21 Jul Sweet potato (Kumara)

Sweet potato

also known as kumara or yams, sweet potato is a root vegetable which is long and tapered and they can be either orange or purple in colour.

Containing lots of vitamin A and a good source of vitamin C and B6. Vitamin D is also ingested when eating sweet potato which is good for the immune system as well as iron for blood support.
So easy to prepare and versatile, just peel outer layer of skin and bake, roast, steam them in a similar fashion to pumpkin or potato. Have them in casseroles, on their own, in salads and as a mash.
Easy to get this time year and well-priced. Or grow your own, as with potatoes but out the ‘eyes’ and dry out a little on the window sill for a couple of days and then plant.

Recipe Thai Pumpkin, Sweet potato & Broccoli Curry

Ingredients
• Cooking oil spray
• 1 onion, chopped
• 1 tsp grated fresh ginger
• 1/4 teaspoon curry powder
• 300 g sweet potato; peeled and cut in cubes
• 300 g pumpkin peeled and cut in cubes
• 400 ml can light coconut milk
• 1/2 cup vegetable stock
• 300 g broccoli florets
• 400 g can Cannellini; rinsed and drained
• 1/4 cup chopped coriander
• Steamed rice; to serve
Preparation
1. Lightly spray a large saucepan with oil, then place over moderate heat.
2. Cook onion, stirring, for 3 minutes, until soft.
3. Add ginger and curry powder, stir for 1 minute, until fragrant.
4. Add sweet potato, pumpkin, coconut milk and stock. Bring to the boil.
5. Reduce heat and simmer for 20 minutes.
6. Add broccoli. Simmer for 5 minutes more, until broccoli is tender.
7. Stir in beans and coriander, then heat through.
8. Serve with rice of your choice, and garnish with some more coriander.