smashed peas toast with mint and feta

5 Years of the Recipe Redux + Smashed Pea Toast

 Smashed pea toast is a super easy, super healthy recipe that has tons of flavor. Spread it on sprouted toast for breakfast or make as a fancy appetizer!
smashed pea toast with mint and feta

This month I’m celebrating five years of recipe redux. That’s right, the recipe redux is five years old! From my very first post to today’s awesome smashed pea toast, it’s been an amazing journey of delicious food, wonderful friendships, and so much learning about blogging and photography. I’ve come a looooong way with my posts and my photography (check out the photography on this old post…oh my) and I can definitely say that the recipe redux has played a huge role in my growth as a healthy food blogger.

In case you don’t know what redux is, it’s the first and only recipe challenge founded by registered dietitians. The idea is to take delicious dishes and make them better for you. Each month is a new topic and this month we are are celebrating each other by posting a recipe that was inspired by a fellow redux member.

I’m celebrating my friend Abby Langer of Abby Langer Nutrition.  Abby is a Toronto-based RD who first posted about avocado toast last year.  Of course I’m no stranger to toast, I eat it pretty much every day, but mine is pretty boring. I rarely veer far from my beloved peanut butter and my avocado toast is definitely lacking in creativity. Abby created this avocado toast extravaganza and it looked so delicious it inspired me to get more creative with what I put on my morning bread.

Abby has a delicious blog and has created some amazing recipes as a redux member.  She also writes for the Huffington Post in Canada. I finally met her in person at our annual RD meeting last year and she is exactly as I would’ve expected. She’s smart, funny and just a little bit sassy. My kind of peeps!

smashed pea toast with feta and mint

Now onto the food! I made this minty smashed pea and feta toast a few times, once for breakfast and then again for a pre-concert appetizer. I went to see Harry Connick, Jr. last weekend on the lawn at Wolf trap and my girls and I always Bring It with the apps. For my appetizer version I used a toasted baguette vs the sourdough bread you see above. The spread can be kind of heavy, so you definitely want to start with a sturdy piece of bread.

smashed pea toast with feta and mint on sourdough bread

I hope you’ll try my smashed pea toast! It’s a super easy (I’m not kidding, you can make it in about 10 minutes start to finish), super healthy recipe that has tons of flavor. It can be spread on sprouted toast for a delicious breakfast or made as a fancy appetizer with a crispy baguette.

Celebrating 5 Years of Recipe Redux with Smashed Pea Toast

Celebrating 5 Years of Recipe Redux with Smashed Pea Toast


  • 1 cup frozen peas, cooked
  • 2-3 leaves fresh mint, chopped
  • 1/3 cup crumbled feta cheese
  • 1 Tbsp fresh lemon juice
  • Sea salt
  • 2-4 slices of crusty bread


  1. In a medium sauce pan filled with salted boiling water, cook the peas until just tender, about 2 minutes. Transfer to a medium bowl and add feta, mint, lemon juice and salt, smashing together with a fork until well mixed and chunky. Brush your bread with olive oil and toast. Let cool and pile on the pea mixture. Garnish with more feta, if desired.

This Smashed pea toast with feta and mint is the perfect healthy breakfast toast or easy appetizer via @DanielleOmar

The perfect breakfast or afternoon snack, tropical mango and kiwi chia seed pudding!

Mango Kiwi Chia Seed Pudding

This Mango Kiwi Chia Seed Pudding is the perfect breakfast or afternoon snack! High in fiber and healthy fats, it will make you smile and full. 

The perfect breakfast or afternoon snack, tropical mango and kiwi chia seed pudding!When I was in high school my mom used to make wonderful fruit salads for breakfast on the weekends. Of course I didn’t appreciate them back then, I used to beg her not to add papaya and mango. Seriously, what was I thinking? Today I can’t eat enough mango, and I sure do love papaya. Thankfully, our palate grows up as we do!

I recently picked up a six-pack of champagne mangoes from Costco. I’ve been eating one a day ever since and was excited to create a no-bake energy ball with them. Sadly, this resulted in a very disappointing kitchen fail. To make matters worse, I tried to bake up the mess, hoping a little heat would turn my wet slop into a delicious energy bar. Yeah, that did not happen. I had such great success in the past with my raw Wild Blueberry energy balls, I was overly confident I could pull it off. Ugh…I hate wasting ingredients!

After my fail, I was left wondering what else I could do with my fresh mango? I decided to go with my second favorite snack, chia seed pudding. If you haven’t tried chia seed pudding yet, you really should. It’s such a great snack! For one, it’s high in fiber and healthy fats, which means it’s super satisfying. And for two, it’s a sweet and creamy snack that feels like dessert. What more can you ask for?

The perfect breakfast or afternoon snack, tropical mango and kiwi chia seed pudding!

