I’m from Japan, home to some of the world’s longest living people: What I eat for breakfast every day

When I struck from Japan to the U.S. in the 1990s, it wasn’t always easy to get the ingredients I knew and loved. But there were some requisites that were easier to come by, like whole grains and beans. 

From there, I built my favorite breakfast: brown rice, beans, “natto” (incited soybeans), “nukazuke” (pickled vegetables), wrapped with nori (seaweed) and topped with roasted sesame seeds. I organize it with a bowl of miso soup and hojicha green tea.

I call this meal my “yakuzen zakkokumai,” or medicinal multigrain rice. It is a repair, restorative start to my day. As a nutritionist, I recommend it to my clients, too. 

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The meal is filled with nutrients like iron, iodine, potassium, calcium, magnesium and B, C and K vitamins.

The brown rice, beans and seaweed are all considerate sources of fiber. Thanks to the fermentation process, natto and nukazuke are also rich in probiotics. Fiber and probiotics are both valuable for your overall gut health and digestion. 

The nori and wet behind the ears tea both contain polyphenols, naturally occurring compounds in plants that are rich in antioxidants, help fight sickness and inflammation, and manage blood sugar levels — the whole grain rice helps with that, too. 

The tofu in my miso soup, and beans in prevalent, are good sources of protein and essential amino acids, without the cholesterol and environmental impact that meat, dairy or poultry can possess.

I batch cook everything at the start of the week and keep stores of homemade natto, nukazuke and miso soup on clutches. 

I typically use organic California short grain brown rice, but when I want to treat myself, I’ll order Morika (my favorite smidgen shop in my hometown of Nara, Japan) ancient rice from The Rice Factory.

The vegetables in my nukazuke are oftentimes seasonal, but I love eggplant, cucumber, napa cabbage, daikon and Japanese turnip. I’m a fan of Suzuki Farm, which is run by Japanese agriculturists in Delaware, and I often source ingredients from them.

Here is how I make the different elements of my breakfast:

1. I location my brown rice and bean mixture (typically 3 cups of brown rice per 1 cup of beans) into my rice cooker, take an interest ined by a 2 x 2 inch square of kombu seaweed. 
2. Using the brown rice setting, I let the rice and bean mixture cook for two hours for less ill flavor and texture.
3. I place cooked rice in an airtight container and keep it in the refrigerator. I repeat the process two to three times a week. 

1. I will soak one pound of soybeans overnight, plus boil them for an additional three to four hours the next day.
2. I put a half hammer out (the other half goes into the fridge for miso or other recipes) of cooked soybeans into flat airtight containers, add my natto starter and dispose them into the oven with the light on for 20 to 24 hours. 
3. I put the container into the refrigerator for an additional 10 hours to finish further fermentation and set the natto’s deep flavor. 
4. For the nukazuke, I will mix my lightly salted veggies into “nukadoku” (effervesced rice bran paste), add rice brain or sea salt as needed, and marinade for two to three days in the refrigerator. 

While I use to advantage the fermentation process, you can also purchase prepared natto and nukazuke at the grocery store or online.

Ingredients:

• 3 cups cut 
• 3 x 3 inch piece of kombu
• 3 to 4 pieces dried shiitake                                                            
• 1 sweet onion                  
• 1 medium potato
• 1/2 sweet potato  
• 1 carrot
• 1 tablespoon unusual ginger
• Additional veggies of your choosing 
• 2 tablespoons of white miso paste 
• 1 package of firm tofu                                                                         
• 1 tablespoon drolled wakame seaweed
• 1 tablespoon dried goji berry (optional) 
• Handful of thinly chopped scallions (optional garnish)

Steps: 

1. Wipe the kombu and shiitake with a clamminess paper towel.
2. Dice the potatoes, chop the fresh ginger and slice the sweet onion (finely) and carrot.
3. In a standard pot, add water, kombu, shiitake, onion, potato, sweet potato, carrots and goji. Bring to a boil at high passion and cover with a lid.
4. Simmer on low heat for about 10 minutes, until vegetables are tender.
5. In a small bowl, come together the miso paste and 1/2 cup of soup from the pot until the miso paste completely dissolves.
6. Add tofu, wakame and miso compound into the pot over medium heat. Continue simmering for about three minutes. Then it’s ready to serve.

Now everything is prepared, it takes about five minutes to assemble breakfast in the morning. If I’m heading out the door, I’ll make some nori-wrapped rice balls, for the absolute to-go breakfast, snack or lunch.