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Get More Out Of Your Produce - Kumara

Kumara is a source of dietary fiber and contains a significant amount of potassium. Kumara is a great source of carbohydrate so it makes for a great energy source. Kumara is a good source of vitamin A, vitamin C, vitamin B6 and manganese. Kumara is a highly versatile vegetable, both in its uses and varieties to pick from, so the possibilities of recipes are endless.

Below are a few ideas to get you started:

-Roast veg mixes

-Kumara and potato mash

-Add to curries

Sweet potato patties


· 165g (1 cup) roasted sweet potato

· 2 roast onion wedges, finely chopped

· 20g baby spinach, half finely chopped

· 20g feta, crumbled

· 1 tablespoon finely chopped parsley leaves

· 1 tablespoon plain flour

· 1 tablespoon olive oil

· 1/2 avocado

· 2 teaspoons fresh lemon juice

· Greek-style yoghurt, to serve


· Step 1

Use a fork or potato masher to mash the sweet potato in a bowl. Add the onion, chopped spinach, feta, parsley and flour. Stir to combine. Season.

· Step 2

Heat the oil in a frying pan over medium heat. Shape the mixture into 3 patties. Cook for 2-3 minutes each side or until golden and cooked through. Transfer to a plate lined with paper towel to drain.

· Step 3

Place the avocado and lemon juice in a bowl and use a fork to mash.

· Step 4

Arrange the sweet potato patties on a serving plate with the mashed avocado mixture, a dollop of yoghurt and remaining spinach. Season and serve.

Loaded sweet potato fries


· 750g sweet potato cut into chips

· 1 tbs taco seasoning

· 400g can black beans, rinsed, drained

· 1 1/2 cups (180g) coarsely grated tasty cheddar

· 350g mixed tomatoes, chopped

· 1/2 red onion, finely chopped

· 2 tbs coriander leaves

· 1 tbs lime juice

· 1 ripe avocado, stoned, peeled, sliced


· Step 1

Preheat oven to 220°C. Line a large baking tray with baking paper. Arrange the sweet potato chips in a single layer on the lined tray. Sprinkle with the taco seasoning. Bake for 15 mins. Turn the chips over. Bake for a further 10 mins or until crisp and cooked through.

· Step 2

Sprinkle black beans and cheddar evenly over the chips on the tray. Bake for 5 mins or until the cheddar melts.

· Step 3

Meanwhile, combine the tomato, onion, coriander and lime juice in a medium bowl.

· Step 4

Transfer the chip mixture to a serving bowl. Top with the tomato mixture and avocado. Season.

Sweet potato gnocchi with pesto


· 2 medium (about 350g each) gold sweet potatoes

· 2 cups (300g) plain flour

· 1 1/2 cups basil leaves

· 1/2 cup (80g) pine nuts, toasted

· 2/3 cup (160ml) olive oil


· Step 1

Preheat oven to 200°C. Place the sweet potatoes on a baking tray. Use a fork to prick the sweet potatoes all over.

· Step 2

Bake, turning occasionally, for 1 hour or until tender. Set aside on the tray for 30 mins to cool.

· Step 3

Line a baking tray with baking paper. Peel whole sweet potatoes and place the flesh in a large bowl. Use a potato masher or fork to mash until smooth. Add the flour. Season well with salt. Use your hands to mix until combined. Turn onto a lightly floured surface and knead until a smooth and slightly sticky dough forms. Divide into 4 even portions. Roll each portion into a 2cm-thick log. Use a small sharp knife to cut each log into 3cm lengths. Place on the lined tray.

· Step 4

Bring a large saucepan of water to the boil over high heat. Season well with salt. Add one-quarter of the gnocchi and cook for 3-4 mins or until the gnocchi rise to the surface of the pan. Use a slotted spoon to transfer to a heatproof bowl. Repeat in 3 batches with the remaining gnocchi.

· Step 5

Meanwhile, place basil and pine nuts in a small food processor. Process until finely chopped. With the motor running, add oil in a thin, steady stream. Season.

· Step 6

Add half the pesto to the gnocchi in the bowl with roasted sweet potato. Toss to combine. Divide among serving bowls. Drizzle with remaining pesto.

Recipes from taste.com.au

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