When I moved to the US from Japan in the 1990s, it wasn’t always easy to find the ingredients I knew and loved. But there were some staples that were easier to come by, like whole grains and beans.
From there I made my favorite breakfast: brown rice, beans, “natto” (fermented soybeans), “nukazuke” (pickled vegetables), wrapped with crazy (seaweed) and topped with toasted sesame seeds. I have it with a bowl miso soup and hojicha green tea.
I call this meal 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 meal is packed with nutrients like iron, iodine, potassium, calcium, magnesium and vitamins B, C and K.
brown rice, bean and seaweed all are good sources of fiber. Thanks to the fermentation process, natto and nukazuke they are also rich in probiotics. Fiber and probiotics are beneficial for your overall gut health and digestion.
My ideal breakfast, served with extra miso soup.
Photo: Michiko Tomioka
Both nori and green tea contain polyphenols, natural compounds in plants that are rich in antioxidants, help fight disease and inflammation, and control blood sugar levels — that whole grain and rice helps with that.
Tofu in my miso soup, i bean they are generally good sources of protein and essential amino acidsbeige cholesterol and the environmental impact that meat, dairy or poultry can have.
How I prepare my yakuzen zakkokumai
At the beginning of the week, I cook everything in batches and have a supply of homemade natto, nukazuka and miso soup on hand.
I usually use organic California short grain brown rice, but when I want to treat myself, I’ll order Morika (my favorite grain store in my hometown of Nara, Japan) ancient rice from Rice factory.
My favorite grain store in Nara that I have to visit is Morika. It has been working for more than 500 years. I even had the pleasure of meeting the owner of the shop, Ms. Morikawa Yoshie.
Photo: Michiko Tomioka
The vegetables in my nukazuke are often seasonal, but I like eggplant, cucumber, napa cabbage, daikon and Japanese turnips. I’m a fan Farm Suzukirun by Japanese farmers in Delaware, and I often source 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 (usually 3 cups of brown rice to 1 cup of beans) in a rice cooker, then a 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 better flavor and texture.
- I put the cooked rice in a hermetically sealed container and store it in the refrigerator. I repeat the procedure two to three times a week.
My cooked multigrain rice mix, plus a smiley face of edamame, for a little extra protein. I believe that you should always have fun with food.
Photo: Michiko Tomioka
Natto and nukazuke
- I will soak a pound of soybeans overnight, plus cook them for another 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 pop them in the oven with the light on for 20 to 24 hours.
- I put the bowl in the fridge for an additional 10 hours to stop further fermentation and fix the deep flavor of the natto.
- For nukazuka, I will mix my lightly salted vegetables in “nukadok” (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 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 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 tablespoon of fresh ginger
- Additional vegetables of your choice
- 2 tablespoons of white miso paste
- 1 package of firm tofu
- 1 tablespoon of dried wakame seaweed
- 1 tablespoon of dried goji berries (optional)
- A handful of finely chopped spring onions (optional garnish)
Steps:
- Wipe the kombu and shiitake with a damp paper towel.
- Cut the potatoes into cubes, chop the fresh ginger, and cut the sweet onion (finely) and the carrot.
- In a medium saucepan, add water, kombu, shiitake, onion, potato, sweet potato, carrot 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 soft.
- In a small bowl, mix the miso paste and 1/2 cup of the stock from the pot until the miso paste is completely dissolved.
- Add the tofu, wakame, and miso mixture to a pot over medium heat. Continue to simmer 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 going out, I’ll make 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 worked as a nutritionist in substance recovery centers, charter schools and food banks. Follow her on Instagram @michian_rd.
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