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Fresh in Store 11/3/21

Apple Liberty
Carrots Juice Grade
Carrots Table Grade
Cucumber – Telegraph
Cucumber lebanese
Celery Stick loose
Pears – Bosc
Beetroot – New-Season
Capsicums – Red
Ginger – SF Fiji
Kumara – Red
Kumara – Romanua Gold
Brown NZ



Sweet potato or kumara (Ipomoea batatas) is part of the root Convolvulaceae family that includes beets, carrots, parsnip, turnip, rutabaga, and others.

Ipomoea batatas plant is a herbaceous perennial vine, bearing alternate heart-shaped or palmately lobed leaves and medium-sized sympetalous flowers.

The edible tuberous root is tapered and long, with a smooth skin whose color ranges between orange, yellow, red, brown, beige and purple.

Its flesh ranges from beige through red, white, pink, violet, purple, orange, and yellow. The varieties with white or pale yellow flesh are less moist and sweet than those with pink, red, or orange flesh.

In Chile, Mexico, Peru, Central America, and the Philippines, it is known as camote, derived from the Nahuatl word ”camotli.” In Venezuela, Argentina, Puerto Rico, and the Dominican Republic it is called batata.

Its origin is thought to be in either South America or Central America. In Central America, the sweet potato was domesticated at least 5,000 years ago.

In South America, there are remnants of Ipomoea batatas that date as far back as 8,000 BC. Christopher Columbus took them to Europe after his first voyage to the New World in 1492.

Currently, they are grown all across the American continent, as well as Polynesia, New Zealand, Japan, Korea, and China. North Carolina is the leading producer of sweet potatoes in the United States, producing about 40% of the national supply.

They should not be confused with yams, another starchy root widely grown in Western Africa. Yams are indeed larger in size and can weigh up to 120 pounds and two meters in length.SEE ALSO:  Swiss Chard vs Rhubarb – Nutrition Facts, Health Benefits, Side Effects

Nutritional Facts

Besides simple starches, they are rich in dietary fiber, complex carbohydrates, and beta-carotene (a provitamin A carotenoid, according to the U.S. Food and Drug Administration, a large one contains more than 100 % of the daily recommended intake).

In addition, kumara contains other micro-nutrients, such as – vitamin B5, B6, C, E, minerals include iron, phosphorus, magnesium, zinc, copper, selenium, calcium, manganese.

The different colors of sweet potatoes also indicate the variety of antioxidants they contain. The purple kind has a type of antioxidant called anthocyanins, while the orange ones get their color from the beta-carotene.

Even the leaves of the kumara have more minerals and beneficial benefits than other tubular vegetables. Some consider that the leaves are even healthier than the potato itself, with a higher content of folic acid, iron, potassium, vitamins C and K, while having a lower sodium rate.

Uses and Health Benefits

Boosts the immune system

They contain high amounts of vitamin D, which is necessary for the immune system and overall health at this time of year. Both a hormone and a vitamin, vitamin D is mainly made in our bodies as a result of getting adequate sunlight.

You may have heard about seasonal affective disorder, which is associated with inadequate sunlight and therefore a vitamin D deficiency. Additionally, vitamin D plays an essential role in our moods and energy levels. It also helps build healthy nerves, bones, heart, skin and teeth, and it supports the thyroid gland.

Healthy Heart

Vitamin B6 is important in breaking down a compound called homocysteine, which contributes to hardening of the blood vessels and arteries.

Furthermore, vitamin B6 from the potatoes helps keep the walls of these important blood passageways healthy and flexible, which allows blood to flow freely.

Moreover, they contain high amounts of potassium, which plays a crucial role in lowering blood pressure by ridding the body of excess sodium (salt) and regulating fluid balance.

It is also an important electrolyte that maintains the normal function of the central nervous system and brain and helps regulate the natural rhythm of the heart.

Fetal Development

They are usually abundant with folic acid, which is very important for a healthy fetal cell and the growth and development of tissue. Pregnant women, as well as breastfeeding mothers, should include them in their diet.

Good For Diabetics

Recent research suggests they may reduce episodes of low blood sugar and insulin resistance in people with diabetes.

In addition, the high content of fiber in sweet potatoes makes a big difference too. Studies have shown that type 1 diabetics who consume high-fiber diets have lower blood glucose levels, while type 2 diabetics may have improved lipids, blood sugar, and insulin levels. One medium kumara provides about six grams of fiber (skin on).

