Smashed Pea & Ricotta Toast: A Hormone-Balancing, Protein-Packed Meal
Looking for a quick, delicious, and nutrient-dense meal that supports your energy levels and hormone health? This Smashed Pea & Ricotta Toast is the perfect option! Packed with protein, fibre, and healthy fats, it's ideal for women over 40 looking to nourish their bodies, boost metabolism, and enjoy a satisfying meal in just 10 minutes.
Rich in protein & fibre – Helps stabilise blood sugar levels and keeps you full for longer.
Supports hormone balance – Rich in calcium, healthy fats, and plant-based protein for optimal wellness.
Quick & easy – A gourmet-tasting dish that takes just 10 minutes to prepare.
Smashed Pea & Ricotta Toast Recipe
Ingredients (Serves 2)
1 cup (150g) frozen peas, thawed
½ cup (120g) ricotta cheese
1 tbsp extra virgin olive oil
1 tbsp lemon juice
1 small garlic clove, minced
¼ tsp sea salt & black pepper
2 slices whole-grain or sourdough bread, toasted
1 tbsp chopped fresh mint or basil
½ tbsp pumpkin or sunflower seeds (for crunch & extra nutrients)
Optional: A drizzle of honey or chilli flakes for extra flavour
How to Make It
Step 1: Smash the Peas
In a bowl, mash the peas with a fork until slightly chunky. Stir in olive oil, lemon juice, garlic, salt, and pepper for extra flavour.
Step 2: Spread the Ricotta
Generously spread ricotta over your toasted whole-grain or sourdough bread for a creamy, protein-rich base.
Step 3: Add the Smashed Peas
Spoon the smashed pea mixture evenly over the ricotta-covered toast.
Step 4: Garnish & Serve
Top with fresh herbs, a sprinkle of seeds for crunch, and optional extras like a drizzle of honey or a pinch of chilli flakes for added depth.
Macros per Serving
📊 Calories: 290 | Protein: 15g | Carbs: 32g | Fats: 12g | Fibre: 7g
This high-protein, fibre-rich meal is perfect for balancing hormones, keeping energy levels stable, and supporting overall wellness.
Love This Recipe? Get More Hormone-Friendly Meal Ideas!
Want more easy, nourishing recipes designed for women over 40? Sign up for my Weekly Health Bites and receive delicious, hormone-balancing meal ideas straight to your inbox! Click below to join!