16 May 2021

Smashed Pea Pesto & Chipotle Mushroom Toast


Smashed pea pesto with lemon, garlic and fresh herbs layered up with sweet and spicy chipotle mushrooms on toast. A delicious recipe to give you a great start to the day, your new go-to breakfast or brunch!

Everyone loves avocado toast, but the avocados need to be perfectly ripe, which takes planning and sometimes you just want something a little different. This smashed pea pesto is the perfect alternative to avo and can be made at any time, from frozen peas! It's fresh and flavourful and you can even make it ahead of time and it won't discolour. 


Coming together in less than 20 mins, this brunch option is super easy and so nutritious too! Not only is it packed with fibre, protein and healthy fats, but also contains a whole range of vitamins and minerals [1]. You can even boost the nutrition even more through a simple trick with your garlic - crush it up, then wait 5-10 minutes before blitzing it into the pesto and it will form a nutritious bioactive compound known as allicin. Allicin is a powerful antioxidant, it's also antibacterial and possesses cholesterol-lowering effects and is constantly being studied in relation to the improvement of an increasing number of health conditions [2], it's also beneficial for the gut, helping to feed favourable bacteria [3]. 



Mushrooms and their beneficial compounds have also recently been studied in relation to the reduction of cancer and have shown promising results in helping to correct gut dysbiosis; though it's important to note that no matter how beneficial these compounds may be, one food is unlikely to provide significant benefit in isolation and variety is always key to the diet. The overarching message is that when the gut is imbalanced, our health becomes imbalanced - feeding the gut a variety of plant based foods, helps to correct this dysbiosis, which allows the rest of our cells and systems to thrive, so we're at optimal health [4]. 



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Smashed Pea Pesto & Chipotle Mushroom Toast | Serves: 2-3 | Time: 20 mins

You'll need

  • Chopping board
  • Knife
  • Frying pan / cast iron
  • Spatula
  • Measuring cups & spoons
  • Microplane/zester
  • Food processor / high-speed blender

Ingredients

Smashed Pea Pesto:

  • 1 cup peas (if using frozen, thaw first)
  • 1 clove garlic
  • Zest and juice 1/2 lemon
  • Handful basil, parsley & mint
  • Good pinch salt and pepper
  • Drizzle olive oil
Chipotle mushrooms:
  • Drizzle olive oil
  • 250g mixed mushrooms
  • Pinch salt
  • 1 tbsp chipotle paste
To serve:
  • 2-3 slices crusty bread
  • Drizzle olive oil
  • Pumpkin seeds
  • Fresh herbs
  • Chili flakes

Method

  1. Peel and crush the garlic and allow to sit for 5-10 mins.
  2. Meanwhile, add a splash of oil to a pan on medium-high heat and chop/tear up the mushrooms, add to the pan with a pinch of salt. Cook for 5-10 mins until seared and the water has cooked off, then reduce the heat and stir through the chipotle paste then turn off the heat.
  3. Add the thawed peas, crushed garlic, lemon zest and juice, a good handful of fresh herbs, salt, pepper and a drizzle of olive oil to the food processor or blender and pulse until desired consistency. I like it a little chunky still, but you could also blitz until mostly smooth. 
  4. Toast the bread and spread on the pea pesto, top with the chipotle mushrooms, a drizzle of olive oil, handful of pumpkin seeds, fresh herbs and chili flakes. Serve up and enjoy!
Cassidy xx 

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