In 2004, a study conducted by Dr. Berhhard Ludvikat at the University of Vienna and published in the „Diabetes Care” journal, revealed that type 2 diabetic patients treated with sweet potato had important decreases in fasting blood glucose levels and an overall improvement in glucose control.

Good Carbs

You know you need them to fuel your workout and long runs, but did you know that plain, mashed sweet potatoes make an excellent mid-run fuel?SEE ALSO:  Honeydew Melon – Health Benefits, Nutrition Facts, Side Effects (Allergy)

A 100 g serving of baked potato, or approximately 1/2 cup, contains 21 g of carbohydrates. Because our body breaks carbs into sugar, you want to choose high-fiber carbs, which take longer to break down and provide more lasting energy.

Improves Vision

Their rich orange color indicates that they are high in carotenoids, such as beta-carotene and other carotenoids, which is the precursor to vitamin A in your body. As antioxidants, carotenoids are helpful for protecting vision, combating cellular damage, and boost our immunity to diseases.

Carotenoids can increase the response of antibodies to antigens, improving resistance to and resolution of infections – especially viral infections. They also support the formation of white blood cells, called „natural killer cells”, which have the capacity to recognize and destroy cancer cells.

Smokers’ best friend

They may even protect cigarette smokers and those who live with them from emphysema by virtue of its vitamin A, as cigarette smoke creates a deficiency of this vitamin.

This deficiency may be one of the causes of emphysema (a progressive disease of the lungs). Quitting smoking would be ideal, but eating plenty of sweet potatoes while you work on it may save your life.


They contain absolutely no fats, but they will still make you feel full as they are rich in fiber.

Side Effects of Sweet Potatoes

There are no known side effects.


Because of its high nutrient density, you are bound to benefit from at least a few of these health benefits given by consuming this root vegetable.

Fish and Kumara Curry


Recipe Source –

By Brett McGregor
Serves 4.
Gluten Free.

     3cm knob ginger, peeled
     3 cloves garlic, peeled
     2 green chillies, cut in half with seeds removed
     ½ tsp salt

     4 tomatoes
     1 onion, peeled and sliced
     1 tbsp butter
     1 tbsp ground cumin
     1 tbsp ground coriander
     ½ tsp turmeric
     2 red kumara – peeled and diced
     400g can coconut milk
     350g tarakihi, cut into 3cm pieces

Using a mortar and pestle, mash the 4 paste ingredients together to form a paste. Set the paste aside. Blend the tomatoes and onion together in the bowl of a food processor until the mixture is smooth.
Heat the butter in a large fry pan and add the tomato mixture. Fry the mixture until most of the liquid has evaporated, then add the paste and cook until it is fragrant – about 3 minutes. Add the spices, stir to combine and cook for a further 2 minutes. Add the kumara and coconut milk. Reduce the heat and cook gently for 20 minutes, until the kumara is almost cooked. The sauce should thicken naturally.
​Add the fish to the curry sauce and cover the pan. Cook the fish until it is just beginning to flake. Serve with a squeeze of lemon and boiled rice.

Bombay Kumara

By Brett McGregor
Serves 4 as a side

​Gluten free

  • 90g Kumara, peeled and cut into 1cm cubes
  • 1 small onion, diced
  • 4 cm knob of ginger, roughly chopped
  • 3 cloves garlic, sliced
  • 2 tomatoes, quartered
  • 4 tbls vegetable or avocado oil
  • 1 tsp cumin seeds
  • 1 tsp yellow mustard seeds
  • 3 tsp tumeric
  • 2 tsp ground turmeric
  • 2 tspd ground coriander
  • 1 tsp ground cumin
  • 1 tsp garam masala
  • 1/2 – 1 tsp chilli powder to taste
  • handful of fresh coriander, (leaves and stalks chopped)

Blend together the onion, garlic and tomato until smooth. Heat the oil in a large  non-stick frying pan over a medium heat. Add the cumin and mustard seeds. Once the cumin starts to darken, add the onion mixture. Cook for 1 minute before adding the ground spices and chilli and season to taste. Saute gently for 2 minutes or until it becomes aromatic. Tip in the Kumara and cook for 3-5 minutes to absorb the flavours. Check seasoning, stir in the coriander and serve.

Events ahead:

  • Saturday Market – The Old Packhouse Market Kerikeri (Every Saturday) from 8am ~ fresh orange juice, fresh vege juice blends, smoothies, smoothie ice blocks
  • Sunday Market – The Old Packhouse Market Kerikeri (Every Sunday) from 8am ~ fresh orange juice, fresh vege juice blends, smoothies, smoothie ice block

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