Egg

Egg Ochazuke

by:
December 30, 2009
Author Notes

My main New Year's resolution is to eat a healthy breakfast everyday. 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". 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 quick to make and can be very nutritious. 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. When topped with some naturally pickled ginger, toasted sesame seeds, nori strips and green tea, it's a delicious savory breakfast. You can vary this pretty much infinitely: add more veggies (cucumber and/or carrot cut into matchsticks, or diced avocado would be nice), use a different grain (quinoa or millet anyone?), or choose a different 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. —WinnieAb

  • Serves 1
Ingredients
  • 1/2-3/4 cups 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 natural pickled ginger, minced
  • 1/2 sheet nori (toasted seaweed used for sushi), cut or torn into strips or small pieces
  • 1-2 teaspoons toasted sesame seeds
  • 1/2-1 cups 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
In This Recipe
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.
  5. Savor every bite!

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Review
I grew up in a restaurant family (my parents owned the now closed Quilted Giraffe in NYC) and I've always loved to cook. My interest in the connection between food and health led me to pursue a graduate degree in naturopathic medicine. I don't practice medicine anymore; I have a blog called Healthy Green Kitchen that I started in May of 2009 and I wrote a book called One Simple Change that will be published in January, 2014. I live in upstate New York with my family and many pets.