Breakfast habits of the world's longest living people in Japan

Moving from Japan to the U.S. in the 1990s made it challenging to obtain certain ingredients I was accustomed to. However, some staples, such as whole grains and beans, were more readily available.

I constructed my preferred morning meal consisting of brown rice, beans, natto, nukazuke, nori, and sesame seeds, accompanied by a bowl of miso soup and hojicha green tea.

My "yakuzen zakkokumai," or medicinal multigrain rice, is a healing and restorative start to my day. As a nutritionist, I recommend it to my clients.

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The health benefits of my breakfast

The meal contains a variety of nutrients, including iron, iodine, potassium, calcium, magnesium, and B, C, and K vitamins.

Both fiber and probiotics, found in brown rice, beans, seaweed, natto, and nukazuke, contribute to gut health and digestion.

Both nori and green tea are rich in polyphenols, which are naturally occurring compounds in plants that provide antioxidants, combat illness and inflammation, and regulate blood sugar levels. Additionally, whole grain rice aids in managing blood sugar levels.

Beans and tofu in miso soup are excellent sources of protein and essential amino acids, without the negative effects of cholesterol and environmental impact that meat, dairy, or poultry can have.

How I prepare my yakuzen zakkokumai

I prepare all my meals in advance at the beginning of the week and maintain a stockpile of homemade natto, nukazuke, and miso soup.

When I want to indulge, I order ancient rice from The Rice Factory, my favorite grain shop in Nara, Japan, which is known for its Morika rice.

I source ingredients from Suzuki Farm, a Delaware-based farm run by Japanese farmers, and I particularly enjoy using seasonal vegetables such as eggplant, cucumber, napa cabbage, daikon, and Japanese turnip in my nukazuke.

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

Rice and beans

1. I put my brown rice and bean mixture, usually consisting of 3 cups of brown rice and 1 cup of beans, into my rice cooker along with a 2 x 2 inch square of kombu seaweed.
2. For enhanced taste and texture, I allowed the rice and bean blend to simmer for two hours in a brown rice setting.
3. I store cooked rice in an airtight container and keep it in the refrigerator twice or three times a week.

Natto and nukazuke

1. I will soak one pound of soybeans overnight and then boil them for an additional three to four hours the next day.
2. I cooked a half pound of soybeans and divided them into airtight containers, storing the other half in the fridge for miso or other recipes. Then, I added my natto starter and placed the containers into the oven with the light on for 20 to 24 hours.
3. To enhance the deep flavor of the natto, I left the container in the refrigerator for an additional 10 hours to halt further fermentation.
4. To make nukazuke, mix lightly salted veggies with "nukadoku" (fermented rice bran paste), add rice brain or sea salt as needed, and marinate in the refrigerator for two to three days.

You can purchase prepared natto and nukazuke at the grocery store or online, even though I find the fermentation process enjoyable.

Miso soup

Ingredients:

• 3 cups water
• 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 fresh ginger
• Additional veggies of your choosing
• 2 tablespoons of white miso paste
• 1 package of firm tofu
• 1 tablespoon dried wakame seaweed
• 1 tablespoon dried goji berry (optional)
• Handful of thinly chopped scallions (optional garnish)

Steps:

1. Wipe the kombu and shiitake with a damp paper towel.
2. Chop the fresh ginger, dice the potatoes, finely slice the sweet onion and carrot.
3. Add water, kombu, shiitake, onion, potato, sweet potato, carrots, and goji to a medium pot. Cover with a lid and bring to a boil at high heat.
4. Simmer on low heat for about 10 minutes, until vegetables are tender.
5. Mix 1/2 cup of soup from the pot with the miso paste in a small bowl until the paste dissolves completely.
6. Add tofu, wakame, and miso mixture to the pot over medium heat. After three minutes of simmering, it's ready to serve.

To prepare breakfast in the morning, it takes approximately five minutes. If I'm leaving the house, I'll make nori-wrapped rice balls for a convenient and delicious breakfast, snack, or lunch on-the-go.

Michiko Tomioka, MBA, RDN is a certified nutritionist and longevity expert who grew up in Nara, Japan. Her approach emphasizes a plant-based diet. She has held nutritional positions at substance recovery centers, charter schools, and food banks. Follow her on Instagram @michian_rd.

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