When I moved from Japan to the United States in the 1990s, it wasn't always easy to get the ingredients I knew and loved. But there were some staples that were easier to obtain, such as whole grains and beans.
From there, I made my favorite breakfast: brown rice, beans, natto (fermented soybeans), and nokazuke (pickled vegetables), wrapped in cheese. My light (seaweed) and topped with toasted sesame seeds. I have it with a bowl of Miso Soup and hojicha Green tea.
I call this meal “yakuzen zakukomai.” Or medical multigrain rice. It's a healing and restorative start to my day. As a nutritionist, I recommend it to my clients as well.
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Health benefits of breakfast
The meal is packed with nutrients such as iron, iodine, potassium, calcium, magnesium, and vitamins B, C, and K.
brown rice, Bean and Seaweed They are all good sources of fibre. Thanks to the fermentation process, natto and nokazuki It is also rich in probiotics. Fiber and probiotics are beneficial for overall gut health and digestion.
My ideal breakfast is served with extra miso soup.
Photo: Michiko Tomioka
Both nori and green tea contain polyphenols, which are compounds found naturally in plants that are rich in antioxidants and help fight diseases and infections. Managing blood sugar levels – the Whole grains Rice helps with this too.
Tofu in my miso Soup, and Bean In general, they are good sources of protein and essential Amino acidsDon Cholesterol And the environmental impact that meat, dairy products or poultry can have.
How do I prepare Yakuzen Zakukomai?
I cook everything in batches at the beginning of the week and keep a stock of homemade natto, nokazuke, and miso soup on hand.
I usually use organic short-grain California brown rice, but when I want to treat myself, I'll order Morika Rice (my favorite grain shop in my hometown of Nara, Japan) from ancient rice Rice factory.
My favorite grain store and must-visit in Nara is Murica. It has been in operation for over 500 years. I even had the pleasure of meeting the shop owner, Ms. Morikawa Yoshii.
Photo: Michiko Tomioka
The vegetables in Nukazuki are mostly seasonal, but I like eggplant, cucumber, Napa cabbage, daikon, and Japanese kale. I'm a fan Suzuki farmwhich is run by Japanese farmers in Delaware, and I often get ingredients from them.
Here is how to prepare the different items for breakfast:
Rice and beans
- I place the brown rice and bean mixture (usually 3 cups of brown rice for every 1 cup of beans) in a rice cooker, followed by a 2 x 2-inch bowl. Box of seaweed combo.
- Using the brown rice setting, I let the rice and bean mixture cook for 2 hours for better flavor and texture.
- I put the cooked rice in an airtight container and keep it in the refrigerator. I repeat the process two to three times a week.
Cooked multigrain rice mixture, plus a smiley face of edamame, for some extra protein. I think you should always enjoy your food.
Photo: Michiko Tomioka
Nato and Nokazuki
- I will soak one pound of soybeans overnight, as well as boil them for an additional three to four hours the next day.
- I put a half pound (the other half goes into the fridge for miso or other recipes) of cooked soybeans in flat airtight containers, add my natto starter and put it in the oven with the light on for 20 to 24 hours.
- I place the container in the refrigerator for an additional 10 hours to stop further fermentation and set the deep natto flavor.
- As for the nokazuki, I'll mix it up My lightly salted vegetables to “nukaduku” (fermented rice bran paste), add rice bran or sea salt as needed, and marinate for two to three days in the refrigerator.
While I enjoy the fermentation process, you can also buy ready-made natto and nokazuke at the grocery store or online.
My dog Jinki is also a fan of natto.
Photo: Michiko Tomioka
Miso soup
ingredients:
- 3 cups of water
- 3 x 3 inch combo piece
- 3 to 4 dried shiitake pieces
- 1 sweet onion
- 1 medium potato
- 1/2 sweet potato
- 1 carrot
- 1 tablespoon fresh ginger
- Additional vegetables of your choice
- 2 tablespoons white miso paste
- 1 package of firm tofu
- 1 tablespoon dried wakame seaweed
- 1 tablespoon dried goji berries (optional)
- A handful of finely chopped green onions (optional garnish)
steps:
- Wipe the kombu and shiitake with a damp paper towel.
- Cut the potatoes into cubes, chop the fresh ginger, and chop the sweet onions (finely) and carrots.
- In a medium bowl, add water, kombu, shiitake, onion, potato, sweet potato, carrot and goji. Bring the mixture to a boil over high heat and cover with a lid.
- Simmer for about 10 minutes, until the vegetables are tender.
- In a small bowl, mix the miso paste with 1/2 cup of soup from the bowl until the miso paste is completely dissolved.
- Add the tofu, wakame, and miso mixture to the pot over medium heat. Continue boiling for about three minutes. Then it is ready to serve.
Once everything is set up, making breakfast in the morning takes about five minutes. If you're out the door, I'll make some nori-coated rice balls, for the perfect breakfast, snack, or lunch.
Michiko Tomioka, MBA, RDN is a certified nutritionist and longevity expert. She was born and raised in Nara, Japan, and her approach focuses on a plant-based diet. She has worked in nutrition roles at substance recovery centres, independent schools and food banks. Follow her on Instagram @michian_rd.
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