Sweet potato
Sweet potatoes came from deepest Peru and spread to become a popular staple of Native Americans. The first Europeans to sample the delights of sweet potatoes were Christopher Columbus and his crew on their voyage to the West Indies in 1492. They brought them back to Spain and from there they spread all over the world.
Nutrition
They contain fibre which supports digestion and contain vitamins including Bs and C which support our vision and immune system as well as being a good source for minerals like iron and calcium.
Shopping Guide
Look for sweet potatoes that feel firm and appear unblemished. They should feel heavy for their size.
Storage
Store these in a cool dark place.
Serving Suggestions
Make the most of that kid-friendly flavour by cutting into fries and roasting or baking them whole as a 1 of your 5-a-day jacket potato in less time than a regular one.
Seasonality
Buying veg in season is not only great for the planet, it can be good for your wallet, too! Seasonal veg are often cheaper and frequently taste better, so can be a better time to try with a child as the often sweeter, riper taste is more enjoyable.
Coming In:
September
At Its Best:
October - December
Engage
Here are some of our favourite ways to engage kids with sweet potatoes:
Arts & Crafts
Start simple with some non-food based engagement. This is especially helpful for a fussier child or those with sensitivities around food.
For sweet potatoes, why not try drawing a sweet potato (bonus points if you find a funny-shaped one)? What colours would you use? What shapes do you see?
Sensory
Sensory exploration can be a wonderful introduction to physically interacting with veg. Turn it into a positive, pressure-free experience by starting off with the golden rules of “You don’t need to try and you don’t need to like.” Reassuring a child that, while they have a chance to taste a veg, they don’t have to, and are not expected to like it if they do, can make them more happy to engage with it.
Sweet potatoes are just that…sweet. So if you think they might go for it, this can be a slightly safer one to explore through taste. Start by easing them in through exploring a raw sweet potato through sight and touch. What does it look like? What does it feel like? What does it remind you of? Then bring in some cooked sweet potato (perhaps try sweet potato fries to start) and try them together. Do they taste bitter or sour or sweet? What do they remind you of? How would you describe them?
Kids in the Kitchen
Children who help to prep and cook veg are more likely to eat it. If you feel your child is ready to help and could benefit from it, keep the stress and mess to a minimum by choosing one simple task for them to do as part of the prep, meaning they can be involved and feel like the recipe is in part ‘theirs’, but also not make the process too much longer or more complicated.
For a younger child, why not get them to toss sweet potatoes cut into fry shapes with a little oil and salt and lay them out on a tray to roast. They may also like to help you set the oven timer or even the oven temperature to preheat.
For an older child, it could be a great opportunity to teach them some essential knife skills. Show them how to chop using the bridge and claw grips.
DOWNLOADS:
Use our Kitchen Ninja chart and videos to find simple ways for kids to help in the kitchen.
Your Food
Find your go-to meals in our family favourites section and see what veggies work best with them.
Find out how to add more veg to your suppers here.
Recipes
If You Like Sweet potato…Try
Does your child enjoy sweet potatoes? That’s great! Sweet potatoes are usually soft and sweet, so why not try a similar texture and/or taste…
Serving
The moments before food is offered can be a perfect opportunity for engagement that can help make it more likely a child will eat it!
The first thing to do is remove the pressure. If the veg doesn’t get eaten, it’s not the end of the world. There will be other days, other dinners, other chances. Fun is key here – try not to worry about mess, perfect table manners, or playing with food. Instead, focus on making the process of getting the food to the plates, readying the table, and the actual eating relaxed.
The best principles for success here are the Three Rs (role modelling, rewarding, re-offering) which you can read about here.
But there is one more way you can serve for success, and that is giving your child a role. You don’t have to do this every time, just encourage them in their strengths through it when you can.
Here are some of our favourite ideas:
Design a menu
Come up with a silly name or story for a dish
Help with making a meal plan and choosing veg for dinners or snacks
Help to serve up the meal on dishes, lay the table or create a centrepiece to be involved in the physical ‘serving up’ process
The Wonderful World of Veg
Check out our vegepedia. When to buy in-season. How to store them to keep for longer. How to engage children with each veg, and simple ideas of how to prepare and cook them for maximum taste and minimum waste. Select a veg…