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
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
- Preheat the oven to 200°C. Wrap the kumara in tinfoil and bake for 30 minutes of until soft. Leave to cool.
- 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.
- Add the rest of the ingredients and mix until combined.
- Pour the brownie mixture into brownie tin lined with baking paper.
- 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
- 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.
- 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.