When I moved to the United States from Japan in the 1990s, it wasn’t always easy to get the ingredients I knew and loved. But some staples are easier to obtain, such as whole grains and legumes.
From there, I made my favorite breakfast: brown rice, beans, “natto” (fermented soybeans), “nukazuke” (pickled vegetables), wrapped in nori (seaweed) and topped with toasted sesame seeds. I paired it with a bowl of miso soup and hojicha green tea.
I call this meal “yakuzen zakkokumai”, Or medicinal cereal rice. This was the beginning of my day of healing and recovery. As a nutritionist, I recommend it to my clients as well.
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The health benefits of my breakfast
This meal is rich in nutrients such as iron, iodine, potassium, calcium, magnesium, and B, C, and K vitamins.
brown rice, beans and seaweed are both good sources of fiber. Due to the fermentation process, natto and nuclear rice Also rich in probiotics. Both fiber and probiotics contribute to your overall gut health and digestion.
My ideal breakfast with extra miso soup.
Photo: Michiko Tomioka
Both seaweed and green tea contain polyphenols, naturally occurring compounds in plants that are rich in antioxidants and help fight disease and inflammation, and Manage blood sugar levels – this whole wheat Rice helps too.
Tofu in my miso Soups and legumes in general are both good sources of protein and necessary amino acids,No cholesterol and the environmental impact of meat, dairy or poultry.
How do I prepare medicated chop suey
I batch cook everything at the beginning of the week and have homemade natto, nuke rice, and miso soup on hand.
I usually use organic California short grain brown rice, but when I want to treat myself, I order ancient rice from Morika (my favorite grain shop in my hometown of Nara, Japan) rice mill.
My favorite go-to grain store in Nara is Morika. It has been in operation for over 500 years. I even had the pleasure of meeting the owner, Ms. Yoshie Morikawa.
Photo: Michiko Tomioka
The vegetables in my Nukazuke are usually in season, but I like eggplant, cucumber, Chinese cabbage, daikon, and Japanese radish. I am a fan of Suzuki Farmwhich is run by Japanese farmers in Delaware from whom I often source ingredients.
Here are the different elements of how I make breakfast:
rice and beans
- I put the brown rice and bean mixture (usually 3 cups of brown rice per 1 cup of beans) into the electric skillet and add 2 x 2-in. Kelp square.
- Using the brown rice setting, I let the rice and bean mixture cook for two hours for better flavor and texture.
- I place the cooked rice in an airtight container and place it in the refrigerator. I repeat this process two to three times a week.
I cooked the multigrain rice mixture and added edamame smileys for some protein. I believe you should always enjoy food.
Photo: Michiko Tomioka
Natto and noodle pickles
- I would soak a kilogram of soybeans overnight and cook them for three to four hours the next day.
- I put a half pound of cooked soybeans (the other half in the refrigerator for miso or other recipes) into a flat airtight container, add natto starter, then pop them in the oven with the light on for 20 to 24 hours .
- I placed the container in the refrigerator for another 10 hours to stop further fermentation and allow the rich flavor of the natto to solidify.
- For nukazuke I would mix My lightly salted vegetables turned into “nukadoku” (fermented rice bran paste), add rice brain or sea salt as needed, and marinate in the refrigerator for two to three days.
While I like the fermentation process, you can also buy prepared natto and noodle rice at the grocery store or online.
My dog Genki is also a fan of Natto.
Photo: Michiko Tomioka
miso soup
raw material:
- 3 cups water
- 3 x 3-inch kelp slices
- 3 to 4 slices of dried shiitake mushrooms
- 1 sweet onion
- 1 medium potato
- 1/2 sweet potato
- 1 carrot
- 1 tablespoon fresh ginger
- Other vegetables of your choice
- 2 tablespoons white miso paste
- 1 pack old tofu
- 1 tablespoon dried wakame
- 1 tablespoon dried wolfberry (optional)
- A handful of chopped scallions (optional garnish)
step:
- Wipe the kelp and shiitake mushrooms with a damp paper towel.
- Dice the potatoes, chop the fresh ginger, slice the sweet onions (finely chopped) and carrots.
- Add water, kombu, shiitake mushrooms, onions, potatoes, sweet potatoes, carrots and wolfberries to a medium pot. Bring to a boil over high heat and cover.
- Simmer over low heat for about 10 minutes until the vegetables are tender.
- In a small bowl, combine miso paste and 1/2 cup of the pot broth until miso paste is completely dissolved.
- Add the tofu, wakame and miso mixture to the pot and place over medium heat. Continue cooking for about three minutes. Then it’s ready to serve.
Once everything is ready, it takes about five minutes to prepare breakfast in the morning. If I’m heading out, I make some kimbap rice balls for the perfect on-the-go breakfast, snack, or lunch.
Michiko Tomioka, MBA, RDN are certified nutritionists and longevity experts. Born and raised in Nara, Japan, she focuses on a plant-based diet. She has held nutrition positions at material recycling centers, charter schools, and food banks. Follow her on Instagram @michain_rd.
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