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A Comforting Japanese Omelette Recipe For those who don't know what Omurice is, it is a tomato-ketchup-seasoned rice, covered with a runny fluffy egg omelette!! It’s a very popular western-influenced Japanese food. It's simply divine, and my kids love chowing it down! The hardest part of making Omurice is wrapping the rice with a perfectly fluffy egg without breaking. It feels so good once you get used to plating the egg! In this recipe, I'll show you 2 easy ways of successfully making a fluffy egg. Trust me! You're never gonna mess up again! Omurice Recipe Yield:  5 servings Prep Time:  5-7 minutes Cook Time:   1 minute Ingredients Egg Omelette 2 large eggs 1 tablespoon milk 1 tablespoon butter Salt and pepper Tomato Rice 120g steamed rice 20g ham ¼ onion ¼ carrot 2 tbsp tomato ketchup 1 tsp soy sauce 1 tsp vegetable oil 1 tsp butter Salt and pepper Sauce 1 tbsp tomato ketchup ½ tbsp Japanese Worcestershire sauce Optional Toppings Fresh herbs for garnish Instructions 1. Prepare the ingredients Finely chop the onion and carrot. Cut the ham into 1 cm cubes. Crack the eggs into a bowl, add milk, salt, and pepper, then whisk well. 2. Cook the tomato rice Heat vegetable oil and butter in a skillet over high heat. Add the onions and carrots and stir fry until the onions become translucent. Add the ham, tomato ketchup, and soy sauce. Continue cooking over medium heat until the mixture thickens. Season with salt and pepper. Add the steamed rice and mix well so the rice is evenly coated with the sauce. Transfer the tomato rice onto a serving plate. 3. Cook the omelette In another skillet, pour in the egg mixture. Stir gently with chopsticks while cooking so the eggs cook evenly. Once the eggs are halfway cooked, the surface should still look slightly runny while the bottom is set. Remove from heat immediately. 4. Assemble the Omurice Slide the omelette over the tomato rice. Mix the ketchup and Worcestershire sauce, then drizzle the sauce over the eggs. Serve immediately. Method 1 Method 2 Tips for Perfect Omurice Remove the eggs from heat earlier than you think. They continue cooking from residual heat. Once condiments are added, the rice can burn quickly, so keep stirring. A non stick pan makes cooking and transferring the omelette easier. Variations You can easily add more vegetables to the tomato rice. Some good additions include: Mushrooms Bell peppers Corn Green peas Storage Store leftovers in an airtight container in the refrigerator for up to 3 days. 🌸 Gentle Note from Miwa   Making omurice is one of my favorite high-protein Japanese classics to fit in your daily meals! It's also one way of being mindful of your vegetable and protein intake. If you care about these healthy details with Ichiju-sansai in mind, my 60-day coaching program focuses on reshaping one's relationship with food. If you want a taste of Ichiju-sansai, try your next Omurice with veggie side dishes and the miso soup recipe below ! → Basic Miso Soup MIWA’s Recommendations   - My e-cookbook s  available with vegan, breakfast, and meal prep versions. I hope this will be helpful and enjoyable in your kitchen.   - MIWA's Tableware  is NOW live! Enhance Your Culinary Experience with MIWA's Tableware! Miwa's Favorite Picks : Perfect for starting your Japanese food journey at home. Ideal for Celebrations and Gifts : Beautiful designs that make any occasion special. Enlighten Your Table : Add elegance and tradition to your dining experience. 2026/03/21 MIWA

What's Wrong with Our Bodies? I used to dismiss the pains, discomforts, or minor shifts in my body as mere aging. Doing yoga in the morning? Backache. Cooking in the kitchen? Random arm pain. Planning entire family schedule? Anxiety. Oh my! What is the meaning of all of this? If you're confused and frustrated about your body, you're not alone. These are common concerns for women in their 30s to 50s that I often discuss in my 60-day coaching program and one possible reason behind all these confusing and uncomfortable body cues is Chronic Inflammation . What is Chronic Inflammation? When something is wrong with our bodies, it has a natural defense system to fight infections and toxins to heal itself. But not all inflammation is helpful. Chronic inflammation is low-level, ongoing inflammation that stays in the body over time. It feels invisible at times, but it still affects how your body functions day to day. Unlike acute inflammation, which shows up as redness or swelling, chronic inflammation needs a closer inspection.. Why It Matters More as You Get Older As we age, the body becomes more sensitive to stress, diet, and lifestyle habits. Hormonal changes, especially around perimenopause and menopause, can also make inflammation worse. This can affect: Digestion Metabolism Skin health Energy levels Sleep quality Over time, chronic inflammation has been linked to conditions like fatigue, gut issues, and metabolic imbalance. This is why many women start to feel like their usual routines no longer work the same way. Signs Your Body May be Dealing with Inflammation Chronic inflammation does not look the same for everyone, but here are some common signs: Frequent bloating or digestive discomfort Low energy even after rest Brain fog or trouble focusing Stubborn weight gain Joint stiffness Skin flare-ups If you notice a few of these at once, your body may be asking for more support. What Causes Chronic Inflammation? There is no single cause. It is often a combination of daily habits over time. Some common triggers include: Highly processed foods Too much sugar Irregular eating patterns Chronic stress Poor sleep Lack of gut-supporting foods The good news is that small changes can make a difference. 🌿 Here are a Few Ways to Start: 1. Add fermented foods Ingredients like miso, shio koji, and amazake support gut health. A healthy gut plays a role in managing inflammation. 2. Build balanced meals Think of a simple structure: rice, soup, protein, and vegetables. This helps stabilize energy and digestion. 3. Choose warm, cooked dishes Soups and lightly cooked vegetables are easier on the digestive system, especially when you feel bloated. 