Japanese-style gut-friendly breakfast menu

• Add your favorite millets to the rice, and cook using the same amount of water as usual.

Sliced fish meat of choice (autumn salmon was used this time):

1slice

Salt:

a pinch

Yogurt:

2 tablespoons

Miso:

2 teaspoons

Shiso (Japanese basil):

1 leaf

• ①Salt the fish and let it sit for five minutes. Then wipe off the excess water.
• ②Mix the yogurt and miso, and evenly apply the mixed paste over ①. Place it in a food storage bag, etc. and put it in the refrigerator overnight.
• ③ Wipe off the yogurt and miso paste, and cook the fish on the grill. When it’s cooked, place it on a dish with shiso to serve.

Carrot:

1/5 (3-4 cm)

Daikon radish:

slightly less than 1 cm

Burdock:

1/8 (12-13 cm)

Common bean:

1 pod

Dashi soup (broth):

1 cup

Miso:

1 and 1/2 teaspoons

• ①Cut the carrot and daikon radish into quarter slices. Cut the burdock into thin shavings. Cut the common bean in a pod into 1-cm pieces.
• ② Put the dashi soup and the items prepared in①into a pot. Boil until the vegetables become tender. Then add miso to adjust the taste to your liking.

Hakusai (napa) cabbage:

1/2 leave

Cucumber:

1/5

Paprika:

1/8

Salt:

a pinch

Vinegar:

1 teaspoon

• ①Cut the vegetables into bite-size pieces.
• ②Put the items prepared in ①into a bowl. Then add salt and mix. Let it sit for 30 minutes or so.
• ③Drain excess water and add vinegar.

• Fermented foods: Yogurt, miso, vinegar
• Dietary fiber: Millets, vegetables
• Oligosaccharides: Millets, common bean

Millets are excellent gut-friendly ingredients as they contain substantial amounts of both dietary fiber and oligosaccharides, and keep you feeling full for a long time. If you have any leftover miso soup from yesterday, you can serve it instead. If you like soymilk, etc., feel free to add it to change the taste.

Supervision: Ms. Tokiko Shinjo, Registered Dietitian