Nourishing Traditions: Unlocking the Power of Medicinal Multigrain Rice
As a nutritionist, I’ve always been passionate about sharing the secrets of my native Japan’s culinary traditions. When I moved to the United States in the 1990s, I was determined to recreate the flavors and ingredients I grew up with. One dish that has remained a staple in my daily routine is my “yakuzen zakkokumai,” or medicinal multigrain rice.
A Healing Start to the Day
This nutrient-dense breakfast consists of brown rice, beans, fermented soybeans (natto), pickled vegetables (nukazuke), wrapped with nori seaweed and topped with roasted sesame seeds. Paired with a bowl of miso soup and hojicha green tea, this meal provides a boost of energy and sets me up for a healthy day.
The Nutritional Benefits
This medicinal multigrain rice is packed with iron, iodine, potassium, calcium, magnesium, and B, C, and K vitamins. The fiber-rich brown rice, beans, and seaweed support healthy digestion, while the fermented natto and nukazuke provide probiotics that promote gut health. The nori and green tea contain polyphenols, which help combat illness and inflammation, regulate blood sugar levels, and support overall well-being.
Sustainable and Delicious
I batch cook my ingredients at the start of the week, using organic California short grain brown rice and seasonal vegetables from local farmers like Suzuki Farm in Delaware. When I want to indulge, I treat myself to ancient rice from my favorite grain shop in Nara, Japan. This meal is not only nourishing but also sustainable, as it eliminates the need for meat, dairy, or poultry.
Easy to Prepare
While fermentation can be a fun process, you can also purchase prepared natto and nukazuke at the grocery store or online. Once everything is prepared, assembling breakfast takes just five minutes in the morning. For a quick and easy snack or lunch, I make nori-wrapped rice balls that are perfect on-the-go.
About the Author
Michiko Tomioka, MBA, RDN is a certified nutritionist and longevity expert dedicated to promoting plant-based diets. Born and raised in Nara, Japan, she has worked in nutritional roles at substance recovery centers, charter schools, and food banks. Follow her on Instagram @michian_rd for more insights into healthy living.
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