4. Keep it consistent You do not need to change everything overnight. Even one balanced meal a day can help. Change takes time. You need to be gentle with yourself. Chronic inflammation develops over time. Supporting your body also takes time. Instead of cutting everything out, focus on adding foods that help you feel better. 🌸 Gentle Note from Miwa  Chronic inflammation is an invisible battle of bloating, low energy, stubborn weight, and can even affect your mental health. Food plays an important role, but it works best when your meals are structured and consistent. This is where the Ichiju-sansai method becomes helpful. It gives your body the balance it needs without overcomplicating your day. If you feel overwhelmed, constantly craving sweets, or unsure how to manage your meals, you may not need more information. You may just need a system that works for you. In my 60-day coaching program , we gently build a way of eating that supports your body and fits your real life. It does not have to be perfect or restrictive. You only need the right mindset and a simple structure to follow. Let’s have a chat. 👉 [ Book a Free 20-Minute Call Today! ] MIWA’s Recommendations   - My e-cookbook s  available with vegan, breakfast, and meal prep versions. I hope this will be helpful and enjoyable in your kitchen. - MIWA's Tableware  is NOW live! Enhance Your Culinary Experience with MIWA's Tableware! Miwa's Favorite Picks : Perfect for starting your Japanese food journey at home. Ideal for Celebrations and Gifts : Beautiful designs that make any occasion special. Enlighten Your Table : Add elegance and tradition to your dining experience. 2026/3/04 MIWA

Introduction Many people today struggle with digestion. After meals, they may feel bloated, heavy, or tired. Others notice certain foods feel harder to process, even when they try to eat well. In Japanese cooking, digestion has long been supported through ingredients like fermented foods: shio koji , miso , and amazake . These ingredients are made with koji, a cultured rice that produces enzymes that help break down proteins and carbohydrates for easier digestion. If you often feel bloated after eating or crave sweets throughout the day, fermented foods can help. But they work best when they are part of a balanced way of eating. In my 60-day coaching program , I teach how to structure meals using the Ichiju-sansai method so your body can digest food more comfortably while still enjoying what you eat. If you would like to learn more, you can explore the program here: link Now, let’s look at three Japanese fermented ingredients that can support digestion in everyday meals. 1. Shio Koji Shio koji is a mixture of rice koji, salt, and water that ferments for several days. It is widely used in Japanese home cooking as a seasoning and marinade. One reason cooks love shio koji is its ability to tenderize ingredients. The enzymes created during fermentation help break down proteins, which makes foods easier to digest and improves flavor at the same time. Many people use shio koji to marinate vegetables, tofu, fish, or meat. Even a small amount can add natural sweetness and umami without adding extra seasoning. For digestion, fermented seasonings like shio koji may help by introducing beneficial microorganisms and enzymes that assist with breaking down food. 2. Miso Miso is one of the most recognizable Japanese fermented foods. It is made from soybeans fermented with koji and salt, sometimes with rice or barley. Because miso ferments for months or even years, it develops complex flavors and beneficial compounds. Many people associate miso with miso soup, but it is also used in sauces, dressings, and marinades. Miso contains probiotics and enzymes that may help support gut bacteria. These microorganisms are often linked to healthy digestion and nutrient absorption. The key to keeping these benefits is to avoid boiling miso for long periods of time. Stir it into warm broth or sauces toward the end of cooking so the living cultures remain active. 3. Amazake Amazake is a naturally sweet fermented drink made from rice koji. Unlike many fermented beverages, it usually contains little to no alcohol. During fermentation, enzymes break down rice starch into natural sugars and amino acids. This gives amazake its mild sweetness and smooth texture. Amazake is often enjoyed as a warm drink, but it can also be used in smoothies, desserts, or salad dressings. Because it is rich in enzymes and nutrients produced during fermentation, amazake is sometimes called a nourishing drink in Japan. Many people drink it to support digestion or as a light energy boost. 🌿 Bringing Japanese Ferments Into Your Kitchen Adding fermented foods to your diet does not require complicated recipes. Start with simple steps: Add miso soup to one meal each day Marinate vegetables or tofu with shio koji Drink amazake as a warm afternoon drink These small additions can introduce the flavors and benefits of traditional Japanese fermentation into daily cooking. Over time, you may find that these ingredients not only deepen flavor but also help meals feel more satisfying and easier to digest. If you're unsure how to make this part of your routine, you're not alone, and I am here to listen to your needs. 🌸 Gentle Note from Miwa   Fermented foods are powerful ingredients toward a healthier body, but they work best when they are part of a balanced structure like the Ichiju-sansai method . Many people try to eat healthier by focusing on single “healthy foods.” But in Japanese home cooking, health comes from balance and rhythm. If you feel bloated, constantly craving sweets, or unsure how to manage meals, you may not need more information, you just need a proper system. Many of my clients felt the same way before we created a simple, realistic structure together. In my 60-day coaching program , I guide you step by step to build simple, balanced meals that support gut health in everyday life. If you'd like to take a closer look at your eating habits, let's have a chat. It doesn't have to be perfect or restrictive, you simply need the right structure and support. Let's have a chats! 👉 [ Book a Free 20-Minute Call Today! ] MIWA’s Recommendations   - My e-cookbook s  available with vegan, breakfast, and meal prep versions. I hope this will be helpful and enjoyable in your kitchen. - MIWA's Tableware  is NOW live! Enhance Your Culinary Experience with MIWA's Tableware! Miwa's Favorite Picks : Perfect for starting your Japanese food journey at home. Ideal for Celebrations and Gifts : Beautiful designs that make any occasion special. Enlighten Your Table : Add elegance and tradition to your dining experience. 2026/3/04 MIWA

