Minty Peas on Toast

Minty Peas on Toast

Why It's Microbiome-Friendly

Gut-Supportive Herbs. Using fresh, polyphenol-rich culinary herbs like mint have been shown to positively modulate the microbiota. Furthermore, the mentol in mint is well-known for its capacity to help relax the muscles in the digestive tract.

Microbial Avo-Boost. Gut-loving avocados have been shown to help increase α-diversity, as well as enrich Faecalibacterium, Lachnospira, and Alistipes by up to 65% compared with a control group.

Polyphenol-Rich Peas. Whole peas are nutrient-dense and abundant in macronutrients like proteins, starches, dietary fiber and non-starch polysaccharides. Pea coats are full of polyphenols, which are important bioactive ingredients that carry countless health benefits, like reducing the risk of cancer.

High in Fiber & Protein. Fiber sweeps through the digestive tract and helps keep you regular. This combo is filling and help prevents your blood sugar rising too quickly, making it a diabetic-friendly food.

Ingredients

1 bag green frozen peas

2 cloves of garlic

1 avocado 

½ a lemon

1 handful fresh mint, leaves only, no stem

4 slices of sourdough or rye bread, toasted

Salt and pepper, to taste

Directions

  1. In a large bowl, place the peas and top with boiling water. Leave for 5 minutes or so, until cooked. Rinse the peas under cool water, then drain and set aside.
  2. In a food processor, place the drained peas, peeled garlic, lemon juice, mint and a sprinkle of salt. Process till smooth – a little texture is fine. Add the avocado, and pulse a few times. Taste and add more lemon juice, salt or pepper, if desired. 
  3. Spread over the toast. Enjoy immediately! 

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