Michiko Tomioka, an esteemed nutritionist and longevity expert, has long championed the benefits of a plant-based diet. Born and raised in Nara, Japan, Tomioka’s culinary approach draws from centuries-old traditions that focus on health and longevity. Her breakfast routine is centered around a flavorful and nutritious dish known as “yakuzen zakkokumai,” or medicinal multigrain rice, which exemplifies her commitment to healthful living.
Tomioka's breakfast, a staple in her daily regimen, includes components that are both simple and nutrient-dense. The primary ingredient, brown rice, forms the base of this dish. To enhance its nutritional value, she combines it with beans and natto, fermented soybeans known for their probiotics and protein content. Tomioka employs a rice cooker for convenience, where she blends brown rice with beans and a 2 x 2 inch square of kombu seaweed, which imparts additional minerals and flavor to the mixture.
In her pursuit of quality ingredients, Tomioka typically opts for organic California short grain brown rice. However, she occasionally indulges in Morika ancient rice from The Rice Factory, a choice reserved for special occasions. This attention to detail is indicative of her broader philosophy on nutrition—carefully selecting ingredients that provide both taste and health benefits.
The preparation of natto is a meticulous process that reflects Tomioka's dedication to traditional Japanese techniques. She ferments cooked soybeans with a starter culture in her oven, keeping the light on for a consistent 20-24 hours. This initial fermentation is followed by a critical step of refrigerating the natto for an additional 10 hours to halt further fermentation, ensuring the texture and flavor are just right.
Another integral component of Tomioka's breakfast is nukazuke, pickled vegetables made using a fermented rice bran paste called "nukadoku." To create this tangy accompaniment, she mixes lightly salted vegetables—such as eggplant, cucumber, napa cabbage, daikon, and Japanese turnip—into the paste and allows them to marinate for two to three days in the refrigerator. This process not only enhances the vegetables' flavors but also introduces beneficial enzymes and probiotics into her diet.
To complement her meal, Tomioka often prepares miso soup by simmering vegetables and kombu in water before adding miso paste. This warming soup is a traditional Japanese staple, rich in umami flavor and nutrients that support digestion and overall well-being.
In her quest for efficiency without compromising quality, Tomioka batch-cooks these components at the start of each week. She maintains ample stores of homemade natto, nukazuke, and miso soup, ensuring she always has access to these nourishing foods. This strategic approach not only saves time but also aligns with her belief in the importance of consistency in dietary habits.