Introduction Are you afraid of fermented foods? Was your first experience too strong, sour, stinky, or simply unfamiliar territory that it made you say "never again" to its acidic nature? If you’ve wondered whether fermented foods might support your digestion, but felt intimidated by the taste, this is a gentle place to begin. In Japanese home cooking, fermented foods are always paired with small dishes of rice, soup, and vegetables as part of an eating method call Ichiju-sansai . This way, your tastebuds don't get overwhelmed by the fermented food alone. Sometimes, all we need is a bit of experimentation. You just haven't met the right ferments yet, and trust me, they are delicious and good for you! Let's start with the basics below! 🌿 1. Miso Perhaps the most quintessential Japanese seasoning out there, miso is found in everyone's kitchen. We have the staple miso soup, miso broth for protein and veggies, and dressings, sauces, and marinades—all with miso as the base ingredient. Flavor Profile Salty, umami, and earthy (Flavor changes based on the miso color: white, yellow, red, brown or mixed.) Why Beginners Like It Has a memorable umami flavor Easy on the stomach especially for first-timers A versatile ingredient for all kinds of recipes Contains probiotics to support your gut flora 2. Shio Koji Shio Koji is another probiotic seasoning that will leave your gut happy. It is made from rice koji, salt, and water that are fermented together. Many home cooks use it as an all-purpose seasoning or marinade. It also tenderizes meat and firms up fish for cooking. Flavor Profile Lightly salty, slightly sweet, and deeply savory. Why Beginners Like It Mild flavor doesn't overwhelm taste buds Makes meat and fish tender Adds depth without overpowering a dish Easy to use as a marinade or seasoning 3. Rice Vinegar Japanese rice vinegar has long been used in Japanese cooking, especially in sushi rice, salads, and light pickles. It is made from fermented rice or sake lees. Compared to many other vinegars, it has a relatively mild acidity (around 4–5%). Flavor Profile Light, slightly sweet, and delicate. Why Beginners Like It Mild and not too sharp Brightens dishes without overwhelming them Easy to mix into dressings or sauces Familiar taste for many people 4. Tsukemono Tsukemono are traditional Japanese pickles that have been part of meals long before refrigeration existed. They are usually served in small portions to refresh the palate and balance richer foods. Some are fermented slowly, while others are lightly pickled. Both styles are common in everyday meals. Flavor Profile Fresh, tangy, and sometimes slightly sweet depending on the vegetable. Why Beginners Like It Crisp and refreshing Usually eaten in small amounts Easy to pair with many dishes Good palate cleanser 🌿 Start Small with Fermented Food I know ferments can be intimidating to integrate in everyday meals, BUT, you don't have to do it all at once. You just need to take it slow, and try it once a day. Maybe, include pickled veggies for your lunch or pair miso soup with your main protein dish. Once your palate is able to adjust to the acidity or taste, you'll realize it's actually good and addictive. Over time, these attempts will turn into habits making dining a comfortable and healthy experience. If you’d like to see how you benefit from fermented foods, I explain it visually here: After watching, ask yourself, "Can I commit to including fermented foods in my diet? Is it sustainable?" If you're unsure how to make this part of your routine, you're not alone, and I am here to listen to your needs. 🌸 Gentle Note from Miwa   Fermented foods are powerful ingredients toward a healthier body, but they work best when they are part of a balanced structure like the Ichiju-sansai method . If you feel bloated, constantly craving sweets, or unsure how to manage meals, you may not need more information, you just need a proper system. Many of my clients felt the same way before we created a simple, realistic structure together. In my 60-day coaching program , we gently design a way of eating that fits your real life. It doesn't have to be perfect or restrictive, you simply need the right structure and support. Let's have a chat and transform your meals! 👉 [ Book a Free 20-Minute Call Today! ] MIWA’s Recommendations   - My e-cookbook s  available with vegan, breakfast, and meal prep versions. I hope this will be helpful and enjoyable in your kitchen. - MIWA's Tableware  is NOW live! Enhance Your Culinary Experience with MIWA's Tableware! Miwa's Favorite Picks : Perfect for starting your Japanese food journey at home. Ideal for Celebrations and Gifts : Beautiful designs that make any occasion special. Enlighten Your Table : Add elegance and tradition to your dining experience. 2026/3/04 MIWA

Introduction This Japanese spinach and hijiki salad is a quick and nutritious side dish often served in home-style meals. Spinach, hijiki seaweed, corn, and tuna are tossed in a creamy sesame dressing that is savory, crunchy, and satisfying to your tastebuds! This is one of my favorite appetizers for lunch time! I like to pair it with rice, protein dish, and soup as part of a balanced Japanese meal philosophy called Ichiju-sansai . If you struggle to get your daily nourishment of veggies, sea vegetables like hijiki are naturally rich in fiber and minerals , while spinach adds vitamins and freshness to the dish . Adding small side dishes like this is a simple way to make everyday meals more balanced and nourishing. Nutritious Spinach and Hijiki Salad (ひじきサラダ) Yield : 4 servings Prep time:  10 minutes Cook time: 3 minutes Ingredients Main Ingredients 1 bag spinach (200g) 3 tbsp (10 g) dried hijiki seaweed ½ can corn 1 can tuna (80g) Dressing 2 tbsp mayonnaise 1–1½ tbsp soy sauce ½ tsp sugar 1½ tbsp ground sesame seeds Optional Toppings Grated daikon radish Japanese seven spice ★ Find Japanese ingredients here . Instructions Preparation Rehydrate the dried hijiki seaweed in water, then drain well. If you are concerned about the sea smell of hijiki, you can briefly boil the rehydrated hijiki. Once it returns to a boil, strain the liquid and allow it to cool. Steps 1. Blanch the spinach for 1 minute. 