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Kumera (Sweet Potato )

In season Autumn Winter

Food Description:

Another tuber (edible root). Kumera is a marvellously versatile vegetable that originated in the West Indies. Like potatoes, it can be cooked in many ways and has the added advantage of being packed with antioxidants with a lower GI than potatoes or pumpkin. It has a pleasant, sweet taste and when mashed is delightfully smooth. Great for kids. Most are orange in colour but you can buy white and purple varieties.

General Information:

Category: Vegetable
To Buy: Buy fresh, medium-sized roots. Look for smooth skins and no mould on the ends or excessive dryness.
To Store: Store in a cool pantry for up to 10 days.
Tips and Tricks: For improved health and weight maintenance, substitute pumpkin and potato with kumera. A serve of kumera is equal to half a cup of chopped vegetable.

Nutrition (0.5 Cup):

Weight (grams): 70
Carbohydrates, g: 9.9
Protein (g): 1.3
Saturated Fat, g : 0.0
Vitamin A: Often called the "anti-infective" vitamin, it protects the mucous membranes of the body, reducing chance of infection and enhancing the immune system's response. Necessary for growth and maintenenance of bones, teeth and body tissues and healthy foetal development, this vitamin is also important for night vision. Contraindications: Taken in excess will accumulate in the body.
Antioxidants:
Salicylates: Naturally occurring plant chemicals found in several fruits, vegetables, nuts, herbs and spices, jams, honey, yeast extracts, tea and coffee, juices, beer and wines. Also present in flavourings, perfumes, scented toiletries and some medications. For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. Moderate
Energy (kJ): 201
Low GI < 55: Glycaemic Index refers to the rate at which carbohydrate rich foods are converted to glucose for energy by the body; Low GI carbohydrtes release glucose is released slowly into the bloodstream and help to regulate energy levels and insulin production.
Fat (g): 0.1
Monosaturated Fat , g: 0.0
Vitamin C: Antioxidant, anti inflammatory and immune-boosting, this vitamin has a range of uses. Is essential for collagen formation, therefore plays a role in wound healing. Fights infection and protects against free radical damage. Vitamin C helps maintain normal cholesterol levels, promotes the absorption of iron and counters the effects of stress as it is concentrated in the adrenal glands. Contraindications: Large doses can cause diaorrhea or gas.
Amines: Amines come the breakdown or fermentation of proteins. High amounts are found in cheese, chocolate, wine, beer and yeast extracts. Smaller amounts are present in some fruits and vegetables such as tomatoes, avocados, bananas. For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. Low
Glutamates: Glutamate is found naturally in many foods, as part of protein. It enhances the flavour of food, which is why foods rich in natural glutamates such as tomatoes, mushrooms and cheeses are commonly used in meals. Pure monosodium glutamate (MSG) is used as an additive to artificially flavour many processed foods, and should be avoided, especially in sensitive individuals as it can cause serious adverse reactions. n/a

Cooking:

Cooking Tips: Sweet potato chips are great for the kids - cut very fine slices and brush with olive oil. Lay them flat on baking paper and bake for 10 minutes before turning over and repeating the process on the other side.

Benefits the Following Health Conditions:*

Cold and Flus
Eye Problems
 Diabetes

* This information is sourced by a qualified naturopath. It is non prescriptive and not intended as a cure for the condition. Recommended intake is not provided. It is no substitute for the advice and treatment of a professional practitioner.



Disclaimer:
The Food Coach provides all content as is, without warranty. The Food Coach is not responsible for errors or omissions, or consequences of improper preparation, user allergies, or any other consequence of food preparation or consumption.

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