use the freshest eggs possible and if you manage to get eggs from happy hens, even better. There is no need to make a salad dressing, juice released from the chopped tomatoes is enough to lightly coat the salad ingredients when tossed together. Best to choose fully ripened tomatoes. It really is that simple and a perfect salad if you are watching the calories… although we never made it for that reason.

Summer Salad with Brown BreadServe Dad’s summer salad on top of thick slices of home-made wholemeal bread for a quick-lunch or use this salad as a filling for making salad sandwiches, using the freshest sliced white or brown bread. I often serve salad sandwiches along with some sweet treats for afternoon tea and they have always gone down a treat. This salad is fresh and light and made from memories of warm summer days, produce from the garden or farmers markets, eggs from happy hens and of course Dad’s recipe… can only taste the best.

Dad’s Summer Salad


  • I Boston lettuce head, torn or cut into bite sized pieces (weighing about 160g)
  • 2 large ripe tomatoes, roughly chopped
  • 1 or 2 spring onions (white and green part), finely sliced
  • 3 hard-boiled eggs, shelled and roughly chopped
  • fine sea salt and freshly ground black pepper, to season
  • slices of home-made wholemeal bread, to serve

How to make:

Add the lettuce, tomato and spring onion into a salad bowl, gently toss together. Next, add the eggs and a light seasoning of salt and black pepper. Again gently toss until just mixed. Over mixing will make the salad look very messy as the eggs will break down further. Serve at once with some wholemeal brown bread. Serves 4

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