2. Cool it in an ice bath or under running water. 3. Squeeze out excess moisture and chop into bite-sized pieces. 4. In a bowl, combine spinach, rehydrated hijiki, corn, and drained tuna. 5. Add mayonnaise, soy sauce, sugar, and ground sesame seeds. 6. Mix well until evenly combined. Miwa’s Tips Dried hijiki expands to about five times its size when rehydrated. Remove excess moisture from the spinach before mixing with the dressing. If using baby spinach, you can skip the blanching step. Storage Time Store in an airtight container in the refrigerator for up to 3 days. Tableware Pick This dish is best paired with the: Arita Kikyo-edge Celadon Small Plate . 🌸 Gentle Note from Miwa   A salad a day keeps the doctor away! It's also one way of being on track towards mindful living. If you want to further sustain a healthy lifestyle through Ichiju-sansai , my 60-day coaching program focuses on reshaping one's relationship with food. It’s not about strict rules, cutting portions, or trying to eat “perfectly.” It's about mindful choices without excess stress. Let's have a chat! → Learn About the 60-Day Coaching Program MIWA’s Recommendations   - My e-cookbook s  available with vegan, breakfast, and meal prep versions. I hope this will be helpful and enjoyable in your kitchen.   - MIWA's Tableware  is NOW live! Enhance Your Culinary Experience with MIWA's Tableware! Miwa's Favorite Picks : perfect for starting your Japanese food journey at home. Ideal for Celebrations and Gifts : beautiful designs that make any occasion special. Enlighten Your Table : add elegance and tradition to your dining experience. 2026/03/10 MIWA

What Is Agedashi Tofu? This vegan tofu recipe is one of the most loved traditional Japanese dishes out there. The tofu is lightly coated in starch, fried until golden, then served in a warm dashi-based soy sauce. I know many vegan Japanese recipes are known for subtle flavors but not the agedashi tofu. It is bursting with rich and umami flavors from the dashi sauce and the chewy enoki mushrooms. I love it because it's vegan-friendly and has the right snap when biting the juicy dashi-soaked tofu. You can even make it healthier by pairing with veggie side dishes and miso soup—the Ichiju-sansai way! I'll teach you how to make the easy tofu recipe below and help you feel more at home with healthy Japanese cooking. Agedashi Tofu (揚げ出し豆腐) Yield:  3 servings Prep Time:  6 minutes Cook Time:   15 minutes Ingredients Tofu 1 block firm tofu (350 g) 2 shiitake mushrooms 1 cup enoki mushrooms 1 cup potato starch or cornstarch Sauce ¾ cup kombu dashi (1 tsp kombu dashi powder or vegetable dashi powder + ¾ cup water) 2 tbsp rice wine 2 tbsp mirin 1½ tbsp soy sauce 2 tsp potato starch or cornstarch 2 tsp water Pinch of salt Optional Toppings Grated daikon radish Japanese seven spice Instructions 1. Prepare the tofu and mushrooms. Place something heavy on top of the tofu to press out excess moisture. Leave for about 15 minutes, then gently pat dry with a paper towel. Trim the stems off the shiitake mushrooms and slice them thinly. Remove the base of the enoki mushrooms and separate them by hand. In a small bowl, mix 2 teaspoons potato starch with 2 teaspoons water and set aside. 2. Make the mushroom dashi sauce. In a small pot, combine kombu dashi, mirin, soy sauce, rice wine, and a pinch of salt. Add the mushrooms and cook over medium heat. Once it begins to boil, taste and adjust with salt or soy sauce if needed. Stir in the potato starch mixture to gently thicken the sauce. 3. Fry the tofu. Cut the pressed tofu into 8 pcs and pat away any remaining moisture. Lightly coat each piece with potato starch. Shallow fry over medium heat until the outside becomes crisp and golden. Transfer to a serving plate, pour the warm mushroom sauce over the tofu, and garnish with grated daikon if you like. Serve immediately and enjoy. Miwa’s Tips You can use either firm tofu or silken tofu. Firm tofu holds its shape better when frying. If you are not a mushroom lover, the sauce is still delicious without them. Make sure the starch is completely dissolved in water before adding it to the sauce. Deep frying is also an option if you want a crispier texture. Watching the full cooking process on YouTube can help before you start. Recommended Side Dishes Miso Soup with Dashi Packet Pickled Ginger Storage Time Keep them in an air-tight container in the fridge for 3 days. Tableware Pick This dish is best paired with  the Zen Radiance Mino Plate . 🌸 Gentle Note from Miwa   If you are a tofu lover like me, then you are in luck, we are in the right track to mindful living. Being aware of the food we eat is one good step to enable positive habits. If you want to be more consistent with a healthier lifestyle through Ichiju-sansai , my 60-day coaching program focused on reshaping one's relationship with food. It’s not about strict rules, cutting portions, or trying to eat “perfectly.” It's about mindful choices without excess stress. Let's have a chat! → Learn About the 60-Day Coaching Program MIWA’s Recommendations   - My e-cookbook s  available with vegan, breakfast, and meal prep versions. I hope this will be helpful and enjoyable in your kitchen.   - MIWA's Tableware  is NOW live! Enhance Your Culinary Experience with MIWA's Tableware! Miwa's Favorite Picks : Perfect for starting your Japanese food journey at home. Ideal for Celebrations and Gifts : Beautiful designs that make any occasion special. Enlighten Your Table : Add elegance and tradition to your dining experience. 2026/03/04 MIWA

