Fermented Sweet Potato

Fermented Sweet Potato

Fermented Sweet Potato

About Fermented Sweet Potato Recipe

This is going to rock your world. It did mine.

I started making fermented food for babies when I had my fourth child. I wanted to give my baby the best start and built on what I had done for my older three creating FIRST foods. F is for fermented foods as this helps a babies gut develop adding in loads of probiotic-rich foods. But I continue to make it to this day. Fermented Kumara as well call sweet potato in New Zealand has become a regular spread in wraps, sandwiches and on top of dosas for both myself and my now toddler. 

This fermented sweet Potato recipe will not only give you and your baby a good probiotic kick but will also give a load of prebiotics.

This is the double whammy for gut health.

What to do when Baby refuses?

Keep giving it to them. It can take 10-15 “trys” before they develop a taste for it. Try with food they already like. Have the expectation that at some point your child will train their taste buds to Fermented Sweet Potato and  eventually they will be happily devouring jam-packed nutrient spread/puree. 

Ingredients

  • 3 Sweet Potato (golden, purple or red all work well)

  • 2 garlic cloves

  • Culture starter or Whey

  • 2 tsp Himalayan salt

Step by Step Instructions

Step 1

Peel the Sweet potatoes and cut into chunks.

Step 2

Steam the sweet potato until cooked through. 

Step 3

Blend or mash the Sweet Potato with the salt into a smooth paste while hot. Use a little liquid if necessary. 

The mixture should become like a smooth paste. 

(Doing this step while hot makes the paste go smoother without as much liquid)

Step 4

Leave the Sweet Potato to cool. While you are doing that don’t forget to sterilize your jar. 

Step 5

Once cool, add in culture starter or whey and minced garlic cloves. 

Step 6

Spoon mixture into cooled sterilized jar. Pushing down with the back of a spoon so that no air holes are present. 

Step 7

Cut out a circle of baking paper and lay on top of your Sweet POtato mixture to seal it off from any air. Seal with Lid and leave in dark place for 3-7 days. 

Step 8

You will start to see air bubbles form in the sweet potato mixture. This is a sign that fermentation has started. After three days taste a little. The mixture will be a little sour and possibly fizzy. Leave out if you think it needs more fermenting time. 

Step 9

Store in the fridge. Because it is fermented, it can last for months in your fridge, but I am sure you will have eaten it before then. 🙂  

 Want a Road Map to Starting Solids?

Get a free email course that walks you through starting solids.  Tick all the boxes from giving your baby fermented foods to training their taste.

    Powered By ConvertKit

    Fermented Foods Kids Love

    Kids Favourite Sauerkraut

    Kids Favourite Sauerkraut

    Kids Favourite Sauerkraut

    About this Recipe

    This is my go-to for our families fermented goodness.  With a range of vegetables and the addition of orange, your kids will go crazy over this. 

    The make a vibrant addition to the kindy lunches and also an extra boost to any puree’s you may be doing. 

    How to Get Picky Eaters t0 try?

    Getting kids to try any new food can be hard. To make it fun in our family – we played who can keep a straight face while trying sauerkraut.  The taste can be quite sour when trying it for the first time… so try and keep a straight face… you and your kids.

    Ingredients

    • 1 head of white cabbage, core and shredded  

    • ½ head of red cabbage 

    • 1 large Daikon  

    • 4 large carrots 

    For the Brine:  

    • 1 stick of Celery 
    • 2 Beetroot 
    • Orange – peeled 
    • Salt 
    • Filtered Water 
    • Culture starter (optional)

    Step by Step Instructions

    Step 1

    Strip off a few outter leaves and set aside. Core cabbages (white and red).

    Step 2

    Shred the cabbage to desired thickness and placing all shredding cabbage in large bowl 

    Step 3

    Grate daikon and carrots and add to shredded cabbage, mix until vegetables blended.

    Step 4

    Make a brine by blending, 2 handfuls of vegetable mix, beetroot, celery, culture starter, orange, salt and water

    Step 5

    Pour brine over the bowl of vegetables and let sit for a few hours.

    Step 6

    Place mixture in sterilized mason jar(s), pressing down every few handfuls.  

    Step 7

    Place cabbage leaf to cover top and weight it down with cabbage core (vegetable mixture should be all submerged under the brine).

    Step 8

    Let sit for 3 – 7 days depending on temperature  (put jar on a plate to catch any liquid that seeps out during fermentation)

    Step 9

    Discard the cabbage core and outer leaf that was holding the vegetable mixture under the brine and serve with breakfast, lunch and dinner! YUM

    You will now that fermentation has started as you will see bubbles in the mixture.

