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Delicious roasted, mashed, steamed, baked, fried, microwaved, or barbecued nutritious, low GI sweet potato is a tasty addition to a meal. They are a fabulous substitute for traditional potatoes, adding sweetness and colour to the plate.


Serve sweet potato whole, sliced, diced, mashed or pureed for a healthy dose of vitamin A, C, B6, folate, dietary fibre, niacin and calcium.


Orange sweet potato, also known as kumara, has a smooth orange skin colour and vibrant orange flesh. This variety is moister with a creamy texture, and this variety is a good all-rounder.

Red sweet potatoes have reddish-purple skin with bright, white flesh. Perfect for baking and roasting.

Purple sweet potatoes have white skin and purple and white flesh and are perfect for baking and roasting. The purple flesh also provides powerful anthocyanin, an antioxidant that is good for eye health, a robust immune system and helps maintain brain health.

Try this tasty Roasted Sweet Potato Recipe  

Preparation 15 mins |  Cooking 1 hour  | Serves  4

4 small (about 250g each) orange sweet potato, washed, scrubbed and dried

4 small free-range eggs

 Avocado salsa:

1 small ripe avocado, diced

200g grape tomatoes, halved and sliced

1 tbs lemon juice

2 tbs chopped coriander leaves

STEP 1:  Preheat oven 180°C fan-forced. Place kumara on a baking tray lined with baking paper. Cover with a sheet of foil. Bake for 1 hour 10 minutes or until tender. Remove from oven. Set aside to cool slightly.

STEP 2:  Using a small sharp knife, make a deep cut lengthways down the centre of each kumara. Gently push the kumara ends towards the centre to create an opening. Repeat with remaining kumara. Crack an egg into each kumara. Return to oven and bake for 12-15 minutes or until yolk is just firm.  Set aside to cool slightly.

STEP 3:  Meanwhile to make salsa, combine tomatoes, avocados, lemon juice and coriander in small bowl. Season with salt and pepper to taste. Top each kumara with avocado salsa and serve.