Crushed minty peas and horseradish on sourdough toast

Peas are for more than fish and chips. They’re tiny, delicious and versatile nutrient bombs! They provide protein and fibre as well as phytonutrients; they’re cheap and convenient AND they are a local food here in the UK. But peas on toast? Yes, yes, yes – so good. Crushing the peas with some fresh mint, horseradish and a bit of creme fraiche takes them to new heights. Add a poached organic egg or some crumbled feta if you’d like.

Prep time: 5 mins
Cook time: 5 mins
Servings: 1
Servings: 1


  • 1 mugful of frozen peas
  • a few fresh mint leaves, chopped
  • a teaspoon of horseradish sauce
  • a dessert spoon of full fat creme fraiche
  • 1-2 slices of buttered sourdough toast
  • a drizzle of extra virgin olive oil and some sea salt to taste


Boil the peas for 2-3 mins in very shallow water until just cooked, and still bright green

Mean time pop the bread in the toaster, to toast.

Now drain the peas and in a bowl crush them with a fork, along with the horseradish, mint, creme fraiche and salt.

Serve the peas on toast and drizzle with good olive oil

Nutrition Info


Peas are part of the pulse/legume family and bring with them that same pulse’y protein and fibre that’s so beneficial to health. But they also have specific phytonutrients – coumestrol and saponins, as well as flavonoids – catechin and epicatechin – that add to the health support that all sorts of plant foods give us. Phytos and polyphenols contribute to inflammation-fighting and immune support in the body. Massively important.

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Portion Guidelines

Instead of living with the bore of weighing food, counting points or calories and tapping everything you eat into a phone you can use nature’s custom-designed tool – your hands!

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