Introduction Hi friends, Many women tell me they feel bloated, tired, or out of rhythm with their digestion even when they try to “eat healthy.”Does it sound familier? In Japan, fermented foods are not trends. They are a natural part of everyday meals. If you are new to fermented foods, Japanese ingredients are a wonderful place to begin. They are simple and easy to add to your meals regardless of cuisine and are rarely eaten alone. They are part of a balanced structure called Ichiju-sansai , one soup, three small dishes, and rice . This balance is what makes them gentle to the stomach. Below are a few beginner-friendly options: 1. Miso When it comes to umami, you will always hear the word miso. It's an essential seasoning to savory recipes from the popular miso soup up to dipping sauces for protein and vegetables; it's every Japanese person's best friend in the kitchen. Miso is made from fermented soybeans, koji, and salt. It often has a deep savory flavor that varies from the type of miso used. Why people love it • Contains beneficial enzymes created through fermentation • Supports a healthy gut environment • Comforting and easy to digest • Simple to add to daily meals Easy way to start: Add miso soup to breakfast or lunch. This will help with digestion and makes the meal more satisfying. 2. Natto It's sticky like okra, pungent like aged cheese, and has an earthy coffee bean flavor. It can be overwhelming to some, but for my family, it's deliciously sour and savory especially with added chives and sesame oil; it packs a lot of health benefits too. Natto is basically fermented soybeans inoculated with a bacterium called B. subtilis. Natto flavors vary based on the kind of bean, soy sauce, and mustard you apply. Why it is special • Rich in probiotics (Bacillus subtilis) • High in vitamin K2, which supports bone and cardiovascular health • Often eaten for breakfast in Japan Easy way to start: Try a small portion over warm rice with soy sauce and green onions. 3. Tsukemono (Japanese Pickles) Did you know Tsukemono first appeared before the age of refrigeration? It has been an important element in Japanese meals especially as palate cleansers. I love pickled radish and ginger; these are best paired with sushi plates. Tsukemono preparation differs from vinegar brining to more complicated fermentation processes. Some methods can also be used to preserve seafood and meat. Why beginners enjoy them • Light and refreshing • Easy to pair with many dishes • Adds balance to richer foods Easy way to start: Serve a small side with rice bowls or grilled dishes. 4. Amazake Say goodbye to refined sugar with your new favorite sweetener, Amazake. It's a naturally sweet fermented drink made from rice and koji, a fermentation starter. Despite the name, traditional amazake contains little to no alcohol. If you want to learn how to make it, click my video here ! Why people enjoy it • Gentle on digestion • Naturally sweet from fermented rice enzymes (no refined sugar) • Feels nourishing and calming Easy way to start: Enjoy it as a sweetener for your drinks or desserts. Mix it with breakfast oatmeal! 🌿   A Gentle Way to Begin Fermented foods may seem intimidating as part of everyday meals, but trust me, you don't have to do it all at once. You don’t need to change everything overnight. Start with one bowl of miso soup every breakfast and and slowly replace sugar with Amazake for your coffee. Over time, these small habits can become a comforting rhythm in everyday life. If you’d like to see how fermented foods naturally fit into everyday Japanese meals, I explain it visually here: After watching, ask yourself: Can I realistically build this into my routine? If you're unsure how to make this part of your routine, you're not alone. Building a rhythm around food takes time. 🌸 Gentle Note from Miwa   Fermented foods are powerful ingredients toward a healthier body, but they work best when they are part of a balanced rhythm. If you feel bloated, constantly craving sweets, or unsure how to structure balanced meals, you may not need more information, you may need structure. In my 60-day coaching program , we gently design a way of eating that fits your real life. It doesn't have to be perfect or restrictive, you only need the proper mindset for this. Let's have a chat! 👉 [ Book a Free 20-Minute Discovery Call ] MIWA’s Recommendations   - My e-cookbook s  available with vegan, breakfast, and meal prep versions. I hope this will be helpful and enjoyable in your kitchen. - MIWA's Tableware  is NOW live! Enhance Your Culinary Experience with MIWA's Tableware! Miwa's Favorite Picks : Perfect for starting your Japanese food journey at home. Ideal for Celebrations and Gifts : Beautiful designs that make any occasion special. Enlighten Your Table : Add elegance and tradition to your dining experience. 2026/2/14 MIWA

Introduction Ichiju-Sansai is a 500-year-old Japanese eating style built on one soup and three dishes . It naturally supports digestion, portion control, and mindful eating without restriction. Here’s why it works, how it shaped my own life, and how you can begin today. What Is Ichiju-Sansai? Growing up in Japan, Ichiju-Sansai wasn’t something I learned from a book. It was simply how my mother cooked every day—a warm bowl of miso soup, a few seasonal sides, and rice. Only after moving abroad did I realize how different this rhythm was from Western meals—and how deeply it affects digestion, mood, and overall balance. Ichiju-Sansai literally means: One soup One main dish Two side dishes A bowl of rice But beyond the structure, it represents a philosophy: Small portions, multiple flavors, seasonal variety, gentle nourishment. This cultural wisdom shaped my childhood, supported my own journey improving gut health and atopic skin, and now serves as the foundation of the coaching I offer to women worldwide. Why Does Ichiju-Sansai Make You Feel Full With Less?  I often get this question: “How do I feel satisfied even though the portions look small?” In my coaching program, many clients tell me: “I didn't increase the amount of food, but my cravings went down.” Here’s why: 1. Natural Portion Control Without Restriction   Ichiju-Sansai doesn't limit you, it guides your senses : You chew more You taste more variety You slow down naturally Your brain receives more satisfaction signals As a mother, I’ve also found that this structure encourages mindful eating in children without ever having to “teach” it. 2. Nutritional Diversity Without Counting Anything   In many Western meals: One protein One carb One vegetable In Ichiju-Sansai, each small dish offers something different—color, texture, nutrients, and preparation methods.Your body receives a “nutritional mosaic,” not a single block. 