Full English Fry Up

Serves 2-4

Jazz up your cooked breakfasts this month with the addition of some avocado and black bean mash and some wild mushrooms.

• 200g (7oz) mixed small peppers • 3 tbsp olive oil for drizzling

For the tomato and tamarind ketchup:

• 1 banana shallot, finely chopped

• 40g (1.4oz) fresh ginger, peeled and finely grated

• 2 tbsp tamarind paste (available from large supermarkets)

• 400g (14oz) tin chopped tomatoes

• 1 tsp of palm sugar

For the avocado and black bean mash:

• 1 large ripe avocado, mashed

• 200g (7oz) black beans, crushed slightly

• Squeeze of lemon

• ½ clove garlic, crushed

• 1 tsp cumin, ground

• 200g (7oz) wild mushrooms, brushed clean and roughly chopped

• 200g (7oz) spinach, washed and roughly chopped

1 Preheat the oven to 200°C/400°F/Gas 6. Place the peppers on a roasting tray and drizzle over a little of the olive oil. Roast for 20 minutes or until the skins begin to blister and turn brown. Remove from the oven.

2 To make the ketchup. Drizzle a little more of the olive oil in a pan, add the chopped shallot and sweat until soft. Add the grated ginger and tamarind paste to the pan and cook gently for 2 minutes before adding the chopped tomatoes and palm sugar. Simmer for 20 minutes until the sauce is thick. Season to taste with salt and pepper. 3 While the ketchup cooks make the avocado mash. Simply mix the mashed avocado with the black beans, lemon, garlic and cumin to form a rough paste.

4 Place the mushrooms in another pan with a drizzle of olive oil. Cook over a moderate heat for 5 minutes or until the mushrooms are soft. Move the mushrooms to one side of the pan, add the spinach and cook until it wilts.

5 Serve the mushrooms, spinach, avocado and black bean mash with the tomato and tamarind ketchup. This would be lovely served with fresh toast.

Recipe and photo by Dr Joan Ransley for Love Your Gut, loveyourgut.com.