Discover the versatile sweetness of Sweet Potato (Kumara) with our easy-to-follow recipe guide. Whether you prefer them boiled, mashed, or roasted, this popular side dish is perfect for any meal. Learn how to prepare each variation and elevate your dining experience with these simple and delicious sweet potato recipes.

Ingredients:

- 4 medium sweet potatoes (kumara)

- 2 tablespoons olive oil

- Salt and pepper, to taste

- 1 teaspoon garlic powder (optional)

- 1 teaspoon paprika (optional)

- Fresh herbs (e.g., rosemary or parsley) for garnish (optional)

Boiled Sweet Potatoes:

- Peel and cut the sweet potatoes into evenly sized chunks.

- Place them in a large pot and cover with cold water.

- Bring to a boil over high heat, then reduce to a simmer and cook for about 15-20 minutes, or until tender.

- Drain and season with salt and pepper. For extra flavor, you can mash them with a little olive oil or butter.

Mashed Sweet Potatoes:

- Follow the steps for boiling sweet potatoes.

- Once drained, return them to the pot or a large bowl.

- Mash with a potato masher or fork until smooth.

- Stir in olive oil or butter, and season with salt, pepper, garlic powder, and paprika if desired.

Roasted Sweet Potatoes:

- Preheat your oven to 400°F (200°C).

- Peel and cut the sweet potatoes into cubes.

- Toss with olive oil, salt, pepper, garlic powder, and paprika.

- Spread in a single layer on a baking sheet.

- Roast for 25-30 minutes, turning halfway through, until tender and caramelized.

- Garnish with fresh herbs before serving if desired.

Enjoy your Sweet Potato (Kumara) as a nutritious and flavorful side dish with any meal!

Nutritional values

Sweet Potatoes (4 medium, about 1.5 lbs or 680 g)

 - Calories: About 115 kcal

 - Carbohydrates: 27 grams

 - Protein: 2 grams

 - Fat: 0 grams

 - Fiber: 4 grams

Benefits:

 - Sweet potatoes are an excellent source of dietary fiber, which supports digestive health. They are rich in vitamins A and C, which promote immune function and skin health. They also contain potassium, which helps regulate blood pressure, and antioxidants such as beta-carotene, which may protect against various diseases.

Olive Oil (2 tablespoons)

 - Calories: About 240 kcal

 - Carbohydrates: 0 grams

 - Protein: 0 grams

 - Fat: 28 grams (mostly monounsaturated fat)

Benefits:

 - Olive oil is high in monounsaturated fats, which are beneficial for heart health. It contains antioxidants like vitamin E and has anti-inflammatory properties. Olive oil can enhance the absorption of fat-soluble vitamins from other foods.

Salt and Pepper (to taste)

 - Salt: Sodium content depends on the amount used.

 - Pepper: Minimal calories and nutrients.

Benefits:

 - Salt: Essential for maintaining fluid balance and proper nerve function, but should be used in moderation to avoid excessive sodium intake.

 - Pepper: Adds flavor without significant calories. Contains piperine, which has antioxidant properties and may aid in digestion.

Garlic Powder (1 teaspoon, optional)

 - Calories: About 8 kcal

 - Carbohydrates: 2 grams

 - Protein: 0.4 grams

 - Fat: 0 grams

Benefits:

 - Garlic powder provides similar benefits to fresh garlic, including antimicrobial properties and potential cardiovascular benefits. It adds a concentrated garlic flavor to dishes.

Paprika (1 teaspoon, optional)

 - Calories: About 6 kcal

 - Carbohydrates: 1 gram

 - Protein: 0.3 grams

 - Fat: 0.3 grams

Benefits:

 - Paprika adds color and flavor to dishes. It is rich in antioxidants such as vitamin A and carotenoids, which support overall health and may have anti-inflammatory properties.

Fresh Herbs (e.g., Rosemary or Parsley) for Garnish (optional)

Rosemary:

  - Calories: About 1 kcal

  - Carbohydrates: 0.2 grams

  - Protein: 0 grams

  - Fat: 0 grams

Parsley:

  - Calories: About 1 kcal

  - Carbohydrates: 0.2 grams

  - Protein: 0.1 grams

  - Fat: 0 grams

Benefits:

 - Rosemary: Contains antioxidants and compounds that may have anti-inflammatory effects. It adds a fragrant aroma and flavor.

 - Parsley: Rich in vitamins A, C, and K. It also provides antioxidants and can aid in digestion and freshen breath.

These ingredients combine to create a nutritious and flavorful dish, with benefits ranging from enhanced vitamin intake and digestive health to improved heart function and antioxidant protection.