The base for this mango kiwi chia seed pudding is 1 cup of milk (any nut milk or even cow’s milk will do) with 1/4 cup chia seeds. Once you have this base, you can pretty much do anything you want. I typically add a few drops of liquid Stevia and some vanilla and go from there. You can use any type of sweetener you want, maple syrup or honey are great, too. I love to mix my pudding with yogurt. The creaminess of the yogurt just takes it to a whole new level. And then of course you need some fruit for texture, and I like to sprinkle on some kind of nut topping. Today I used hemp seeds, but sliced almonds would be good or even some chopped macadamia nuts.

chia seed pudding with mango and kiwi

What’s so great about chia seed? I’ve written about this before, just read HERE to learn more. I think you’ll really enjoy this mango kiwi chia seed recipe, it’s the perfect breakfast or afternoon pick me up and is super simple to make!

Mango-Kiwi Chia Seed Pudding

Mango-Kiwi Chia Seed Pudding


  • 1/4 cup chia seeds
  • 1 cup almond milk, unsweetened
  • 1 mango, sliced
  • 1 kiwi, sliced
  • 4 oz mango yogurt
  • hemp seeds for topping, optional


  1. Combine chia seeds and nut milk in a bowl and whisk until well combined. Refrigerate for an hour. Remove from fridge after an hour and stir well again. Place in fridge overnight or for another hour or so (just until thickens). Peel and chop mango. Peel and slice kiwi. Add chia to serving glass, layer with yogurt and top with fruit. Sprinkle with hemp seeds or nuts. Enjoy!



High in fiber and healthy fats, this mango and kiwi chia seed pudding is the perfect breakfast or afternoon snack!

For more chia seed pudding delights, check out these older posts:

My favorite chia pudding easy and delicious and the almond crumb topping is the bomb!


Honey Macadamia Nut Chia Custard


Cherry Chia & Oatmeal


The best chia seed pudding roundup. Healthy recipes for snacks or on the go breakfast!

Asparagus and Zucchini Noodles with Creamy Spinach Pistachio Pesto

Asparagus and Zucchini Noodles with Spinach Pesto

Asparagus and Zucchini Noodles with Creamy Spinach Pistachio Pesto

June is zoodle mania in our house. There’s something about the start of summer that gets my spiralizer hummin’! This salad is a play on a old favorite of mine: this roasted corn and spiralized zucchini noodle salad with cherry tomatoes. I ate the heck out of that salad in 2014.

I love this recipe because it’s veggie on veggie on veggie. Could it be healthier? I think not. The first level of veggie is the spinach pesto. I threw some baby spinach, parsley, pistachios, miso paste, and a little Parmesan cheese into the food processor. I blended that up to create this beautiful creamy pesto that I tossed with the spiralized zucchini noodles, which are the second level of veggies. Then I tossed the zoodles with sauteed asparagus and chopped cherry tomatoes, the third level of veggies.

Asparagus and Zucchini Noodles with Spinach Pistachio Pesto

This zoodle salad is truly satisfying and super tasty. Why is it so satisfying? Well for one, between the spinach and the veggies, it’s packed with fiber. I also didn’t skimp on the fat. I used pistachios, olive oil and a bit of Parmesan cheese in my pesto. I could have just eaten my spiralized zucchini with some marinara sauce, that would have been quick and easy. But it likely wouldn’t have been as satisfying for the long haul. You have to add some fat and a bit of protein to make a truly satisfying meal.

Asparagus and Zucchini Noodles with Creamy Spinach Pesto

For some people, this is definitely not enough to keep them full. I totally get that! This would be a side dish for my husband (and it was!). He would need a protein and another carb on the side to feel “done.” He grilled up some steak and had a small sweet potato with this salad. I was actually okay with it as is. Keep in mind I had 2.5 times the serving he did. My dinner strategy is to get full off more veggies. It works!

Asparagus and Zucchini Noodles with Spinach Pesto

However you need to make your veggie noodles work for you, I say get it done. Whether as a side dish or a main meal, spiralizing your veggies is a great way to eat more of what does a body good — especially this time of year when we have tasty tomatoes, fresh corn and tons of zucchini to look forward to!

Need a little more inspiration? Below are a few more recipes:

Sauteed Asparagus with Zucchini Noodles & Spinach Pesto

Yield: 2-3 servings

Sauteed Asparagus with Zucchini Noodles & Spinach Pesto


  • 1 bunch asparagus
  • 1 tsp extra virgin olive oil
  • 4 zucchinis, spiralized
  • 1-2 Tbsp veggie broth
  • 1/2 cup cherry tomatoes, halved
  • sea salt
  • For the Pesto:
  • 2 big handfuls baby spinach
  • 1 handful chopped fresh parsley
  • 1 tsp miso paste
  • 1/4 cup extra virgin olive oil
  • 1/4 cup shelled pistachios
  • 1/4 cup Parmesan cheese, grated


  1. Snap the asparagus by the ends and chop into bite sized pieces. Heat a saute pan with 1 tsp olive oil and add asparagus, let saute for 1 minute. Add broth and cook until broth evaporates and asparagus are cooked, but still a bit crunchy (you don't want mushy asparagus).
  2. Spiralize zucchini and set aside. Slice the tomatoes. In a food processor, add all the pesto ingredients, except the oil. Process while slowly adding oil through the top. Keep pulsing until well combined, scraping down sides, if needed.
  3. Toss zoodles with some of the pesto and place in a serving bowl. Top with asparagus and cherry tomatoes. Serve immediately.