When I moved from Japan to the US 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 picked my favorite breakfast: brown rice, beans, “natto” (soybeans), “nukazuke” (pickled vegetables), combined with Nori (seaweed) topped with roasted sesame seeds. I have it with a bowl of miso soup and hojicha green tea.
I call this dish the “yakuzen zakkokumai,” or medicinal multi-grain rice. It is a healing, rejuvenating start to my day. As a nutritionist, I recommend it to my clients as well.
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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.
The 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 both helpful for your overall gut health and digestion.
My ideal breakfast, served with extra miso soup.
Photo: Michiko Tomioka
Nori and green tea contain polyphenols, which occur naturally in plants that are rich in antioxidants, which help fight disease and inflammation, and regulate blood sugar levels – the whole grain Rice helps with that too.
The tofu in my miso soup, and beans in general, they are good sources of protein and essential amino acidsthat's the cholesterol and the potential environmental impact of meat, milk or poultry.
How I prepare my yakuzen zakkokumai
I cook everything at the beginning of the week and keep stockpiles of homemade natto, nukazuke and miso soup on hand.
I usually use California organic brown grain rice, but when I want to treat myself, I order old rice from Morika (my favorite grain shop in my hometown of Nara, Japan) from Rice Factory.
My favorite grain store in Nara is Morika. It has been working for over 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 love it Suzuki Farmwhich is run by Japanese farmers in Delaware, and I often get products from them.
This is 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) into my rice cooker, then 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 cooked rice in an outer container and keep it in the refrigerator. I repeat the procedure two or three times a week.
My cooked multigrain rice mix, plus edamame smiley face, for extra protein. I believe you should always have fun with your food.
Photo: Michiko Tomioka
Natto and nukazuke
- I soak one pound of soybeans overnight, and boil them for three or four more hours the next day.
- I put half a pound (the other half goes in the fridge for miso or other recipes) of cooked soybeans into flat pans, add my natto starter and put them in the oven with the light for 20 to 24 hours.
- I put the container in the refrigerator for an additional 10 hours to stop further fermentation and add a deep natto flavor.
- For the nukazuke, I mix my lightly salted vegetables to “nukadoku” (fermented rice bran package), add rice brain or sea salt as needed, and marinade for two or three days in the refrigerator.
While I like the fermentation process, you can also prepare natto and buy nukazuke at the grocery store or online.
My dog Genki also loves natto.
Photo: Michiko Tomioka
Miso soup
Ingredients:
- 3 cups of water
- 3 x 3 inch kombu pie
- Dried shiitake 3 to 4 pieces
- 1 sweet onion
- 1 medium potato
- 1/2 sweet potato
- 1 carrot
- 1 tablespoon fresh ginger
- Additional vegetables of your choice
- 2 tablespoons of white miso paste
- 1 package of firm tofu
- 1 tablespoon dried wakame seaweed
- 1 tablespoon dried goji berries (optional)
- A handful of thinly sliced scallops (optional garnish)
Steps:
- Wipe the kombu and shiitake with a damp paper towel.
- Cut 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, carrots 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 tender.
- In a small bowl, whisk 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 the pot over medium heat. Continue boiling for about three minutes. Then it is ready to serve.
Once everything is ready, it takes about five minutes to assemble breakfast in the morning. If I'm heading out the door, I'll make simple rice balls, for the perfect breakfast, snack or lunch to go.
Michiko Tomioka, MBA, RDN is a certified nutrition and longevity expert. Born and raised in Nara, Japan, her approach focuses on a plant-based diet. She has worked in nutrition roles at food recovery centers, charter schools and food banks. Follow her on Instagram @michian_rd.
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