I was on the search for an egg free high protein breakfast. I have always loved eggs, but they don't love me so I have almost completely cut them out of my diet. This dish is perfectly filling, full of nutrients and will keep you satisfied for hours. Plus it's simple, adaptable and full of flavour - 3 must haves in my recipes! I know Guacamole may seem like a strange name for a breakfast but I have my reasons.
Smashed Avocado is to the catering world what a mobile phone is to a millennial
Don't get me wrong, I love avocado but "smashed" is as overused a term as specialty coffee. If every coffee is specialty then isn't all coffee well, just coffee? Anyway, I digress. So I have named this Guacamole, as I prefer to treat my avocados kindly and with love, not smashing them violently into submission.
Plus "guacamole" evokes visions of fiestas, of bright colours and sunshine, laughter and love.
This recipe is also inspired by last week's Journal post on Sarcopenia, as it is generous in its low acid protein. I'm not one to use protein powders and although I love my chia puddings, variety is also a must! Delicious at any time of day, I have had this for breakfast, as a snack and have also used this in a nachos bowl for dinner.
Chickpeas contain 11.9g of protein per cup
I can hear your thoughts now, chickpeas don't agree with me, they hurt my tummy. And I would agree with you. But adding aromatics such as ginger, coriander, fennel, caraway or dill decreases the hard to digest sugars. And any of these herbs can be used in this, it's down to personal taste. Or you could easily use black beans or cannellini beans instead.
I have heard it said that chickpeas are easier to digest when they are peeled, the reason being that once chickpeas are cooked all that remains in the skin is polysaccharides, or in other words, cellulose. As humans we don't have the enzymes to break down cellulose, and as with a lot of things, some of us suffer more than others with this. I'm still testing this one out to see if chickpeas really are easier to digest when peeled but I do know that hummus made from peeled chickpeas creates the creamiest and smoothest hummus you will ever have the pleasure of indulging in!
Yes you may think I'm crazy but if you have the time, peeling chickpeas is utterly relaxing. It will only take 10 minutes, rinse them then give them a gentle pinch and the chickpea pops right out of its skin. If you don't have the time or the inclination, you could just be quite rough as you rinse the chickpeas, swishing them firmly around the colander with your hand and the skins will start to fall away. Any that remain you can ignore but the ones that fall aside can be swept into the bin.
Pumpkin seeds pack a punch for their size, with 19grams of protein per 100g
plus they also contain 3.3mg of iron per 100g which is roughly 18% of your recommended daily allowance. Toasting them is a lovely way to eat them for a change, and are enticingly moreish with the hit from the smoked paprika. The perfect topper to this along with the charred tomatoes.
1 can organic chickpeas
1 ripe avocado
Drizzle of hemp or flax seed oil (i've used Hemple hemp oil)
Zest and a generous squeeze of fresh lime juice (lemon if lime not available)
1 clove of garlic (preferably black garlic as it is higher in allicin and lower in acid)
1/2 tsp cumin
Chopped fresh coriander (or ground coriander if unavailable)
Celtic salt and fresh cracked pepper
Handful of cherry tomatoes roasted or panfried in a drop of oil
Handful of toasted pumpkin seeds
Rinse and drain the chickpeas and add to a bowl (or large pestle & mortar)
Scoop out avocado and add to the chickpeas with the remaining ingredients except the tomato and fresh herbs
Mash everything together so it is all well combined but retains some texture
Halve the cherry tomatoes and roast in the oven or pan fry in a dry pan to char them
To toast the pumpkin seeds, add the seeds to a hot pan with a dash of oil and a pinch of smoked paprika, adding a pinch of salt
Stir through fresh coriander if using and top with the tomatoes and pumpkin seeds
Serve on your favourite toasted bread for breakfast or try it on Buckwheat Bread!
Also perfect at any time of day with crackers or corn chips for a snack. Add it as a base to your favourite wraps and sandwiches or just spoon it straight from the bowl!