Happy New Year! I hope you had as nice and restful a week as I did.

ochazuke recipe

I don’t generally venture into resolution territory, but this year I decided I really need to do something about my “breakfast problem”. For several reasons (the main ones being that I am not generally hungry first thing in the morning and I am usually rushing to get my kids ready for school), I almost always skip breakfast opting to instead eat my first meal of the day at 11 or later.

With my background in nutrition, I know this isn’t good for you (it’s problematic for your blood sugar and metabolism), yet I still constantly struggle with the whole breakfast “thing”. So my main New Year’s resolution is to eat a healthy breakfast everyday within an hour of waking up.

Recently it occurred to me that ochazuke, one of my favorite dishes from time I spent in Japan, would be a great breakfast solution for me because it’s so quick to make and if you use good ingredients, it can be an incredibly well balanced nutritious meal.

Ochazuke is usually made with white rice and tea, and is often topped with some sort of fish as well as pickles and other salty “stuff”. My variation uses brown rice, so it’s higher in nutrients and fiber, and I use edamame and egg for protein. The green tea boosts your antioxidant intake, the seaweed is great for your skin and hair, and when topped with some naturally pickled ginger and toasted sesame seeds, it’s a really tasty savory breakfast.

You can vary this pretty much infinitely: add more veggies (different seaweeds, cucumber and/or carrot cut into matchsticks, or diced avocado would be nice), use a different grain (quinoa or millet anyone?), or choose another protein (some leftover grilled salmon or any other fish comes to mind). I like this simple version, though, because it’s easy to have frozen edamame, leftover rice and cooked eggs at the ready. You could also forgo the egg and just use the edamame if you’re looking for a vegan option.

Egg Ochazuke Recipe

Yield: 1 serving

Ingredients:

* 1/2-3/4 cup cooked short-grain brown rice
* 1/2 cup cooked shelled edamame (young green soybeans)
* 1-2 soft or hard boiled eggs (or use a poached or fried egg or two)
* 1 tablespoon all-natural pickled ginger, minced (I like The Ginger People brand)
* 2-3 Tb. rehydrated wakame seaweed and/or 1/2 sheet nori (toasted seaweed used for sushi), cut or torn into strips or small pieces
* 1-2 teaspoon toasted sesame seeds
* 1/2-1 cup hot green tea (sencha, hojicha or genmaicha are best; matcha is probably not the best choice)
* pinch black lava sea salt or other coarse sea salt to taste (probably not necessary if using wakame in your ochazuke as it's pretty salty)

Directions:

1. Mix brown rice and edamame in a small bowl.

2. Sprinkle pickled ginger over rice/edamame.

3. Place egg(s) on top (slice in half if using soft or hard boiled egg), and top with the nori and toasted sesame seeds.

4. Pour in the green tea and sprinkle with the salt.

brown rice and egg ochazuke

Just because I’m suggesting this for breakfast doesn’t mean you have to eat it for breakfast, though. You can enjoy ochazuke any time of the day; it makes a great light lunch, dinner or snack, too!

 

7 Comments

  1. 1

    tigerfish — January 1, 2010 @ 7:12 pm

    A good way to start off the new year, definitely.

  2. 2

    sweetbird — January 1, 2010 @ 7:15 pm

    This sounds perfect for breakfast. I sometimes struggle with finding things that sound palatable first thing in the morning – so many “breakfast” foods are so sickeningly sweet I can’t stand the thought of eating them right after waking up. I typically use leftover brown/white rice and scramble an egg with it for a healthier fried rice for breakfast.

    This will definitely be tried soon – thank you!

  3. 3

    Lauren — January 1, 2010 @ 9:07 pm

    Looks wonderful! Just the right way to start this new year. I’ve always found that once you get into the routine of breakfast, even if you aren’t hungry, you’ll eat! I hope you find all you want in 2010. It is going to be a great year!

  4. 4

    Egg Ochazuke – Healthy Green Kitchen | Happy Happy Joy Joy — January 4, 2010 @ 1:50 am

    [...] Ochazuke – Healthy Green Kitchen New Year’s Resolution Ochazuke | Healthy Green Kitchen. If you enjoyed this post, make sure you subscribe to my RSS [...]

  5. 5

    drwinnie — January 5, 2010 @ 11:12 am

    Tigerfish- it really is. Ate it several days in a row, then took 2 days off…craving it again so planning to make it again tomorrow, but with quinoa…

    Sweetbird- I am a really big fan of savory breakfasts. I try to only eat sweets after meals, not as the first meal of the day!

    Lauren- you are so right. Also, once your body gets used to it, you start to wake up hungry…you are also right that 2010 will be great!

  6. 6

    plums — January 8, 2010 @ 11:18 am

    ready for this and passing it on…….hadn’t thought of green tea poured on it.

  7. 7

    Healthy Green Kitchen Ochazuke with Caramelized Shallots and Fried Egg — July 16, 2013 @ 1:38 pm

    [...] posted this ochazuke recipe when I announced the resolution early in 2010; ochazuke with egg is something I still enjoy quite [...]