When I moved from Japan to the United States in the 1990s, it wasn't always easy to get the ingredients I knew and loved. But there were some staples that were easier to get, such as whole grains and beans.
From there, I prepared my favorite breakfast: brown rice, beans, “natto” (fermented soybeans), “nukazuke” (pickled vegetables), wrapped in nori (seaweed) and sprinkled with roasted 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 is a healing and regenerating start to the day. As a dietitian, I also recommend it to my clients.
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Health benefits of my breakfast
The meal 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. Thanks to the fermentation process of natto and nukazuke they are also rich in probiotics. Fiber and probiotics are helpful for overall gut health and digestion.
My perfect breakfast, served with extra miso soup.
Photo: Michiko Tomioka
Both nori and green tea contain polyphenols, compounds naturally found in plants that are rich in antioxidants, help fight disease and inflammation, and control blood sugar levels — whole grain rice helps with this too.
Tofu in my miso soup and beans they are generally a good source of protein and are essential amino acidswithout cholesterol and the environmental impact that meat, dairy or poultry may have.
How I prepare my yakuzen zakkokumai
I cook everything at the beginning of the week and keep a supply of homemade natto, nukazuke and miso soup on hand.
I usually use organic short grain California brown rice, but when I want to treat myself, I order ancient Morika rice (my favorite grain shop in my hometown of Nara, Japan) from Rice Factory.
My favorite must-visit grain store in Nara is Morika. It has been operating for over 500 years. I even had the pleasure of meeting the owner of the store, Ms. Morikawa Yoshie.
Photo: Michiko Tomioka
The vegetables in my nukazuke are often seasonal, but I love eggplants, cucumbers, Chinese cabbage, daikon and Japanese turnip. I'm a fan Suzuki Farmrun by Japanese farmers in Delaware and I often source ingredients from them.
Here's how I prepare the different elements of my breakfast:
Rice and beans
- I place the brown rice and beans mixture (usually 3 cups of brown rice to 1 cup of beans) in the rice cooker, then square of kombu seaweed.
- Using the brown rice setting, I allowed the rice and bean mixture to cook for two hours to develop more flavor and texture.
- I place the cooked rice in an airtight container and store it in the refrigerator. I repeat this procedure two to three times a week.
My cooked multigrain rice mix plus smiley face edamame for extra protein. I believe that food should always be enjoyable.
Photo: Michiko Tomioka
Natto and Nukazuke
- I soak half a pound of soybeans overnight and then cook them for an additional three to four hours the next day.
- I pour half a pound (the other half goes into the fridge for miso or other recipes) of cooked soybeans into flat, airtight containers, add the natto starter and place in the oven with the light on for 20 to 24 hours.
- I place the container in the fridge for an additional 10 hours to stop further fermentation and preserve the deep flavor of the natto.
- For nukazuke, I will mix it my lightly salted vegetables in “nukadok” (fermented rice bran paste), add rice brain or sea salt if necessary and marinate for two to three days in the refrigerator.
While I enjoy the fermentation process, you can also purchase ready-made natto and nukazuke at the grocery store or online.
My dog Genki is also a natto fan.
Photo: Michiko Tomioka
Miso soup
Ingredients:
- 3 cups of water
- A 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 dried goji berries (optional)
- A handful of finely chopped onion (optional for decoration)
Steps:
- Wipe the kombu and shiitake with a damp paper towel.
- Cut the potatoes into cubes, chop the fresh ginger, and chop the sweet onion (finely) and carrot.
- In a medium pot, add water, kombu, shiitake, onion, potatoes, sweet potatoes, carrots, and goji. Bring to a boil over high heat and cover with a lid.
- Cook over low heat for about 10 minutes until the vegetables are soft.
- In a small bowl, stir 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 cooking for about three minutes. Then it is ready to serve.
Once everything is prepared, breakfast takes about five minutes to prepare. If I'm going out, I'll make some nori-wrapped rice balls for a perfect on-the-go breakfast, snack, or lunch.
Michiko Tomioka, MBA, RDN is a certified dietitian and longevity expert. Born and raised in Nara, Japan, her approach focuses on a plant-based diet. She has worked in nutrition-related positions at substance recovery centers, community colleges, and food banks. Follow her on Instagram @michian_rd.
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