Rachel Kelly
Writer, Mental Health Campaigner, Public Speaker

Jewelled Guacamole & Roasted Peppers on Rye Bread from the Happy Kitchen

This re­cipe br­ings out the best in the veget­ables it con­tains.

The peppers are deliciously sweet and the pomegranates add sparkle to the dish. What’s more, they are bursting with vitamin C and rich in fibre, which supports a healthy gut. You can normally find small pots of them in supermarkets, or buy the fruit and scoop out the seeds yourself.
I have found it is another practice to do mindfully and with focus as a way of calming myself down. Don’t panic if you don’t have time or can’t get hold of any, though – the dish tastes good without them.



from the happy kitch­en by Rac­hel Kelly & Alice Mac­kintosh

Ser­ves 1, with lef­tov­ers

2 red, yel­low or oran­ge pepp­ers, de­seeded and sliced 2 tab­lespoons olive oil

Small han­d­ful of flat-leaf parsley, chop­ped

1 large ripe avocado

1/2 gar­lic clove, crus­hed

Squeeze of lemon juice

Han­d­ful of pomeg­ranate seeds

2 slices of toas­ted rye bread, with added seeds if pos­sible


1. Pre­heat the oven to 180°C.

2. Place the pepp­ers on a bak­ing sheet and drizzle with the olive oil and a lit­tle chop­ped parsley. Bake them for 20 minutes, turn­ing them halfway through. We like them slight­ly char­red on the out­side.

3. Scoop out the avocado flesh and mash it togeth­er with the gar­lic paste and a dash of olive oil. We pre­f­er it a lit­tle lumpy, but if you want a smooth con­sis­ten­cy, mash away to your heart’s con­tent.

4. Add a squeeze of lemon (not too much) and mix in the pomeg­ranate seeds.

5. Once the pepp­ers are co­oked, you are ready to serve. Drizzle olive or hempseed oil over the hot toast, and then spread on the guacamole. Place the roas­ted pepp­ers on top and add a sprinkle of parsley. The guacamole can be stored in the frid­ge but may go a lit­tle brown as the avocado oxidises, so it is bet­t­er eaten the same day.

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Check out the happy kitchen's Sleepy Peach, Cher­ry & Goji Crumble

The Happy Kitchen: Good Mood Food

by Rac­hel Kelly

​Togeth­er, over 5 years, Alice Mac­kintosh and I de­veloped re­cipes that put around 150 nut­rition­al stud­ies into prac­tice. They’ve hel­ped me to be­come more en­er­gised, less an­xi­ous, clear­er think­ing, more balan­ced and a bet­t­er sleep­er.

By har­ness­ing the power of food to boost my mood, not just on melancho­ly days, I have been able to stabil­ise my feel­ings. Nut­ri­tion has be­come an im­por­tant ele­ment in my holis­tic approach to stay­ing well, and I wan­ted to share what I've learnt in the happy kitch­en.