Kale & Sweet Potato Blend

Ingredients

• 1 mediumsweet potato, peeled and cubed
• 20 g (1 cup)kale leaves, stems removed

Instructions

1. 1

   Prepare the vegetables

   Peel and cube 1 medium sweet potato. Remove the stems from 1 cup (20 g) of kale leaves and roughly chop the leaves.

2. 2

   Steam the potato

   Set the sweet potato cubes in a steamer basket over boiling water and steam for 8 minutes.

3. 3

   Add the kale

   Place the kale on top of the sweet potato and steam for another 5–6 minutes, until the potato is fork-tender and the kale has wilted.

4. 4

   Transfer to blender

   Put the vegetables in a blender with 45–60 ml (3–4 tablespoons) of the steaming liquid.

5. 5

   Blend until smooth

   Blend on high until smooth and creamy, adding more liquid if needed for a silky texture.

What is kale and sweet potato blend?

This is a simple vegetable purée made by steaming sweet potato and kale, then blending them together. It is a home-style baby food rather than a dish tied to one particular culinary tradition.

Sweet potato brings a naturally mellow sweetness, while kale adds a greener flavour. Steaming both vegetables before blending makes them soft enough to turn into a smooth mixture.

Nutrition and macros by portion

The nutrition label shows one serving as written: 155 calories, 4g protein, 36g carbs, 1g fat.

Most of the carbohydrates and natural sugars come from the sweet potato; the vegetables also provide fibre. The blend contains very little fat and only a modest amount of protein, so you can balance the meal by serving it alongside an age-appropriate source of protein and fat.

Choosing and preparing the vegetables

Sweet potato: peel it and cut it into evenly sized cubes so the pieces cook at a similar rate. A medium potato forms the bulk of this single serving.

Kale: remove the tough stems and roughly chop the leaves. The recipe adds the leaves after the potato has already steamed for 8 minutes.

Steaming for a soft texture

Timing: steam the potato for 8 minutes, then add the kale for another 5–6 minutes. Keep the vegetables above the boiling water in the steamer basket.

Doneness: the potato should be easy to pierce with a fork, and the kale should be wilted. If either is still firm, it may not blend as smoothly.

Getting the purée consistency right

Steaming liquid: begin blending with 45–60 ml (3–4 tablespoons) of liquid from the steamer. This helps the vegetables move around the blender.

Texture: blend until the mixture looks smooth and creamy, adding small amounts of extra liquid if needed. Check the texture before serving and allow it to cool to a suitable temperature.

Serving and suitability

This blend is intended as a soft vegetable purée. The description suggests introducing cooked kale around 6 months, but readiness for complementary foods varies; follow your local infant-feeding guidance.

Serve it on its own or alongside other age-appropriate foods. For babies, make sure the purée is smooth enough for their current stage and check that it is not too hot.

Recipe notes & tips

• Cut the sweet potato into similarly sized cubes for more even steaming.
• Keep the kale stems out of the blend for a softer purée.
• Reserve the steaming liquid before draining the vegetables.
• Add extra liquid gradually so the purée does not become too thin.
• Let the blend cool and check its temperature before serving.

Variations

• Thicker purée: start with less steaming liquid and add more only as needed.
• Looser purée: blend in extra steaming liquid a little at a time.
• More sweet potato: use a larger sweet potato for a milder, sweeter blend.
• Other greens: replace the kale with another suitable leafy green and steam until tender.
• Separate flavours: blend the vegetables briefly or serve them alongside one another if your baby is ready for a less uniform texture.

Common mistakes to avoid

• Uneven cubes: large pieces may remain firm; cut the sweet potato into similar-sized cubes.
• Adding kale too early: it can steam longer than needed; add it after the potato's first 8 minutes.
• Undercooked potato: it can leave lumps; steam until a fork passes through easily.
• Too much liquid: the blend may become runny; add the reserved liquid gradually.
• Serving too hot: allow the purée to cool and check its temperature before feeding.

How to store

Cool the purée promptly, transfer it to a clean covered container and refrigerate for up to 2 days. Reheat only the portion needed until thoroughly hot, then let it cool to a suitable serving temperature and stir well; discard any food left in the baby's bowl.

Frequently asked questions