Nutritionist Emily English, known as Em the Nutritionist on social media, has revealed a simple upgrade to avocado on toast that boosts fibre and flavour using a common frozen ingredient. Her high-fibre super greens toast incorporates frozen peas, which most households already have in their freezer.
Secret Ingredient: Frozen Peas
In a recent TikTok video, Emily said: "One thing that I always find social media goes crazy for is a good toast recipe, and this is one to add to your roster: my high-fibre super greens toast. It's basically our avocado toast but with a serious upgrade." Alongside avocado, she adds a substantial portion of frozen peas, thawed within minutes and mashed directly into the mixture.
She noted in the video's caption: "I bet most of us have a bag of frozen peas lurking in the freezer, and this is such a good way to use them. Think of it as a way to supercharge your avocado toast: more fibre, more greens, more freshness."
Nutritional Boost
Emily's creation delivers an impressive 10 grams of fibre and 13 grams of protein per serving, making it a nutritious and filling breakfast or brunch option. The process simply requires adding the peas to the avocado together with all the remaining ingredients and mashing until chunky and creamy.
Recipe: High-Fibre Super Greens Toast
Ingredients: one slice bread of choice, two tbsp frozen peas, half small avocado, one spring onion finely sliced, a small handful of parsley and basil chopped, juice and zest of half a lemon, one to two eggs.
Method: Boil the egg for seven minutes, then run under cold water and peel. Pour boiling water over the peas and leave for a minute or two to defrost, then drain. Add them to a bowl with the avocado, spring onion, herbs, lemon juice and zest. Mash together until chunky and creamy, then season to taste. Toast your bread, pile on the super greens avocado mix, then top with the seven-minute egg. Finish with a little extra lemon zest, herbs or black pepper.
Social Media Buzz
Emily's footage has already accumulated over 70,700 views, garnering 3,773 likes and 17 comments. Patricia wrote: "Just tried this its delish." Layan commented: "Wow the peas are next level! I'm gonna try this!" Another said: "We're fully on board with giving the humble frozen pea its moment, great way to increase your fibre intake too!" Naomi said, "Oufff with peas? I think you might have me influenced, a little tajin and chef's kiss," while Heidi commented, "I don't like avocado but this might convert me."
