Ingredients

• 120 g canned lentils, drained and rinsed — well rinsed
• 20 g whey or plant-based vanilla-free protein powder — plain, unflavored or mild
• 80 g unsweetened applesauce — smooth
• 40 ml water — room temperature
• 2 g ground cinnamon
• 60 g whole grain bread — 2 thin slices
• 5 g extra virgin olive oil optional

Instructions

1. In a small saucepan, combine the rinsed lentils, applesauce, water, protein powder, and ground cinnamon, stirring well to fully dissolve the protein powder.
2. Warm the mixture over low heat for 5–7 minutes, stirring frequently, until it thickens into a soft, spreadable mash; do not let it boil to keep smells and intensity low.
3. While the lentil mixture warms, lightly toast the whole grain bread slices until just dry and slightly crisp, not dark (this keeps them easier to digest).
4. Remove the lentil apple mash from the heat and mash gently with the back of a spoon or fork until very smooth; add a spoonful of extra water if needed for a soft, pudding-like texture.
5. Spread the warm lentil apple cinnamon mixture evenly over the toast slices; if using, drizzle a tiny amount of olive oil on top for extra calories without heaviness.
6. Cut each slice into small squares or fingers to create easy-to-manage, nausea-friendly bites and serve slightly warm or at room temperature.