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This Japanese blueprint has been refined for centuries to build lasting energy, calm focus, and balance, long before we had the science to explain why it works.
In this video, I’ll show you how to make it, why it works, and how to adapt it to your mornings — no matter where you live.
🍱 Japanese Breakfast Blueprint and Why it Works
Carb: Mixed-grain rice (zakkokumai) — a blend of short-grain rice, barley, millet, quinoa, maize, oats, and sometimes legumes for more fibre, minerals, and steadier energy.
Protein: Grilled mackerel with grated daikon and lemon — rich in omega-3s (DHA + EPA) to support focus, brain signalling, and inflammation balance.
Healthy Fats: From the fish and sesame dressing — they slow digestion, help absorb fat-soluble vitamins, and keep energy levels stable for longer.
Soup: Miso with tofu, mushrooms, and spring onion — made from a cold-brew kombu and shiitake dashi for a clean, umami-rich base that supports gut and immune health.
Greens: Mizuna and myōga salad with sesame dressing (soy, mirin, toasted sesame, touch of syrup, lemon) — rich in antioxidants and plant compounds that support circulation and focus.
Ferment: Cucumber nukazuke or unpasteurised sauerkraut — full of beneficial bacteria that nourish your gut and support clarity through the gut–brain axis.
It’s designed for calm energy, steady focus, and a clearer start to your day.
P.S I haven't written out the whole recipe this time, as I want you to focus on the framework rather than try this out yourselves, however if you do want the full recipe, or have any questions, just let me know in the comments.
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