What do I eat for breakfast every day?
When I moved to the United States from Japan in the 1990s, the ingredients I knew and loved weren’t always easy to come by. But there were some staple foods 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), Nori (seaweed) and sprinkled with toasted sesame seeds. I have with a bowl miso soup and hojicha green tea.
I call this dish “yakuzen zakkokumai”. or medicinal multi-grain rice. It’s a healing, restorative start to my day. As a nutritionist, I also recommend it to my clients.
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Health benefits of my breakfast
Food is rich in nutrients such as iron, iodine, potassium, calcium, magnesium and vitamins B, C and K.
brown rice, beans and seaweed all are good sources of fiber. Natto and nukazuke thanks to the fermentation process It is also rich in probiotics. Fiber and probiotics are good for your overall gut health and digestion.
My ideal breakfast is served with a side of miso soup.
Photo: Michiko Tomioka
Nori and green tea both contain polyphenols, compounds that occur naturally in plants, are rich in antioxidants, and help fight disease and inflammation. manage blood sugar levels – the whole grain rice also helps with this.
Tofu in misom soup and beans generally good sources of protein and essential amino acidswithout cholesterol and the environmental impact that meat, dairy or poultry may have.
How do I make my Yakuzen zakkokuma?
At the beginning of the week, I cook everything in bulk and keep homemade natto, nukazuke and miso soup.
I usually use organic California short grain brown rice, but when I want to treat myself, I’ll order ancient rice from Morika (my favorite grain store in my hometown of Nara, Japan). Rice Factory.
A must-visit grain 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 shop, Ms. Morikawa Yoshi.
Photo: Michiko Tomioka
The vegetables in my nukazuke are often seasonal, but I love eggplant, cucumber, napa cabbage, daikon, and Japanese turnips. I’m a fan Suzuki FarmIt’s run by Japanese farmers in Delaware, and I often buy ingredients from them.
How I prepare the different elements of my breakfast:
Rice and beans
- I put my brown rice and bean mixture (usually 3 cups of brown rice to 1 cup of beans) into my rice cooker, followed by a 2 x 2 inch dish. kombu seaweed square.
- Using the brown rice recipe, I let the rice and bean mixture cook for two hours for better flavor and texture.
- I store the cooked rice in an airtight container in the refrigerator. I repeat the procedure two to three times a week.
My baked multigrain rice mix and edamame smiley face for extra protein. I believe you should always have fun with your food.
Photo: Michiko Tomioka
Natto and nukazuke
- I will soak a pound of soybeans overnight and boil them for an additional three to four hours the next day.
- 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 my natto starter and put it 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 allow the natto to develop its deep flavor.
- For Nukazuke, I will mix my lightly salted vegetables become “nukadoku”. (fermented rice bran paste), add rice bran or sea salt as needed and marinate in the refrigerator for two to three days.
While I enjoy the fermentation process, you can get pre-made natto and nukazuke at the grocery store or online.
My dog ​​Genki is also a natto lover.
Photo: Michiko Tomioka
Miso soup
Ingredients:
- 3 cups of water
- 3 x 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 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 berries (optional)
- A handful of finely chopped onions (optional garnish)
Steps:
- Wipe the kombu and shiitake with a damp paper towel.
- Dice the potato, chop 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 with a lid.
- Cook on low heat for about 10 minutes until the vegetables are soft.
- In a small bowl, combine miso paste and 1/2 cup soup until miso paste is completely dissolved.
- Add the tofu, wakame and miso mixture to a pot over medium heat. Continue boiling for about three minutes. Then it is ready to serve.
After everything is prepared, it takes about five minutes to put together breakfast in the morning. If I’m out the door, I’ll make nori-wrapped rice balls, perfect for breakfast, a snack, or lunch.
Michiko Tomioka, MBA, RDN is a certified nutritionist and longevity specialist. Born and raised in Nara, Japan, her approach is based on a plant-based diet. She has worked in nutrition roles at substance recovery centers, charter schools and food banks. Follow her on Instagram @michian_rd.
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