Gut-Friendly Breakfast: Blended Oatmeal Smoothie & Garlic Avocado Toast (Mon-Tues)

This is the very first meal in my series, “My Gut-Friendly, Balanced, What I Eat Series” — the series where I share with you all the meals Grandmaster Lim, my source for gut health and ancient East Asian wellness techniques for my body, crafted together for me to eat throughout the week. I had asked him to help me put together recipes with which the ingredients are easy to access for most (aka not only Korean food which most of my recipes are comprised of). All of these ingredients are thoughtfully paired to provide energy and/or be balanced, nutritious, or gut-friendly.

Why This Smoothie?

The fruit, milk, oats, and garlic avocado toast are a great way to start mornings because it’s packed with vitamins, minerals, and protein and will stimulate healthy digestion. At first, I wanted to make overnight oats, but Grandmaster Lim advised against doing so because for me, the chia seeds, digestion-aiding fruits and milk together would cause for some painful diarrhea. Plus, the chia seeds and milk would be too much protein.

Also, I was tempted to add an egg to my Garlic Avocado toast, but it was recommended I don’t because for some, the combination of egg whites and avocados can lead to a sort of food poisoning according to Grandmaster Lim.

Ingredients (for 1 day):

• 1/2 Atualfo Mangoes

  • Note: mangoes are a great source of fiber

• 1 cup of Fuji Apple, diced and skin-on (aka put the diced apples in a measuring cup and fill it up so it’s 1 cup worth — technically not 1 cup)

  • Note: apple peels are high in pectin and apples are also great for vision; also great for skin since it’s heavy in Vitamin C and antioxidants

  • Tip: for the mango and the apple, I cut up 1 full one of each and freeze the other half for the next day

• 1 Golden Kiwi

  • Note: kiwis are great for digestion

• 1/2 cup of Blueberries

  • Note: great for skin, also great for digestion

• 1/2 Avocado

  • Note: oil in avocados are a great source of energy

• 1 cup of Oats

• 2 cups of milk of choice

  • Note: a great source of protein

• 1 slice of Whole wheat bread

• garlic powder

• drizzle of olive oil

Directions:

• Add 1 cup of oats to the blender. Pulse until fine (The finer the oats, the smoother the smoothie will be).

• Dice up mango, apple, and kiwi. Add mango apple, kiwi and blueberries to blender.

• Add milk to blender. Blend until you reach the consistency you like.

• Add olive oil to a fry pan over medium heat. Add garlic powder. Then add a slice of bread on top.

• Slice or mash half of an avocado — however you like your avocado over toast. Add avocado to the slice of bread. Serve and enjoy!

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