In season early spring: Kumara (sweet potato)

Kumara have been grown and eaten in New Zealand since Maori first arrived.

There are three main varieties: Owairaka Red (red-skinned and creamy-fleshed), Toka Toka Gold (golden skin and flesh), and Beauregard (orange-fleshed).

Buying

Select firm kumara with smooth and unbroken skin.

Storing

Remove from plastic packaging and store in a cool, dry place (the pantry is ideal), not the fridge.

Nutrition

Kumara are remarkably nutritious vegetables:

• High in dietary fibre (maintains healthy digestion, weight control)
• A source of vitamin C (helps support a healthy immune system)
• The orange variety is an excellent source of carotenoids. Our body can convert some carotenoids into vitamin A which is important for normal vision
• A good source of the antioxidant vitamin E
• Have a lower glycaemic index than potatoes

Using

Kumara can be boiled, mashed, roasted and used in a range of dishes. Peeling isn’t necessary — just scrub in water to remove dirt.

• Use a combination of colours in salads (warm or cold)
• Add to your usual roasted vegetables for flavour and colour
• Chunks of kumara make a delicious and healthy addition to a curry
• Include grated kumara in a stuffing
• Use to top a cottage pie
• Team kumara wedges with grilled meat or add to a warm salad: pair with orange segments and spring onions and drizzle with orange juice and sweet chilli sauce dressing
• Kiwi-fy the popular American dessert pumpkin pie: try kumara pie instead
• Try this recipe: Crushed kumara, sun-dried tomatoes and spinach with poached egg