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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 staple foods that were easier to get, like whole grains and beans.
From there I prepared my favorite breakfast: brown rice, beans, “natto” (fermented soybeans), “nukazuke” (pickled vegetables), wrapped in nori (seaweed) and topped with toasted sesame seeds. I take it with a plate of miso soup and hojicha green tea.
I call this food my “yakuzen zakkokumai”. or medicinal multigrain rice. It’s a healing and restorative start to my day. As a nutritionist, I also recommend it to my clients.
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The health benefits of my breakfast
The food is packed with nutrients such as iron, iodine, potassium, calcium, magnesium, and vitamins B, C, and K.
brown rice, beans and alga They are all good sources of fiber. Thanks to the fermentation process, natto and nukazuke They are also rich in probiotics.. Fiber and probiotics are helpful for gut health and overall digestion.
My ideal breakfast, served with extra miso soup.
Photo: Michiko Tomioka
Both nori and green tea contain polyphenols, natural plant compounds that are rich in antioxidants, help fight disease and inflammation, and control blood sugar levels – he whole grain rice helps with that too.
Tofu in my miso soup, and beans In general, they are good sources of protein and essential amino acidswithout him cholesterol and the environmental impact that meat, dairy or poultry can have.
How I prepare my yakuzen zakkokumai
I batch cook everything at the beginning of the week and keep stockpiles of homemade natto, nukazuke, and miso soup on hand.
I usually use organic short grain brown rice from California, but when I want to treat myself, I order Morika Ancient Rice (my favorite grain store in my hometown of Nara, Japan) from The rice factory.
My favorite must-visit cereal store in Nara is Morika. It has been operating for more than 500 years. I even had the pleasure of meeting the owner of the store, Ms. Morikawa Yoshie.
Photo: Michiko Tomioka
The vegetables in my nukazuke are usually seasonal, but I love eggplant, cucumber, napa cabbage, daikon, and Japanese turnip. I am a fan of Suzuki Farmwhich is run by Japanese farmers in Delaware, and I often source ingredients from them.
This is how I prepare the different elements of my breakfast:
rice and beans
- I place my brown rice and bean mixture (usually 3 cups brown rice to 1 cup beans) into my rice cooker, followed by a 2 x 2 inch pot. kombu seaweed square.
- Using the brown rice setting, I let the rice and bean mixture cook for two hours for best flavor and texture.
- I place the cooked rice in an airtight container and store it in the refrigerator. I repeat the process two or three times a week.
My blend of cooked multigrain rice, plus a smiley face of edamame, for a little extra protein. I think you should always have fun with your food.
Photo: Michiko Tomioka
Natto and nukazuke
- I will soak half a kilo of soybeans overnight and boil them for three or four more hours the next day.
- I put half a pound (the other half goes in the refrigerator for miso or other recipes) of cooked soybeans in airtight flat containers, add my natto starter, and place them in the oven with the light on for 20 to 24 hours.
- I put the container in the refrigerator for 10 more hours to stop the fermentation and establish the deep flavor of the natto.
- For the nukazuke, I will mix my lightly salted vegetables in “nukadoku” (fermented rice bran paste), add rice brain 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 nukazuke at the grocery store or online.
My dog Genki is also a fan of natto.
Photo: Michiko Tomioka
miso soup
Ingredients:
- 3 cups of water
- 3 x 3 inch kombu piece
- 3 to 4 pieces of dried shiitake
- 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 firm tofu
- 1 tablespoon dried wakame seaweed
- 1 tablespoon dried goji berry (optional)
- A handful of finely chopped chives (optional garnish)
Steps:
- Wipe the kombu and shiitake with a damp paper towel.
- Dice the potatoes, chop the fresh ginger and slice the sweet onion (finely) and carrot.
- In a medium pot, add water, kombu, shiitake, onion, potato, sweet potato, carrot and goji. Bring 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, combine the miso paste and 1/2 cup soup from the pot until the miso paste is completely dissolved.
- Add the tofu, wakame, and miso mixture to the pot over medium heat. Continue to simmer for about three minutes. Then it will be ready to serve.
Once everything is prepared, it takes about five minutes to prepare your morning breakfast. If I’m heading out the door, I’ll make some nori-wrapped rice balls for the perfect on-the-go breakfast, snack, or lunch.
Michiko Tomioka, MBA, RDN is a certified nutritionist and longevity expert. Born and raised in Nara, Japan, her focus is on a plant-based diet. She has worked in nutritional roles at substance recovery centers, charter schools, and food banks. Follow her on Instagram @michian_rd.
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