5 healthy treats for birthday parties at home

5 healthy treats for birthday parties at home

  • Zespri SunGold kiwifruit
  • Vitamin C
  • Zespri Green kiwifruit

For those of us with a sweet tooth, no birthday party is ever complete without a selection of delicious desserts. But for those of us who are concerned about our health (or worried about sugar-high kids!), it’s also important to consider the nutrition profile of the foods we prepare. Below you’ll find five ‘party mood’ recipes that are packed full of vitamins and minerals to help your family enjoy a happy and healthier time at home.

Zespri SunGold kiwifruit, star fruit and raspberry tart

Too much over indulgence can play havoc with our tummies. So to ensure your family feels as comfortable as possible, make sure you prepare dishes with adequate fibre, a nutrient which is associated with a host of digestive health benefits2. Thanks to ingredients such as Zespri kiwifruit and whole grain flour, this birthday party food recipe is rich in fibre3-4, making it a nutritious and delicious dessert choice.

Little animals with Zespri kiwifruit and almonds

We dare you not get in the party mood after taking a bite of this cheeky little dessert! Better yet, prepare it with a younger family member – watching children magically create little animals out of food ingredients is bound to put a smile on everybody’s face. By choosing food recipes that are as fun to make as they are to prepare, cooking can become an enjoyable way to relax and stay calm around the hous

Custard slice with Zespri kiwifruit

Do you want to know another trick? Don’t let those blood sugar levels fluctuate too widely! After all, we’ve all seen what children (and adults) can be like when energy levels suddenly drop. To avoid the irritability associated with irregular eating patterns, it’s a good idea to choose ingredients which have a low GI (glycaemic index), since these foods are absorbed and digested more slowly by the body. With a glycaemic index of 38, Zespri SunGold kiwifruit are included in this category4-5, which is why this festive food recipe for custard slice makes our top five list.

Zespri SunGold kiwifruit pavlova

This bright layered dessert is a real crowd pleaser: it looks fresh and colourful, and it tastes even better. In fact, there is a reason that eye-catching desserts are a good birthday party food choice. Ever heard about ‘eating the rainbow’? It basically means making sure you include a variety of colourful fruits and vegetables in your diet, each of which contains certain minerals and vitamins that keep your body happy. Zespri SunGold kiwifruit is a particularly good choice, since it contains micronutrients such as vitamin C which can improve vitality levels3,6. Don’t blame us if you start dancing on the tables!

Zespri SunGold kiwifruit macaroons

If you’ve ever walked past a bakery with a tray of candy coloured macaroons on display, you’ll know what a heart-warming sight they are. Delicate and delicious, they’re the perfect birthday party food! With this recipe, made with Zespri SunGold kiwifruit, you can recreate all those wonderful feelings for your own family. Of course with the available technology these days, you can even share these feelings virtually! Friends and families in other parts of the world or the country will love to see your cooking creations and take part in the birthday party spirit.


  1. Sims IM, Monro JA. Fiber: Composition, structures, and functional properties. Adv Food Nutr Res. 2013;68:81-99.
  2. European Commission. EU register on nutrition and health claims (2012).
  3. New Zealand Ministry of Health. New Zealand FOODfiles 2014 Version 01. Available from: www.foodcomposition.co.nz/ (accessed 10 January 2017)
  4. Monro JA. Kiwifruit, carbohydrate availability, and the glycemic response. Adv Food Nutr Res. 2013;68:257-71.
  5. Boland M, Moughan PJ. Advances in food and nutrition research. Nutritional benefits of kiwifruit. Waltham, MA: Elsevier Inc; 2013. https://www.elsevier.com/books/nutritional-benefits-of-kiwifruit/boland/978-0-12-394294-4
  6. National Institutes of Health. Vitamin C. Available at: https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/