Savoury Rice Cakes with Smashed Pea & Avocado

This is the breakfast for when you want something fresh, green, and savoury but can't face cooking. It's an assembly job. Rice cakes, smashed avocado, and peas mashed with lemon and mint. It takes five minutes. It's surprisingly filling.

Ingredients (Serves 1):

• 2 brown rice cakes
• ½ ripe avocado
• 50g frozen peas, thawed
• A handful of fresh mint, chopped
• Squeeze of lemon juice
• Salt and pepper
• A drizzle of olive oil

Method:

1. Mash the peas roughly with a fork. Stir in the mint, lemon juice, and a pinch of salt and pepper.
2. In a separate small bowl, mash the avocado with a pinch of salt.
3. Spread the avocado on the rice cakes. Top with the smashed peas.
4. Drizzle with a little olive oil. Eat immediately.

Why it's gut-friendly: Avocado is packed with fibre and healthy fats. Peas add plant protein and prebiotic fibre. Mint is a digestive aid. Brown rice cakes are whole-grain.