High Fibre Comforting Mexican Stuffed Kumara

Blood Orange or Tangerine as plant based diet for breast tenderness

RECIPE: The Nutrition & Life Recipe For Fibre Rich Mexican Stuffed Kumara

Fibre is important for digestive health and your gut. In fact, your daily fibre (or fiber if your American) is all round good for health. This months recipe was provided by the talented Chantelle. Chantelle is a Nutritionist and Masters of Human Nutrition student volunteering with Nutrition & Life. She selected this high fibre recipe because it's excellent for digestive health. This stuffed (sweet potato) recipe contains 8-10g total fibre per serving.

We highlight the importance of good digestive health on our gut health and digestive health page. However, here is a practical recipe to help. Don't forget to let us know how it goes. We love feedback.

Comforting Mexican Stuffed Kumara

(serves 4)

High Fibre Stuffed Sweet Potato Ingredients

  • 2 large orange kūmara (NZ sweet potato)
  • 1 tbsp olive oil
  • 200g quinoa, raw
  • 400ml water
  • 1 small brown onion, diced
  • 2 cloves garlic, minced
  • 1 tsp paprika
  • 1 tsp cumin
  • ½ tsp oregano
  • 1 red capsicum, diced
  • 1 can diced tomatoes
  • 1 can chilli beans
  • 60g baby spinach
  • ½ cup grated Edam cheese
  • Sea salt and black pepper, to taste

To Serve

  • 125 g lite sour cream
  • Sweet chilli sauce
  • Fresh coriander, chopped
  • Fresh lime juice

High Fibre Stuffed Kumara Method:

 

1.    Preheat oven to 200 degrees Celsius. Line a large oven tray with baking paper.

2.    With a fork, stab holes allover the kūmara and bake in the oven for 50-60 minutes, or until fork tender.

3.    While kūmara are baking, place quinoa and water in a pot with a pinch of sea salt, bring to a simmer, then cover and cook over low heat until tender, about 15 minutes. Remove from heat, cover, and let stand for 5-10 minutes. Fluff quinoa using a fork.

4.    Slice kūmara in half (make sure they are cooked in the middle) and allow to cool slightly.

5.    While cooling, in a pan over medium-high heat, add the olive oil and cook down onions, garlic, spices, capsicum, and tomatoes until slightly tender, about 7 minutes.

6.    Scoop out the flesh of the kūmara, leaving a thin layer inside the skin. Add it to a large bowl alongside the quinoa, onions, garlic, spices, capsicum, tomatoes, chilli beans, baby spinach, cheese, salt and pepper. Mix to combine.

7.    Fill the kūmara skins with the combined mixture and bake for another 10 minutes.

8.    Top with sour cream, sweet chilli sauce, fresh coriander, and lime juice. Enjoy!

Let us know what you think. Or if you'd like more personalised help to get in your daily recommended fibre you can book in with one of our supportive New Zealand Dietitians. We've got clinics in Dunedin and Christchurch. Our virtual Dietitians can meet with you from the comfort of your desk or couch.

Our Dietitians can teach you how to

- include fresh fruit and vegetables that are a good sources of fibre in your regular meals,

- easily increase your dietary fibre (if necessary), and

- make sure you understand how much is the recommended amount of dietary fibre. (For most adults - 25-30g per day)

In the meantime if your hungry for more. Download our 5 Fast Fibre Facts guide.

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