Food & Drinks

The Perfect No-Sugar Breakfast For Your Wellness Goals

Lovers of savory breakfasts will swoon over this well-balanced, protein-rich, warming quick breakfast, which also happens to be naturally gluten-free.

Photo by Oliver Barth / LA Food Photography

When did the phrase “breakfast of champions” become so laden with sarcasm? I can’t even remember the last time someone uttered the phrase without sheepishly presenting a display of donuts, birthday cake, left-over pizza, and the like. But the fact remains that true “breakfasts of champions” do exist: ones that are so energizing, so clean, so packed with nutrients, and so empoweringly satisfying, that they really do make you feel like a superhero. These qualities are the epitome of superfood breakfasts!

Of course, superfood breakfasts come in all shapes, sizes, and flavors, and simply imply that you’re actively pursuing nutrient density and balance in your dish. What’s more, you can customize them to perfectly match your health goals. With so many people trying to reduce their sugar content, I wanted to start out this new year with a savory breakfast (savory breakfasts simply don’t get enough love anyway in my opinion!) that was void of all added sugar entirely. This warm dish is also free of all common allergens, making it a good choice for most elimination diets and cleanses.  What’s more, it tastes crave-ably delicious, and can be dressed up or down with all kinds of nuts, seeds, and whatever kinds of vegetables you may have lying around.

Get ready to start your day in true ready, set, go manner. And, happy new year!


The deep nutty flavor of kasha (cracked toasted buckwheat) is an ideal complement to the pleasantly sour taste of fermented vegetables, and grounding healthy fats like hemp seeds and avocado. Lovers of savory breakfasts will swoon over this well-balanced, protein-rich, warming quick breakfast, which also happens to be naturally gluten-free.

Makes 2 servings

2½ cups water
1 tablespoon yellow miso paste*
½ cup kasha
3 tablespoons hemp seeds, plus extra for garnish
½ large avocado, thinly sliced
¼-½ cup fermented vegetables** or kraut (use amount to taste)
1 tablespoon olive oil
Handful fresh sprouts (optional)

In a small saucepan over high heat, add the water and miso paste. Whisk well to fully incorporate the miso, and bring to a boil. Stir in the kasha and reduce heat to keep the mixture at a low boil. Cook for 8-11 minutes, stirring occasionally, until a porridge-like texture is reached. Remove from heat and stir in 3 tablespoons of hemp seeds. Transfer the porridge to serving bowls, and top with avocado, fermented vegetables, a drizzle of olive oil, and sprouts as desired. Serve warm.

*If you are avoiding soy, use a chickpea miso.

**You can make your own or buy fermented vegetables. I really like this brand, sold at many natural food stores.





One Response to “The Perfect No-Sugar Breakfast For Your Wellness Goals”

  1. Piers R. Wander Reply

    This sounds like a healthy, hearty and digestion-enhancing meal, packed with nutrients and super foods. What better way to truly start your day as a champion! I also really like the company making the probiotic-rich foods, from your link. They seem like wonderful people making delicious and really healthful products. I know my next purchase at Whole Foods. Happy, healthy New Year to all!

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