Kids love kumara

Check out these yummy, kid-friendly kumara recipes from Nutritionist Chloe Moir.

Sweet fact: naturally sweet and high in fibre, kumara are high in vitamins C and E, and potassium.

Kumara and chocolate brownie


1 medium kumara (approx 1 cup mashed)

1/4 cup coconut oil

1/4 cup coconut milk or milk of your choice

2 eggs

1/4 cup honey or maple syrup

1/3 cup cocoa powder

1/2 cup ground almonds

2 tbsp coconut flour or regular flour

1/2 tsp baking soda

1 tsp lemon juice


  1. Preheat the oven to 200°C. Wrap the kumara in tinfoil and bake for 30 minutes of until soft. Leave to cool.
  2. Scoop the kumara flesh out and place in a blender or food processor. Blend together with the coconut oil, milk, eggs, honey or maple syrup.
  3. Add the rest of the ingredients and mix until combined.
  4. Pour the brownie mixture into brownie tin lined with baking paper.
  5. Bake for 20 minutes or until cooked in the middle.

Sweet fact: Just one cup of kumara contains over 50% of your vitamin C required intake for the day which a delicious way to boost immunity and wound healing. Perfect kai to keep the family healthy through the winter.

Sweet fact: As a natural source of insoluble fibre, kumara is great for feeding all the good bacteria in your gut, not to mention keeping everyone regular.

Apricot and Kumara mash


1 medium kumara

1/4 cup dried apricots


  1. Preheat the oven to 200°C. Prick each kumara with a fork, and then wrap it in tinfoil. Bake it in the oven for 40-50 minutes or until soft. Leave to cool.
  2. Scoop the kumara flesh out and place in a blender or food processor with the dried apricots. Blend until smooth. Serve in the kumara skin.

Sweet fact: Orange-fleshed kumara is especially high in cancer-fighting beta carotene, a precursor to vitamin A (and just one medium kumara will provide 100% of your required daily intake!).

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