3. A Naturally Calm, Mindful Rhythm   Soup warms your digestion, small dishes slow your bites, and variety keeps your senses engaged.This creates a calm eating experience  without forcing mindfulness. Preparing this style of breakfast changed my mornings entirely—giving me a gentle, grounding rhythm during a busy season of motherhood. How Ichiju-Sansai Supports Gut Health Gut health has always been personal for me.Growing up with atopic skin taught me that the gut reflects everything —energy, mood, immunity, and skin. Ichiju-Sansai is naturally gut-friendly because it includes: • Fermented foods in small, steady amounts Miso, pickles, shio koji → enzymes + beneficial bacteria • Warm, digestible dishes Especially important for morning digestion • High ingredient diversity Feeds multiple strains of gut bacteria • Gentle cooking methods Less oil, less burden Supplements can help, but they cannot replace the daily rhythm that food creates . How to Start Ichiju-Sansai at Home Think of it as a simple template: Step 1: One Soup Miso soup is ideal—warming + fermented. Step 2: One Main +Two Small Dishes One vegetable dish One protein (Main) One fermented or pickled item Step 3: Rice or a gentle grain A small bowl is enough.That’s it. No strict rules—just balance. A Real Example From My Kitchen Here’s a meal I make often: Soup:   miso soup with seasonal vegetables, tofu and seaweed Side 1:   spinach Gomaae Main:   shio-koji marinated salmon Side 2:  quick pickled cucumbers Rice:  small bowl of white or mixed grains Even after years of living abroad, this structure keeps my body feeling grounded and light. Why Ichiju-Sansai Works Especially Well for Women Over 40 Most women in my coaching program are in their 40s–60s.They're not looking for another diet—they want ease , stability , and energy . Ichiju-Sansai supports: smoother digestion better energy regulation emotional calm fewer cravings less bloating Not by restricting—but by nourishing. One client told me: “This is the first time eating felt gentle on my body.” If you'd love personal guidance, my 60-day coaching program helps you rebuild your daily eating rhythm through Ichiju-Sansai—without restriction or pressure. MIWA

In Japanese home cooking, meals are often built around the idea of Ichiju-sansai , which means one soup and three simple dishes . A meal is meant to feel balanced with rice, soup, a main dish, and a few light sides. Tonkatsu, although fried to perfection, still fits beautifully into this healthy style of eating . When served with shredded cabbage, miso soup, and rice, the crispy pork cutlet becomes part of a comforting and well balanced meal. You don't need to feel guilty of eating fried food! This recipe uses a gentle cooking method that keeps the pork tender while creating a crisp golden coating. It is simple enough to make at home! My kids love this very much! Authentic Tonkatsu Recipe (Japanese Pork Cutlet) Yield: 2 servings Prep time: 10 minutes Cook time: 15 minutes Ingredients Pork 300g thick cut pork shoulder Salt Pepper Coating 2 cups panko 1/2 cup all-purpose flour 1 egg 1 tsp vegetable oil Oil for frying Toppings 1/4 cabbage, finely shredded Lemon wedges Sauce Tonkatsu sauce or homemade tonkatsu sauce Optional Soy sauce Grated daikon radish Sauce Tonkatsu sauce Homemade tonkatsu sauce Optional Sauce and Toppings Soy sauce Grated daikon radish Directions 1. Prepare the pork. Score the fat all around the edges on both sides. Gently pound the pork with the back of your knife to tenderize, then reshape it with your hands.Season both sides with salt and pepper. 2. Prepare the coating station. Beat the egg with 1 teaspoon of oil in a large bowl (this keeps the pork moist).Prepare separate bowls for flour and panko. Line them up in order: flour → egg mixture → panko . 3. Coat the pork. Lightly dust the pork with flour. Dip it into the egg mixture until fully coated. Place the pork onto the bed of panko and press firmly so the crumbs adhere evenly on all sides. 4. First fry (low & slow method) Pour about 2 cm of oil into a frying pan. Place the pork in before  turning on the heat.Turn on the heat to low and fry for 10 minutes , keeping the oil around 100°C / 212°F . 5. Prepare toppings & check doneness. Shred the cabbage thinly and cut lemon into wedges. When meat juices rise to the surface, flip the pork and fry for another 4 minutes .The edges will be slightly golden while the surface remains pale — this is perfect. 6. Second fry (to crisp the outside) Remove the pork and let it rest briefly.Heat the oil to 180°C / 356°F . Return the pork and fry for 30–60 seconds  until the coating turns golden brown. Drain on a wire rack, slice, and serve immediately. Miwa’s Tips for Perfect Tonkatsu Adding a little oil to the egg mixture helps the pork stay soft. Press the panko gently but firmly so the coating sticks well. If you do not have a thermometer, drop a piece of panko into the oil. If it sinks and rises quickly, the oil is ready. How to Serve Tonkatsu the Ichiju-sansai Way Create a balanced Japanese meal with the following: Steamed rice Miso soup Pickled cabbage Light Japanese pickles Recommended Side Dish Tonkatsu pairs beautifully with fresh Japanese pickles . The light acidity refreshes the palate and makes the meal feel lighter. In traditional Japanese meals, small vegetable sides play an important role in supporting digestion and bringing harmony to the table. Storage Store leftover tonkatsu in an airtight container in the refrigerator for up to 2 days . You can reheat it in the oven or turn it into katsudon for another comforting meal. 🌸 Gentle Note from Miwa   Fried food like Tonkatsu isn't a hindrance to healthy living . Everything can be enjoyed with a balanced lifestyle. If you need assistance with reframing your relationship with food, I have the solution for you. In my 60-Day Coaching , I show you how simple habits, like enjoying a nourishing soup daily, naturally support digestion, portion control, and lasting energy. Over 60 days, these small changes become effortless habits, helping you feel lighter, more energized, and in tune with your body. → Learn About the 60-Day Coaching Program MIWA’s Recommendations♡ MIWA's e-cookbook s  are available！ I hope this will be helpful and enjoyable in your kitchen^^   MIWA's Tableware   is live! Enhance Your Culinary Experience with MIWA's Tableware! Miwa's Favorite Picks : Perfect for starting your Japanese food journey at home. Ideal for Celebrations and Gifts : Beautiful designs that make any occasion special. Enlighten Your Table : Add elegance and tradition to your dining experience.

