Dr. Lani Nykilchuk

Naturopathic Family Doctor

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    avocado and pea mash with crispy yam wedges

    avo mash and crispy yam

    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 avocado

    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.

    Directions:

    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

    Ingredients:

    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

    Directions:

    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.

    Enjoy!!

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