Kumara (also known as sweet potato) is one special superfood, packing a nutritional punch and easily used in a number of dishes! Here are 3 reasons we love this super veg:
1. Naturally Anti-Inflammatory
Chronic inflammation in your body (especially the gut) makes us eat more and absorb less nutrition from our food. Eating anti-inflammatory foods such as kumara, in place of inflammation causing foods such as wheat, can give you more energy while healing your body at the same time.
2. Complex Carbohyrdates
We shouldn't fear carbohydrates, though we want to ensure we receive the best kind - the complex, slow burning kind. Filled with fiber to naturally slow digestion, the energy from the kumara is gradually released into your body and cells. This helps to keep you feeling full for longer.
Kumara contains high amounts of Vitamin E, an antioxidant that helps protect our bodies from free radicals. Plus they are super high in Vitamin A (beta-carotene) to help keep our eyesight in the best shape.
They make the best snack on their own and are the perfect addition to so many dishes such as this recipe...
Roast Kumara, Chickpea And Feta Salad With Spiced Lemon Dressing (Recipe)
- 1 large kumara (sweet potato), diced into 1/2 inch (1cm) cubes
- 2 tbsp extra virgin olive oil
- sea salt and freshly ground black pepper
- 1 1/2 cups cooked chickpeas/400g tin, drained and rinsed well
- 1 cup packed flat-leaf parsley leaves, roughly chopped
- 1/2 small red onion, finely sliced
- 1/2 cup crumbled feta cheese
Spiced Lemon Dressing
- 1 tbsp fennel seeds
- 1 tbsp coriander seeds
- 1/2 tsp freshly ground black pepper
- 1 tbsp finely chopped fresh thyme
- 1 tsp honey
- 2 long Thai red chilies, de-seeded and finely chopped
- juice of 1 large lemon (approx 1/2 cup juice)
- 1/3 cup (80ml) extra virgin olive oil
- sea salt, to taste
Preheat oven to 200C/390F. Place diced kumara (sweet potato) on an oven tray, drizzle with olive oil, sprinkle with salt and black pepper and roast in the oven for 20-25 minutes, turning a few times during cooking until tender and golden. Remove from the oven and cool to room temperature.
To make the spiced lemon dressing, lightly toast fennel and coriander seeds in a dry pan over medium heat for about 1 minute, until fragrant. Transfer to a mortar and pestle/coffee grinder and grind to a fine powder. Tip into a medium bowl, add black pepper, thyme, honey, chili and lemon juice. Whisk to combine. Continue to whisk as you drizzle in the olive oil. Season to taste with sea salt.
To serve salad, combine roast kumara (sweet potato), chickpeas, parsley, red onion and feta in a large bowl. Drizzle over as much dressing as you like and serve. Store any leftover dressing in a screw-top jar in the fridge for up to 1 week.
About the Author
Emma Galloway (My Darling Lemon Thyme) grew up a as a vegetarian with her parents growing most of what they ate using natural, organic methods. She now gratefully shares her knowledge from this life, and from her time spent studying professional cookery. Now, as a mother, she has further increased her knowledge of cooking after discovering she and her two beautiful children were suffering from gluten and dairy intolerances. This was the turning point to their even healthier life - allowing them to thrive. She now shares her recipes with the world. These are her stories, her life… her blood and her food!