Introduction Hi friends, As we move through our 30s and beyond, our body begins to communicate in more subtle ways. Feeling stressed, discomfort after eating, or anything out of the ordinary—we ask ourselves, "Is my body ok?" "Why does my body feel out of rhythm?" When that happens, I often pause and ask myself one question. How is my gut doing lately? If you’ve tried to “reset” before but found yourself back in the same place a few weeks later, you’re not alone. Here are five gentle signs your gut may be asking for extra care. 1. Your Body Feels Heavy After Eating Sometimes, you don't have to feel bloated to know something's off. There's just this sluggish feeling that doesn't sit right with you. Your mind feels foggy. Your energy dips. Instead of feeling nourished, you feel weighed down. This can happen for several reasons. Blood sugar fluctuations may leave you tired after eating. Stress can slow digestion by keeping the body in a heightened state. When this happens, enzymes and stomach acid may not work as efficiently, and food can feel like it is just sitting there. Low-grade inflammation or microbial imbalance may also contribute to post-meal fatigue. 2. Your Bathroom Rhythm Has Changed Our digestion has its own natural rhythm. When that rhythm changes often, whether it becomes irregular, rushed, or sluggish, it can be a signal that our digestive rhythm needs support. A healthy gut thrives on consistency. Anything form of stress through irregular sleep, working non-stop, eating processed foods, or simply skipping meals can disrupt this internal flow . Your body loves routine more than you realize. 3. Your Skin Is Reacting The gut and skin are deeply connected. If you notice unexplained breakouts, increased sensitivity, redness, or a dull complexion, it may not be only about skincare. The gut microbiome helps regulate inflammation throughout the body. When gut bacteria are out of balance, inflammatory signals can increase and circulate beyond the digestive system. For some people, this may contribute to acne, eczema, rosacea, or general skin reactivity. Skin often reflects what is happening inside. When digestion is supported, the skin tends to soften and glow naturally. 4. You Feel More Sensitive to Stress Have you noticed that small stressors feel bigger lately? The digestive system and the nervous system are closely linked through what researchers call the gut–brain axis . This connection allows signals to travel constantly between your gut and your brain. When the gut is experiencing inflammation, it can amplify stress signals. At the same time, psychological stress can slow digestion, alter gut motility, and change microbial balance. Let's support our mental health by acknowledging our gut's needs! 5. You Feel Disconnected From Hunger Cues There are seasons when hunger feels clear and steady. And then there are times when it feels confusing. You may not know whether you are truly hungry, or you may feel physically full but still unsatisfied. Cravings may feel stronger or more unpredictable. The gut plays an important role in regulating appetite hormones such as ghrelin and GLP-1, as well as maintaining blood sugar stability . A balanced digestive system helps send clearer signals to the brain about hunger and fullness. When digestion is irregular or blood sugar fluctuates often, those signals can become harder to interpret. 🌿 What a Gut Reset Really Means A reset does not have to be extreme. It can look like: warm, simple meals. adding fermented foods to one's diet. sitting down without your phone while eating. sleeping earlier for one week. A gut reset is less about restriction and more about rebuilding trust with your body. But here’s something important to remember. Most people don’t struggle because they lack knowledge. They struggle because daily life isn’t structured to support consistency. Busy mornings. Emotional stress. Social commitments. Without a supportive rhythm, even a mindful gut reset fades. 🌸 Gentle Note from Miwa   If you’re tired of starting over and want to build a steady, sustainable rhythm with food, my 60-day coaching program may be the right next step. It’s not about strict rules, cutting portions, or trying to eat “perfectly.” It's about mindful choices that enable healthy eating habits without stress. Let's discuss through my free call below! 👉 [ Book a Free 20-Minute Discovery Call ] MIWA’s Recommendations   - My e-cookbook s  available with vegan, breakfast, and meal prep versions. I hope this will be helpful and enjoyable in your kitchen.   - MIWA's Tableware  is NOW live! Enhance Your Culinary Experience with MIWA's Tableware! Miwa's Favorite Picks : Perfect for starting your Japanese food journey at home. Ideal for Celebrations and Gifts : Beautiful designs that make any occasion special. Enlighten Your Table : Add elegance and tradition to your dining experience. 2026/2/14 MIWA

