The Sweet Facts About Kumara

Known also as sweet potato, it was brought to NZ from the
Pacific Islands around 800 years ago by the early Maori settlers.
Also known to be native to the West Indies and South America.

Easily digestible, kumara are good for the eliminative system,
ulcers, inflamed colons and poor blood circulation. Strengthens
the spleen and pancreas and increases the quantity of milk in
lactating women. It is used to treat emaciation and diarrhoea.
A rich source of potassium – which regulates blood pressure,
anti-oxidants – Vit A helps prevent cancer, and provides
essential nutrients like Vit C, Vit B6, calcium, and iron. It is
a good source of dietary fibre which keeps the digestive tract
flowing. Being a starch carbohydrate, it provides good energy
so is a healthier alternative to a sugary snack.

There are three varieties grown in NZ – Red, Gold and
Orange (Beauregard) kumara. Choose kumara that are firm
and smooth. Store in a cool, well ventilated dark place, not
in plastic or in the fridge.

Best eaten organic with the skins on, it is delicious roasted,
steamed or stir-fried and can be boiled, barbequed or grilled.
Lovely baked in casseroles, bread, cake, cookies, muffins or
pies especially enhanced by a sprinkling of cinnamon, nutmeg,
ground cloves or allspice. Enjoy! By Kristine Walsh

Grilled Kumara Recipe:
4 kumara, cut into 1-inch rounds
1 cup miso-almond sauce

The miso-almond sauce:
1 Tablespoon oil
2 Tablespoons flour – wholewheat, rice,
chickpea, barley, corn, or amaranth.
1 cup almond milk or almond butter (with
water added to liquefy) gently heated.
1-2 teaspoons or to taste of miso
Dash of nutmeg
Heat oil in a heavy saucepan. Stir in flour. Whisk
1-2 minutes over low heat. Remove from heat. Add
heated liquid and stir briskly until smooth. Return
to heat. Add seasonings. Bring to almost a boil.
Turn to low heat and simmer until thickened. Yields
1 cup. Steam kumara until tender. Arrange pieces
on skewers and baste with sauce.
Broil (grill) 1-2 minutes. Baste again and turn over.
Broil 1-2 minutes more. Enjoy!
Serves 4-6.
Recipe adapted from Paul Pitchford’s book
‘Healing with Wholefoods’.
Traditional