Serves: 2-4


  • 1 large ripe avocado
  • 2 cups of mushrooms, washed and sliced
  • 1 yellow onion, chopped
  • 2 cloves of garlic, finely chopped
  • 1 large handful of baby spinach (optional)
  • 2 tablespoons of hemp seeds (optional)
  • 1 teaspoon of olive or vegetable oil
  • Salt and pepper to taste
  • 2-4 slices of wholegrain bread


  1. Heat oil in a pan, add onions and garlic and cook until onions become translucent (approximately 5 minutes).
  2. Add mushrooms and sauté until golden brown, then add salt and pepper.
  3. Once the mushrooms are ready, turn off the heat and add the baby spinach (if using). Fold the spinach into the mixture to incorporate.
  4. Toast the bread and slice the avocado into wedges.
  5. Cover the toast with avocado, sprinkle with hemp seeds and add the mushroom mixture.

Tip: For an oil-free option, use water or vegetable stock to sauté the onions and garlic. I also like to rub garlic on my toast for an extra kick!