Roasted Garlic, Sweet Potato, and Red Onion Mash

Servings: 4
Prep Time: 15 minutes
Cook Time: 40 minutes
Equipment Required: Oven, baking sheet, aluminum foil, large bowl

Ingredients:

• 4 medium golden yams (or sweet potatoes), peeled (optional) and cubed
• 1 whole head of garlic
• 1 medium red onion, sliced
• 2 tablespoons extra virgin olive oil (optional)
• 1 teaspoon ground turmeric
• ½ teaspoon cumin
• ½ teaspoon coriander
• Black pepper (to enhance absorption of curcumin)
• Sea salt, to taste
• 2 cups fresh spinach, chopped
• 1 ripe avocado, sliced or mashed for topping
• Fresh herbs like parsley or cilantro for garnish (optional)

Instructions:

1. Preheat the Oven:

   • Preheat your oven to 400°F (200°C).

2. Prepare the Garlic:

   • Slice off the top of the garlic head to expose the cloves.
   • Drizzle with a little olive oil (optional) and wrap it in aluminum foil.
   • Place the garlic in the oven and roast for 35-40 minutes, until soft and caramelized.

3. Roast the Sweet Potatoes and Red Onion:

   • Spread the cubed sweet potatoes and sliced red onion on a baking sheet.
   • Drizzle with olive oil (optional), then sprinkle with turmeric, cumin, coriander, black pepper, and a pinch of sea salt.
   • Toss everything to coat evenly, and roast for 25-30 minutes, turning once, until the sweet potatoes are golden brown and tender, and the red onions are soft.

4. Mash the Roasted Vegetables:

   • Once roasted, transfer the sweet potatoes and onions to a large bowl.
   • Remove the garlic from the oven, let it cool slightly, and squeeze the soft, roasted cloves into the bowl.
   • Mash everything together until smooth and creamy. For a creamier consistency, add a splash of plant-based milk.

5. Wilt the Spinach:

   • Lightly sauté the spinach in a pan with a little water or olive oil for 2-3 minutes, just until it wilts.
   • Fold the wilted spinach into the mashed sweet potato mixture and mix well.

6. Add Avocado:

   • Top the mash with sliced or mashed avocado.

7. Final Seasoning:

   • Taste and adjust seasoning with extra sea salt, black pepper, and herbs like parsley or cilantro for freshness.

Nutritional Commentary:

This mash is an excellent source of beta-carotene from the golden yams and contains powerful anti-inflammatory properties from the turmeric, complemented by the healthy fats of the avocado which aid in nutrient absorption. The addition of red onion not only adds flavor but also provides prebiotic benefits to support gut health. Garlic and black pepper boost the immune-enhancing properties of the dish, making it not only delicious but also beneficial for health maintenance.

Serve:

• Serve warm as a nutritious side dish or a hearty main course, perfect for an immune-boosting meal plan.