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When I moved from Japan to the US 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 get, like whole grains and beans.
From there I made my favorite breakfast: brown rice, beans, natto (fermented soybeans), nukazuke (pickled vegetables), wrapped nori (seaweed) and sprinkled with toasted sesame seeds. I have it with a bowl bowl soup and hojicha green tea.
I call this food my “yakuzen zakkokumai” or medicinal multigrain rice. It’s a healing, 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 like iron, iodine, potassium, calcium, magnesium, and vitamins B, C, and K.
brown rice, beans and algae all are good sources of fiber. Thanks to the fermentation process, natto and nukazuke also rich in probiotics. Fiber and probiotics are good for overall gut and digestive health.
My perfect breakfast served with a side of miso soup.
Photo: Michiko Tomioka
Both nori and green tea contain polyphenols, naturally occurring compounds in plants rich in antioxidants that help fight disease and inflammation, and manage blood sugar levels – that whole grains rice helps with that too.
Tofu in my miso bowl soup, and beans in general, are good sources of protein and are essential amino acidswithout cholesterol and the environmental impact that meat, dairy or poultry may have.
How I prepare my yakuzen zakkokumai
I batch cook everything at the beginning of the week and keep homemade natto, nukazuke and miso soups on hand.
I usually use California Organic Short Grain Brown Rice, but if I want to treat myself, I’ll order Morika Ancient Rice (my favorite grain store in my hometown of Nara, Japan) at Rice factory.
My favorite and must-visit grain store in Nara is Morika. It has been active for over 500 years. I even had the pleasure of meeting the owner of the shop, Ms. Morikawa Yoshi.
Photo: Michiko Tomioka
The vegetables in my nukazuke are often seasonal, but I like eggplant, cucumbers, napa cabbage, daikon, and Japanese turnips. I’m a fan Suzuki farmrun by Japanese farmers in Delaware, and I often get ingredients from them.
Here’s how I make the different elements of my breakfast:
Rice and beans
- I put a mixture of brown rice and beans (usually 3 cups of brown rice to 1 cup of beans) in my rice cooker and then 2 x 2-in. a square of kombu seaweed.
- Using the brown rice setting, I let the rice and bean mixture cook for two hours for the best flavor and texture.
- I put the cooked rice in an airtight container and store it in the fridge. I repeat the procedure two or three times a week.
My cooked multigrain rice mix, plus edamame smilie, for extra protein. I believe you should always enjoy eating.
Photo: Michiko Tomioka
Natto and nukazuke
- I will soak one pound of soybeans overnight and the next day boil them for another three to four hours.
- I put half a pound (the other half goes in the fridge for miso or other recipes) of cooked soybeans in flat airtight containers, add natto leaven and put them in the oven with the light on for 20-24 hours.
- I put the container in the fridge for another 10 hours to stop further fermentation and to infuse the natto flavor.
- For nukazuke, I will mix my lightly salted vegetables in nukadoc (fermented rice bran paste), add rice bran or sea salt as needed and marinate for two to three days in the refrigerator.
While I like the fermentation process, you can also purchase pre-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 glasses of water
- A 3-by-3-inch piece of kombu
- 3-4 pieces of dried shiitake
- 1 sweet onion
- 1 medium potato
- 1/2 sweet potato
- 1 carrot
- 1 tablespoon of fresh ginger
- Additional vegetables of your choice
- 2 tablespoons of white miso paste
- 1 package firm tofu
- 1 tablespoon dried wakame seaweed
- 1 tablespoon dried goji berries (optional)
- A handful of thinly sliced ​​onions (optional garnish)
Steps:
- Wipe the kombu and shiitake with a damp paper towel.
- Cut the potatoes into cubes, mince the fresh ginger and chop the sweet onion (finely) and the 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.
- Simmer over low heat for about 10 minutes until the vegetables are soft.
- In a small bowl, stir together the miso paste and 1/2 cup of the soup from the pot until the miso paste is completely dissolved.
- Add the tofu, wakame and miso mixture to a saucepan over medium heat. Continue to simmer for about three minutes. It is then ready to serve.
Once everything is prepared, it takes about five minutes to assemble breakfast in the morning. When I’m going out, I’ll make some rice balls wrapped in nori for the perfect breakfast, snack or lunch.
Mitiko Tamioka, MBA, RDN is a board certified nutritionist and longevity expert. Born and raised in Nara, Japan, her approach is centered around a plant-based diet. She has worked as a nutritionist at substance recovery centers, charter schools, and food banks. Follow her on Instagram @michian_rd.
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