Avocado and Pea Smash: Not Your Average Avo Toast

Introduction: The Power of Peas and Avocado

Welcome to a refreshing twist on a breakfast classic. As a nutritionist dedicated to promoting a plant-based lifestyle, I am always excited to share recipes that not only tantalise the taste buds but also pack a nutritional punch. Today, I want to spotlight our “Pea and Avocado Smash” served on toast – a personal favourite and a staple in my meal plans at Built By Plants. This recipe elevates the traditional avocado toast with the addition of peas, transforming it into a powerhouse of nutrition and flavour.

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The Recipe: Pea and Avocado Smash on Toast

Serves: 2
Preparation Time: 8 mins
Cooking Time: 4 mins

Ingredients

• 35g cooked peas
• 1 ripe large avocado
• 1 tbsp lemon juice
• 1/4 tsp salt
• 1/8 cup chopped fresh basil
• A pinch of black pepper
• 1/4 teaspoon red pepper flakes (optional for a spicy kick)

For Serving:

• 2 slices of sourdough bread, toasted

Method

1. Mash It Up: In a bowl, combine the avocado and peas. The peas add not only a delightful texture but also a boost of protein.
2. Season Well: Mix in the lemon juice, salt, black pepper, and red pepper flakes. This will give your mash a zesty and slightly spicy flavour.
3. Toast and Serve: Spread the mash over toasted sourdough bread. This is where the magic happens – the creamy mash on crisp toast.
4. Enjoy: Serve immediately and relish this nutritious, filling breakfast.

Why Peas and Avocado?

The combination of peas and avocado in this recipe is no accident. It’s a thoughtful fusion designed to maximise both taste and nutritional value. Here’s why this pair works so well together:

1. Peas: A Nutritional Powerhouse
   • Protein-Rich: Peas are one of the best plant-based sources of protein, which is vital for muscle repair, immune function, and overall energy levels.
   • High in Fibre: The fibre in peas aids in digestion and helps maintain a healthy gut. It also promotes a feeling of fullness, which can prevent overeating and support weight management.
   • Rich in Vitamins and Minerals: Peas are loaded with vitamins A, C, K, and several B vitamins, which are crucial for overall health. They also provide essential minerals like iron, magnesium, and phosphorus.
2. Avocado: More Than Just Healthy Fats
   • Heart-Healthy Fats: Avocados are renowned for their healthy monounsaturated fats, which are good for heart health and help in absorbing other nutrients.
   • Fibre and Potassium: Besides fats, avocados are also high in fibre and contain more potassium than bananas, aiding in digestive health and maintaining electrolyte balance.
   • Antioxidants Galore: They are packed with antioxidants and anti-inflammatory compounds, contributing to reduced inflammation and overall wellness.

When these two ingredients come together, they create a symphony of health benefits. The protein and fibre from the peas perfectly complement the healthy fats and vitamins in the avocado, resulting in a well-rounded, nutrient-dense dish. This Pea and Avocado Smash isn’t just delicious; it’s a powerful tool in your arsenal for health, vitality, and sustainable weight management.

Selecting the Best Avocado: A Quick Guide

A superb Pea and Avocado Smash begins with the perfect avocado. Selecting the right avocado is an art, and here are some detailed tips to ensure you choose the best one for your dish:

1. Texture: The Feel of Ripeness
   • When you gently press the avocado, it should yield to moderate pressure but shouldn’t feel mushy. Overly soft avocados may be overripe and brown inside.
   • Consider the variety: Some avocados, like the Hass variety, become softer as they ripen, while others retain a firmer texture even when ripe.
2. Colour: Visual Clues
   • The colour of a ripe avocado can vary depending on its type. Hass avocados, for example, turn a dark, almost black colour when ripe.
   • Note that the outer colour can be deceiving; some avocados remain green even when ripe, so it’s essential to combine this with the texture test.
3. Stem Test: The Sneak Peek
   • Flicking off the stem or cap at the top can give you a peek into the state of the avocado. If it comes off easily and reveals a green colour, it’s ripe. If the area underneath is brown, the avocado might be overripe.
   • This test can also help you avoid buying avocados that have started to rot from the inside, which often happens at the stem end.
4. Ripening Tips: Speeding Up the Process
   • If your avocados are hard, you can expedite the ripening process by placing them in a paper bag at room temperature. The ethylene gas released by the avocados gets trapped in the bag, speeding up the ripening.
   • Adding a banana or an apple to the bag can further hasten this process, as these fruits release more ethylene gas.
5. Storage Insights: Preserving Freshness
   • Once ripe, avocados can be stored in the refrigerator for a few days to slow down further ripening.
   • If you’ve cut an avocado and want to save the other half, keep the pit in, squeeze some lemon or lime juice over the flesh, and wrap it tightly in plastic wrap to minimise air exposure.
6. Seasonal Considerations
   • Keep in mind that avocados’ availability and quality can vary with the seasons. In some regions, avocados are best during the spring and summer.

By following these tips, you can ensure that the avocados you select are at their peak of flavour and texture, perfect for creating a delicious and creamy Pea and Avocado Smash.

Conclusion: Embracing Plant-Based Goodness

This Pea and Avocado Smash on Toast is more than just a meal; it’s a celebration of healthy, mindful eating. It exemplifies the philosophy at Built By Plants – nourishing your body with foods that are as enjoyable as they are beneficial. Try this recipe as part of your journey towards a balanced, plant-based diet, and discover how simple ingredients can make a profound impact on your health and wellbeing.

If you’re inspired by this recipe and eager to explore more such plant-based, nutritious, and easy-to-prepare meals, I invite you to check out our customised meal planning service at Built By Plants. We understand the unique nutritional needs and preferences of each individual, and our bespoke meal plans are designed to cater to those specific requirements. Whether you’re a busy professional, a mother juggling multiple responsibilities, or anyone seeking a sustainable weight loss approach, our customised meal plans are tailored to fit seamlessly into your lifestyle.

Embark on a journey of healthful eating with Built By Plants. Let us guide you in crafting a diet that’s not only aligned with your health goals but also packed with delicious, wholesome, and satisfying meals. Visit our website to learn more about our customised meal planning services and how we can assist you in achieving your health and wellness objectives with a plant-based approach.

Start Your Plant-Based Journey with Built By Plants Today!