Did you y’all realize I used to be a sugar ADDICT?
I mean I still kind of am. BUT I am working on it. When I was a kid, I used to hoard sweets and candy in my room (sorry to my mother who did not know this. Ha!). Reese’s cups were my drug of choice. I was so content to have a muffin or a donut for breakfast, and, even in college, my go to was a highly sweet yogurt with just as sugary granola. I usually would crave chocolate after every meal. And I was not just satisfied with a whole piece. I needed a whole bar.
You heard that right friends. A whole freaking bar.
However, coming into my mid-twenties (the horror!) I now realize that my addiction to sugar has the potential to have a serious negative impact to my health. There are studies that correlate increased sugar consumption and obesity, diabetes, and cardiovascular disease. It can also be linked to mood disorders and depression. The commonly believed reason for the latter two is that, once the addictive sugar high weans off, your energy and mood dips. Like with caffeine, but tastier and less obvious. Now, I am not advocating for a complete elimination of sugar from your diet. Fruit, which naturally has a ton of sugar, also provides us with a ton of fiber and nutrients. And I am not prepared to give up my dates anytime soon.
And by dates I totally mean the fruit. Y’all know I care too much about carbs.
No, the true culprit is the sugar that you would not expect to be in foods, but it is. The added sugar. Soon, the FDA will post nutrition labels that separate the added sugar from the total sugar. It is a great step in the right direction, but that does not mean we can be unconscious to the added sugar in our food.
For the past couple of weeks, I have tried to deviate from my normally sweet breakfasts for something a little more savory. Adding things like avocado, cauliflower, and beets to smoothies to make them less sweet is one of my favorite tricks of the trade. However, one of my other favorite things is completely switching up my breakfast to include some savory goodies. Since having these bowls at least one a week, I find my blood sugar spiking less, my cravings for food diminishing, and my skin clear up.
I think that is change we can all get behind.
This breakfast is extra speedy, meaning you can get from zero to delish in minimal time. Grinding the grains first means the porridge cooks in no more than 30 minutes. You can even cook up a whole bunch o’batches to eat throughout the week. I then stir in a preserved lemon slice, which gives the grains so much brightness. I found preserved lemons at Trader Joe’s, but, if you can’t find them, feel free to substitute lemon zest and juice in there.
And trust me, the toppings opportunities are ENDLESS. I love adding a soft boiled egg, kimchi, and greens, but feel free to TRASH IT UP! (copyright lol) however you feel. Sauerkraut? You’ve got it! Tomatoes! Avocado!? Don’t get me started on the avo.
10 minPrep Time
40 minCook Time
50 minTotal Time
- 1/2 cup hard red winter wheatberries
- 1 slice preserved lemon (very optional, but very recommended)
- salt, to taste
- 1 teaspoon coconut oil
- 1/4 cup kimchi
- 2 eggs
- optional toppings (avocado, sautéed greens, sesame oil, sesame seeds)
Pulse wheatberries in a food processor until grains are broken, but not ground to a powder. Heat 2 cups of water to a boil over medium heat. Add a liberal pinch of salt, then stir in wheatberries. Lower the heat to a simmer and cook, stirring occasionally, until the mixture is thickened, around 35-40 minutes. Stir in preserved lemon, if using, and season with salt and pepper.
Just before porridge is done, cook unbroken eggs in a small saucepan of boiling water for 6 minutes. If firmer yolks are desired, cook for one minute more. Transfer to a bowl of ice water and let sit just until warm. Carefully peel and slice in half lengthwise.
Heat oil in a small skillet over medium heat. Cook kimchi, tossing, just until slightly darkened and warmed through, about 1 minute.
To serve, divide porridge into two bowls. Top with halved eggs, sautéed kimchi, and other toppings of choice. EAT.
Actually, get me started on the avo. Started and finished.