Avo Pea Smash

Avo Pea Smash

Nourishing: 2 people
Time: 15 minutes


A handful of your favourite seeds per person (my favourite are sunflower & pepita (pumpkin) seeds)
2 tbsp coconut oil
2 cups frozen peas (1 cup per person)
2 slices of bread of your preference (GF if required)
Salt, pepper and cayenne pepper to taste
1 ripe avocado
To garnish:
I love to compliment this with a handful of chopped fresh spinach or mixed greens from the garden
Chopped spring onions
Lemon wedge
Olive oil and balsamic vinegar drizzle


  1. In a small frypan, add nuts and seeds and pan fry on medium heat. Toss often to avoid burning. These are done when they start to slightly brown and pop (3-5 minutes), remove from heat.
  2. In a medium frypan, heat the coconut oil on medium heat and add frozen peas once oil has melted, stirring to coat. We are just defrosting/heating the peas and want them to retain their moisture so avoid over-cooking.
  3. Pop your bread in the toaster.
  4. Add salt, pepper and cayenne pepper to your peas, stirring to coat.
  5. Slice avocado and smash onto toast.
  6. Peas will go bright green and once they're heated through you can take them off the heat and use a potato masher to roughly mash them, leaving some whole.
  7. Plate up: Scoop your cooked pea mixture onto the avocado toast, top with seeds and add your garnishes.
  8. Breathe, extend gratitude to these ingredients and to the Earth and set the intention to nourish your body with this meal. Enjoy!

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