    Fermented Foods Kids Love

    Liver Puree

    Liver Puree

    About this Recipe

    At 6 months of age, your baby’s iron stores will start to decrease.  Liver is the powerhouse of baby’s foods – nutrient-dense, high in iron (an iron your baby will easily absorb) and easy to digest.

    Your baby does not eat large amounts, to begin with, so, liver is the perfect choice to start solids with, as what your little one does get, will be jam-packed of nutrients.

    The best bang for your buck! 

    Ingredients

    • 150g chicken liver
    • 1 medium Kumara – peeled and chopped into bite
    • 1 cup Chicken Stock (or water)
    • 2 Tbsp Coconut oil
    • 1/2 onion
    • parsley

    Buy the cleanest source you can, pasture-raised organic if possible.

    Step by Step Instructions

    Step 1

    Boil Kumara in chicken stock with pot lid on, until it is soft. Add more liquid when needed.

    Step 2

    While Kumara is cooking, melt coconut oil in a fry pan and cook onions until they are soft. Remove from pan and keep to one side

    Step 3

    Fry chicken livers in unwashed onion pan until cooked.

    Step 4

    Put all ingredients, kumara with stock, chicken livers and onion with parsley into a blender and blend until desired consistency.

    Paprika Kumara

    Paprika Kumara

    Paprika Kumara

    About 

    Kumara, kumara, kumara.  Aka Sweet Potato. I cannot get enough of this vegetable for my son. This amazing-ness of a vegetable will help feed and multiply your little ones good bacteria. Researches are studying this at the moment to see if this could be a nutritious option for ‘commercial baby food’. Paired with mild and sweet paprika, training your baby’s taste for this spice will serve you well, as a variety of dishes your baby will soon be eating from chilli to Dahl are made with this delicious spice.

    Ingredients

    • 2 medium Purple Kumara

    • 1-2 tsp of paprika

    • 1 Tbsp coconut oil

    Sweet potatoes are not related to regular white potatoes. If your baby reacts to nightshade vegetables, do not be put off sweet potatoes, they are not in the nightshade family.

    Most vegetables taste good with this spice.  Delicious paprika cauliflower-bites is one of my favourites

    Step by Step Instructions

    Step 1

    Heat oven to 160 degrees celsius forced fan bake or 170 degrees bake.

    Step 2

    Put oil in a roasting tray and put in the oven until the oil melts.

    Step 3

    Peel Kumara and cut into bite-sized pieces.

    Step 4

    Place Kumara in a roasting dish and coat with oil

    Step 5

    Sprinkle paprika over Kumara bites and toss until all are coated.

    Step 6

    Roast until soft (approx. 30min). Cool and serve. Keep some in the fridge for an easy snack.

    Storage Times

    Fridge: 5-7 days

    Freezer: 4-6 months

    If you serve this recipe straight from the fridge from day one, your baby will have no trouble with the cold herby vegetables. (Make things as easy on yourself as you can from day one!)

    Garlic Cauli Bites

    Garlic Cauli Bites

    Garlicky Cauliflower Bites

    About 

    If I knew how versatile cauliflower was back when I was introducing solids to my oldest, this would have been on my list to train her tastes too when she was in the ‘flavour window’ (see introducing solids course for more).  From pizza bases to  ‘cauliflower rice’ (also known as fairy rice in our house), it is easy to add nutrients to your kid’s diet with this sweet vegetable. Amongst other nutritional qualities, cauliflower is full of folate helping your baby’s Nervous system develop. Paired with the powerhouse immune boosters of garlic, your baby will get a good combo of boost brain and immune power.

    Ingredients

    • 1/4 head of cauliflower

    • 1-2 cloves of garlic

    • 1 Tbsp Butter or coconut oil

    To cut down on time – cut a whole cauliflower into bites. Storing the bites in a ziplock bag in the fridge. When your baby is hungry at home, pull some out to cook up. It will take 10 minutes max from fridge to table.

    Step by Step Instructions

    Step 1

    Wash and cut cauliflower into bite-sized pieces

    Step 2

    Peel the garlic and mince. Use a fine grater if you do not have a garlic mincer. 

    Step 3

    Get out saucepan and melt the oil on high heat.  Turn to medium heat and add in garlic and cauliflower.

