Dr. Lani Nykilchuk
Naturopathic Family Physician
Here is a great recipe that can be made in less than an hour. Packs tons of nutrients and flavour! Great as a snack or add an egg or another protein to make it a complete meal - breakfast, lunch or dinner.
The yam wedges are special because they are cooked without oil. This means extra healthy fats can be added to the mash. Healthy fats are great for us but fats generally don't handle heat well, so when we can avoid them in this context, it's a bonus.
Avocado and Pea Mash
ingredients: (can double the recipe if required)
1/2 cup frozen peas
a few sprigs of mint
small bunch cilantro
1 clove garlic
2 tbsp olive oil
juice of 1/2 lemon
salt and pepper to taste
optional: extra greens- spinach works well - add a handle.
combine all ingredients in a bowl and whizz with a hand blender (or use food processor). Top with a little extra olive oil, if desired
Crispy yam wedges
1 large yam - chopped into wedges
spice blend: 1 tsp cumin, 1/2 tsp powdered garlic, 1/2 tsp paprika, 1/2 tsp thyme, 1/2 tsp oregano, salt and pepper
boil water in large pot, set yams in steamer and steam for ~ 7 minutes until slightly soft. In the meantime, set oven to 425 degrees. Once steamed, set yams on baking tray and thoroughly coat with spices. Bake for 25-30 minutes - depending how crispy you like them.
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