The 5-Minute Japanese Breakfast I Make as a Nutritionist For Steadier Mornings

Video Description

📬 Join the newsletter here 👉 https://subscribepage.io/danmartin 5-Minute Japanese Breakfast Bowl A warm miso soup with rice, protein, fibre, and omega-3 fats to nourish your body and help sustain energy through the morning. This is a practical take on the structure of a traditional Japanese breakfast - simple, balanced, and easy to repeat. Recipe Serves 2 Ingredients Mixed-Grain Rice (batch cooks for 10 portions) Japanese short-grain white rice: 500 g Quinoa: 250 g Pearl barley: 250 g Water (for rice): 1.4 litres Miso Soup (for 2) Water (for soup): 500–600 ml Dashi powder: small pinch (optional) Frozen spinach: 60 g Cherry tomatoes: 6–8, halved Flaked salmon (cooked or canned in water, drained): 120–140 g Silken or firm tofu: 160 g (about 80 g per person) White miso: 2 tsp, or to taste Sesame seeds (ground): 2 tsp Optional: grated fresh ginger, sliced green onion, chilli flakes, black pepper Method 1. Cook the Rice (Batch) Combine the rice, quinoa, and pearl barley in a fine-mesh sieve and rinse well. Soak for at least 30 minutes, then drain. Add to a pot or rice cooker with 1.4 litres water. Cook using the white rice setting, or bring to a boil, cover, and simmer gently for 12–15 minutes. Rest covered for 10 minutes, then fluff. Cool and refrigerate for up to 3 days, or freeze in portions. 2. Make the Soup Bring the soup water to a gentle boil. Add dashi powder if using. Lower to a simmer and add spinach and cherry tomatoes. Simmer 1–2 minutes. Add salmon and tofu and warm through gently (don’t boil hard). Turn the heat off and dissolve the miso directly into the hot broth. Finish with ground sesame seeds. 3. Serve Add warm rice to each bowl. Ladle over 250–300 ml soup per person (keep it light for breakfast). Add optional garnishes if using. Notes To grind the sesame seeds lightly toast the sesame seeds, then grind them in a mortar and pestle or small blender, this releases their nutty aroma and makes the oils and nutrients easier for the body to absorb. Low-sodium version: Skip dashi powder, use plain water (or a small piece of dried kombu), and start with less miso then adjust. Reduced-salt white miso is great if you can get it. If using salmon: Baking and flaking your own salmon with no added salt keeps sodium lower. Store cooked salmon refrigerated for up to 3 days. Vegetarian/Vegan: Use kombu dashi powder or shiitake mushroom dashi powder. Increase firm tofu to 100–150 g per person. For extra protein, add edamame to the rice or have eggs on the side. Make it your own: Any veg works here - the structure matters more than the exact fillings