For an easy lunch and extremely effective recovery snack, try this miso, chickpea and avocado smash on sourdough toast.

It's loaded with pre-and probiotics, as well as healthy fats, carbs and protein. A paste made from fermented soybeans, miso is packed with an array of vitamins and minerals. It’s an acquired taste and quite salty, so go easy on it to start.


  • 400g tin chickpeas drained
  • 2tsps white miso paste
  • 1tsp sesame oil
  • juice of half a lemon
  • 1 ripe avocado
  • 2 slices sourdough
  • 1tbsp coriander chopped
  • 1tbsp sesame seeds lightly toasted
  • 2 spring onions finely sliced


  • STEP 1

    Preheat the oven to 180°C. Toast the sesame seeds for 5mins. Remove and leave to cool.

  • STEP 2

    Combine the miso, chickpeas, sesame oil and lemon juice in a medium bowl. Smash together with a fork or a potato masher.

  • STEP 3

    Scoop out the flesh of the avocado. Transfer to a plate and roughly smash with a fork. Combine with the chickpea mix, then stir in the coriander. Taste for seasoning: you may need to add more lemon juice, or some salt and pepper.

  • STEP 4

    Toast the sourdough, then generously spread the mix over the toasts. Scatter with the sesame seeds and spring onions and serve with a wedge of lemon. Any leftover mix will keep for up to two days in an airtight container in the fridge.

Toast your health with these three more gut-friendly ideas for toast

Grilled cheese - Swap the avo/ chickpea smash for kimchi and grated cheddar. Melt under the grill, top with the sesame seeds and spring onions.

Pickled beetroot - Pickles are a great probiotic; layer thinly-sliced pickled beetroot on your toast before adding the smash.

Miso mushrooms - Swap the avo/ chickpea smash for some sliced mushrooms fried in the sesame oil and 1 clove of crushed garlic.


Kate PercySports nutrition cook and author

Sports nutrition cook and keen amateur athlete Kate Percy set up the #GoFaster campaign in 2009 and, following the publication of several sports nutrition books, now produces a range of all-natural energy balls, Go Bites (