Food experts around the world agree kumara is jam-packed with health benefits.
A study in the United States showed that the nutritional value of kumara with its fibre, complex carbohydrates, protein, Vitamins A, C & E, iron & potassium achieved a score of 184 – outstripping its nearest rival by a full 100 points!
Also known as sweet potato, are naturally gluten-free
Store in a warm place - not the fridge.
Can be boiled, steamed, mashed, in soups, stir frys, on barbeques, or in pies or quiches.
Kumaras are versatile, can be baked or stuffed as you would potatoes.
Kumara skin has a special sort of fibre which has a protective role against cancer, so leave the skins on when possible.
The most nutrient-rich part of the kumara is the skin.
Kumara is a good-health heavyweight packed with anti-oxidants, vitamin E & beta carotene - all of them champions in the fight against cancer. Its high fibre assists cleansing & controlling food intake by helping you feel full. Its low Glycemic Index (GI) enables you to enjoy sustained energy levels.
Kumara is the 7th most popular vegetable in New Zealand.
Remove when cooked, wrap in foil & allow to rest for at least 5 minutes.
Delicious if drizzled with orange juice.
Heat oil & cook until golden.
Drain on paper towel.
Sprinkle with brown sugar, salt or nutmeg.
Brush each side lightly with olive oil.
Season with salt & pepper if desired.
Place the slices on a baking sheet & bake in a preheated oven for 15 minutes.
Turn the 'chips' until both sides are lightly toasted.
Drain, peel & mash.
Saute for 5 minutes or until brown & tender.
Remove from hot oil & drain on paper towels.
Long life is extended because kumara has a perfectly natural ability to heal itself if damaged, for example being skinned, cut or bruised during the harvesting process.
The huge health supporting values of the kumara together with its naturally very long life means that it has to be the single best vegetable for any family.
It is a vegetable with substance.
For a twist on shepherd’s or cottage pie, replace the traditional mashed potato topping with mashed kumara.
For extra flavouring add crushed citrus rind, herbs, or finely chopped ginger.
Kumara adds sweetness & bulk to soups & curries, & works especially well with Thai & Indian flavours.
Make a creamy soup in a flash by cooking a chopped onion in a pot with a little olive oil.
Add chopped kumara, carrot & ginger.
Add enough chicken or vegetable stock to cover the vegetables. Bring to the boil, reduce heat & simmer until cooked.
Puree with a stick blender.
Serve with a dollop of Greek yoghurt.
Kumaras love warm & spicy flavours... flavour with allspice, nutmeg, cloves, cinnamon, garlic, ginger, red pepper flakes, paprika, thyme & sage.
Kumara and Pumpkin Bake Recipe
Serving size: 1 medium kumara 135g