    Step 4

    Sautee cauliflower and garlic by constantly moving the cauliflower with a spatula or a large spoon, until cauliflower is a little soft. (You still want the cauliflower to have a crunch to it, overcook and it will go soggy)

    Step 5

    Cool and serve. Keep some in the fridge for a on-the-go snack.

    Storage Times

    Fridge: 5-7 days

    Freezer: 4-6 months

    Garlic Cauliflower

    If I knew how versatile cauliflower was back when I was introducing solids to my oldest, this would have been on my list to train her tastes to when she in the ‘flavour window’ (see introducing solids course for more). From pizza bases to ‘cauliflower rice’ (also known as fairy rice in our house) it is easy to add nutrients to your kids diet with this sweet vegetable. Amongst other nutritional qualities cauliflower is full of folate helping your baby’s Nervous system develop. Paired with the power house immune boosters of garlic, your baby will get a good combo of boost brain and immune power.

    Ingredients

    • 1/4 head of cauliflower
    • 1-2 cloves of garlic
    • 1 Tbsp Butter or coconut oil

    Instructions

    • Wash and cut cauliflower into bite-sized pieces
    • Peel the garlic and mince. Use a fine grater if you do not have a garlic mincer.
    • Get out saucepan and melt the oil on high heat. Turn to medium heat and add in garlic and cauliflower.
    • Sautee cauliflower and garlic by constantly moving the cauliflower with a spatular or a large spoon, until cauliflower is a little soft. (You still want the cauliflower to have a crunch to it, if overcook and it will go soggy)
    • Cool and serve. Keep some in the fridge for a on-the-go snack.

    Notes

    To cut down on time – cut a whole cauliflower into bites. Storing the bites in a ziplock bag in the fridge. When your baby is hungry at home, pull some out to cook up. It will take 10 minutes max from fridge to table.
    Herby Roasted Root Vegetables

    Herby Roasted Root Vegetables

    Herby Roasted Root Vegetables

    About this Recipe

    This was my son’s go-to snack. Cooking a large batch up on Monday, he had a bowl-full at snack time or with his meals if I was in a lazy mood. There are no right and wrong combinations of vegetables – just use what you have in your kitchen, or what is in season.

    Ingredients

    • 2 cups of bite-sized root vegetables 

    • 3 tsp of mixed herbs

    • 2 Tbsp coconut oil

    Options for Root Vegetables include: beetroot, parsnip, pumpkin, carrots, Kumara (sweet potato varieties), celeriac, Jerusalem artichoke)

    If you are out of mixed herbs, just substitute with thyme, basil or marjoram. If you mix it up your baby will become resilient with the changing flavours.

    Step by Step Instructions

    Step 1

    Heat oven to 160 degrees celsius forced fan bake or 170 degrees bake.

    Step 2

    Put oil in a roasting tray and put in the oven until the oil melts.

    Step 3

    Peel and cut root vegetables into bite-sized pieces.

    Step 4

    Place vegetables in a roasting dish and coat with oil.

    Step 5

    Sprinkle mixed herbs over the vegetable bites and toss until all are coated.

    Step 6

    Roast until soft (approx. 30min). Cool and serve. Keep some in the fridge for an easy snack.

    Storage Times

    Fridge: 5-7 days

    Freezer: 4-6 months

    If you serve the stored herby vegetables straight from the fridge from day one, your baby will have no trouble with the cold herby vegetables. (Make things as easy on yourself as you can from day one!)

    Herby Roasted Root Vegetables

    This was my son’s go-to snack. Cooking a large batch up on Monday, he had a bowl-full at snack time or with his meals if I was in a lazy mood. There are no right and wrong combinations of vegetables – just use what you have in your kitchen, or what is in season.

    Ingredients

    • 2 cups of bite-sized root vegetables Options include: beetroot, parsnip, pumpkin, carrots, Kumara (sweet potato varieties, celeriac, Jerusalem artichoke)
    • 3 tsp of mixed herbs
    • 2 Tbsp coconut oil

    Instructions

    • Heat oven to 160 degrees celsius forced fan bake or 170 degrees bake.
    • Put oil in a roasting tray and put in the oven until the oil melts.
    • Peel and cut root vegetables into bite-sized pieces.
    • Place vegetables in a roasting dish and coat with oil.
    • Sprinkle mixed herbs over the vegetable bites and toss until all are coated.
    • Roast until soft (approx. 30min). Cool and serve. Keep some in the fridge for an easy snack.

    Notes

    If you serve the stored herby vegetables straight from the fridge from day one your baby will have not trouble with the cold herby vegetables. (Make things as easy on yourself as you can from day one!)

    Pin It on Pinterest