Wednesday Wisdom from Framar Health - Supercharged Avocado Toast

14 August 2019

Wednesday Wisdom from Framar Health - Supercharged Avocado Toast

Wednesday Wisdom with Sarah Trimble Nutrition from Framar Health, providing expert nutritional advice & recipes to help support your marathon training.

Supercharged Avocado Toast for Runners


It feels like avocado toast is the most popular breakfast/ brunch or lunch dish around these days, and for good reason, it’s both nutritious and delicious. Avocadoes are a nutritional powerhouse packed with potassium (even more than bananas), good fats and B vitamins.

This supercharged avocado toast is a bit different, by blending the avocado with edamame beans (sometimes called soya beans) we increase the protein content of the dish as well as significantly increasing the nutrient content. Edamame beans are a high quality plant protein, providing an excellent protein source for vegan and vegetarian runners (high quality protein is essential to ensure muscle recovery following exercise). Edamame are also rich in potassium and magnesium, important electrolyte minerals that promote hydration and muscle function during exercise.

This dish would make an excellent post-run breakfast or brunch and the recipe makes enough for a few servings



  • 1 large avocado
  • 200g edamame beans, frozen
  • Juice of ½ lemon
  • 2 spring onions, chopped
  • 2 tbsp olive oil
  • Salt and pepper
  • Sourdough bread, to serve


  1. Boil edamame beans until soft (this should take about 5-10 mins) and then drain and rinse in cold water.
  2. In a blender or food processor, combine the avocado, cooked edamame, lemon juice, spring onions and olive oil. Blend the mixture until you have reached your desired consistency, you will have to pause every now and again to scrape down the sides of the blender.
  3. Transfer to a bowl and season to taste with salt and pepper. Serve on toasted sourdough bread.


For more information on Framar Health, Official Nutrition Partner for the Deep RiverRock Belfast City Marathon and Half Marathon, please click HERE.