A Nourishing Ichiju-sansai Japanese Breakfast Japanese breakfast is rooted in the philosophy of Ichiju-sansai , which means one soup and three simple dishes . This traditional Japanese meal style creates natural balance with soup, vegetables, and protein, making it gentle on digestion for busy mornings. Who knew mornings could be this calm and satisfying? Today’s one-pan Japanese breakfast is inspired by this simple structure. It captures the essence of Ichiju-sansai into a quick, modern format, perfect for busy mornings. Everything is cooked together in one pan, so you can enjoy a wholesome Japanese breakfast with variety. If you would like to explore Ichiju-sansai more deeply and learn how it supports digestion and daily wellness, you can read my full guide here . One-Pan Japanese Breakfast (ワンパン和朝食) - Steamed Miso Salmon - Chunky Kabocha and Egg Salad - Simple Steamed Soup Yield : 1 serving Prep time:  15 minutes Cook time: 15 minutes 1. Steamed Miso Salmon Served on: Imari Renji Rectangular Plate Ingredients Salmon fillets: 2 pieces (300g) Spinach, napa cabbage, or onion: 2 cups (200g total) Mushrooms of your choice: 2 pieces (shiitake, cremini, etc.) Sauce (A): Miso paste: 1 tbsp Soy sauce: 2 tsp Mirin (sweet rice wine): 1½ tbsp Sesame seeds: ½ tbsp Sesame oil: ½ tbsp ★ Find Japanese ingredients here . Instructions Thinly slice onion and mushrooms. Chop your vegetables into small pieces. Place vegetables on a sheet of parchment paper and lay the salmon on top. Mix sauce (A) in a small bowl and spread evenly over the salmon. Wrap the parchment paper securely around the salmon and vegetables. Add about ⅔ cup water to a large pan with a lid and bring to a gentle simmer. Place the wrapped salmon in the pan, cover, and steam for 10–15 minutes until cooked through. Garnish with fresh yuzu peel before serving if desired. 2. Chunky Kabocha and Egg Salad Served on: Copper Crystal Eggplant Dish Ingredients Kabocha squash or sweet potato: 1 cup diced (100g) Egg: 1 Sauce (A): Grainy mustard: 1 tsp Mayonnaise: 1 tbsp Salt and pepper: a pinch Optional: Chopped nuts for garnish Instructions Place diced kabocha on parchment paper and wrap. Place the egg directly in the same pan next to the wrapped kabocha. Steam for 10–15 minutes until the kabocha is tender and the egg is hard-boiled. Peel and chop the egg, then mix with kabocha and sauce (A). Garnish with nuts if desired. Simple Steamed Soup Served on: Minoyaki Rice Bowl Ingredients Spinach: ⅓ cup Tofu: 4 cm (2-inch) square Dried wakame seaweed: 1 tsp Soup stock powder of choice: ½–1 tsp Water: ⅔ cup Instructions Place all ingredients into a heat-resistant cup or bowl. Set the cup into the same pan and steam for 10–15 minutes. Stir gently before serving. How to Cook Everything in One Pan Use a large pan with a lid. Add about ⅔–1 cup water and bring to a simmer. Place all wrapped ingredients and the soup cup inside. Cover and steam on medium heat for about 10 minutes. Check halfway to ensure even cooking. A bowl of rice is not included in this recipe, so please prepare it separately. Serving Notes This recipe does not include rice, so please prepare a bowl of steamed Japanese rice separately. If you’re looking for a Japanese breakfast tableware set to recreate this experience at home, click here . 🌸 Gentle Note from Miwa   One-pan breakfasts is one of the many ways of promoting Ichiju-sansai and its numerous health benefits. If you want to learn how to habitually cook healthy food as part of your normal routine, then look no further with my 60-day coaching program focused on reshaping one's relationship with food. It’s not about strict rules, cutting portions, or trying to eat “perfectly.” It's about mindful choices that enable healthy habits without stress. Let's have a chat! 👉   [ Book a Free 20-Minute Discovery Call  ] MIWA’s Recommendations   MIWA's e-cookbook s  are available！ I hope this will be helpful and enjoyable in your kitchen^^   MIWA's Tableware  is now live! Enhance Your Culinary Experience with MIWA's Tableware! Miwa's Favorite Picks : Perfect for starting your Japanese food journey at home. Ideal for Celebrations and Gifts : Beautiful designs that make any occasion special. Enlighten Your Table : Add elegance and tradition to your dining experience.

＜Yield> 3 servings 7 minutes (doesn't include marinating time) 8 minutes 11oz (300g) salmon fillet 200ml water 1 1/2 tablespoons salt 1 tablespoon granulated sugar 1. In a container large enough to hold the salmon, mix together the sugar, salt and water. Mix them well. 2. Descale the salmon then transfer into the marinade. Let the salmon sit in the marinade in the fridge for 12 hours. 3. Remove the salmon from the marinade and pat dry the salmon. To a pan over medium heat cook the salmon fillet for 4 minutes or until the bottom browns, then flip. After flipping, cover with a lid and steam the salmon for another 3 minutes over medium-low heat. When both sides become nice and charred, transfer to a plate. Now it's ready to be enjoyed. ※Watch more on YouTube! 1. If you have a large chunk of salmon then leave it in the marinade for 24 hours. Depending on how salty you want the fish to be adjust your soaking accordingly. I recommend a minimum of 10 hours. 2. Cook the salmon gradually over medium low heat to achieve a moist & tender salmon. 3.The smaller you cut the salmon, the more surface area is exposed to the brine, allowing it to penetrate more deeply and intensify the flavor. If you prefer a milder saltiness, cut the salmon into larger pieces. If you enjoy a more pronounced, salty flavor, cut it into smaller pieces. 4. Enjoy the salmon with grated daikon radish if you want. Store in an air-tight container in the fridge for up to 3 days after it’s cooked. Store in the freezer for 2 weeks prior to cooking. 2021/ 05/22 MIWA