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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 know and love. But there were some staples that were easier to come by, like whole grains and beans.
From there, I built my favorite breakfast: brown rice, beans, “natto” (fermented soybeans), “nukazuke” (pickled vegetables), wrapped with nori (seaweed) and topped with toasted sesame seeds. I have it with a bowl of put soup and hojicha green tea.
I call this meal 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 meal is full of nutrients such as iron, iodine, potassium, calcium, magnesium and vitamins B, C and K.
Brown rice, beans and seaweed 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 your overall health and intestinal digestion.
My ideal breakfast, served with extra miso soup.
Photo: Michiko Tomioka
Nori and green tea contain polyphenols, natural compounds in plants that are rich in antioxidants, help fight disease and inflammation, and manage blood sugar levels – him whole grain rice helps with this too.
The tofu in my miso soup, and beans in general, they are good sources of protein and essential amino acidswithout the cholesterol and the environmental impact that meat, dairy or poultry can have.
How do I prepare my yakuzen zakkokumai
I batch cook everything at the beginning of the week and keep stores of homemade natto, nukazuke and miso soup on hand.
I usually use organic California short grain brown rice, but when I want to treat myself, I order from Morika (my favorite grain shop in my hometown of Nara, Japan) the ancient rice from The rice factory.
My favorite cereal store in Nara is Morika. It has been operating for over 500 years. I also had the pleasure of meeting the owner of the store, Mrs. Morikawa Yoshie.
Photo: Michiko Tomioka
The vegetables in my nukazuke are often seasonal, but I like eggplant, cucumber, napa cabbage, daikon and Japanese turnip. I am a fan of Suzuki Farmwhich is run by Japanese farmers in Delaware, and often sources ingredients from them.
Here’s how I make the different elements of my breakfast:
Rice and beans
- I put my brown rice and bean mixture (typically 3 cups of brown rice to 1 cup of beans) in my rice cooker, followed by a 2 x 2 inch. square of kombu seaweed.
- Using the brown rice setting, I let the rice and bean mixture cook for two hours for better flavor and texture.
- I put the cooked rice in an airtight container and keep it in the refrigerator. Repeat the process two to three times a week.
My mix of cooked multigrain rice, plus an edamame smiley face, for some extra protein. I believe you should always have fun with your food.
Photo: Michiko Tomioka
Natto and nukazuke
- I’ll put a pound of soybeans overnight, plus boil for an additional three or 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 closed containers, add my natto starter and put it in the oven with the light on for 20 to 24 hours.
- I put the container in the refrigerator for an additional 10 hours to stop further fermentation and establish the deep flavor of the natto.
- For the nukazuke, I’ll mix it up my slightly 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 like the fermentation process, you can also buy prepared 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 piece of kombu
- 3 to 4 pieces of dried shiitake
- 1 sweet onion
- 1 medium potato
- 1/2 sweet potato
- 1 carrot
- 1 teaspoon of fresh ginger
- Additional vegetables of your choice
- 2 tablespoons of white miso paste
- 1 package firm tofu
- 1 tablespoon of dried wakame seaweed
- 1 tablespoon dried goji berry (optional)
- A handful of finely chopped shallots (optional garnish)
Steps:
- Dry the kombu and shiitake with a damp paper towel.
- Cut the potatoes, chop the fresh ginger and cut the sweet onion (finely) and the carrot.
- In a medium pot, add the water, kombu, shiitake, onion, potato, sweet potato, carrots and goji. Bring to a boil over high heat and cover with a lid.
- Simmer on low heat for about 10 minutes, until the vegetables are tender.
- In a small bowl, combine 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 miso to the pot over medium heat. Continue simmering for about three minutes. Then it is ready to serve.
When everything is prepared, it takes about five minutes to assemble breakfast in the morning. If I’m going out the door, I’ll make some rice balls wrapped in nori, for the perfect breakfast, snack or lunch.
Michiko Tomioka, MBA, RDN is a certified nutritionist and longevity expert. Born and raised in Nara, Japan, her approach focuses on a plant-based diet. She has worked in nutrition roles at substance abuse recovery centers, charter schools and food banks. Follow her on Instagram @michian_rd.
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