The collection of Natto at Chang-Li Supermarket seems to be growing.
My favorite breakfast at the moment is Natto with a mixture of brown Basmati and black rice, plus about 3 scallions and some chives (can't find them fresh, so I use the dried kind).
Since everyone always gets concerned about protein, which is typically over-emphasized in traditional nutrition. To refresh the reader, Whole Foods, Plant-Based nutrition rests on the knowledge that an adult male, requires only about 10-12% of calories from protein, and and adult woman can get by on even less in a pinch, but it is very hard to get below 10-12% no matter how hard you try.
The total concept of #WFPB nutrition is:
- 10% of calories from naturally occurring fats/oils (beans etc)
- 10% of calories from (plant-) protein
- 80% of calories from complex carbohydrates
- no added sugars, oil or salt (no SOS).
And that is how simple it is.
So let´s go over Natto.
It is a fermented soy product and it contains in one 1.41 Oz breakfast serving the following:
- Calories: 85
- Fat: 35 grams
- Carbs: 5.4 grams
- Fiber: 5 grams
- Protein: 7.65 grams
- Manganese: 27% of the daily value (DV)
- Iron: 19% of the DV
- Copper: 30% of the DV
- Vitamin K: 8% of the DV
- Magnesium: 11% of the DV
- Calcium: 7% of the DV
- Vitamin C: 6% of the DV
- Potassium: 6% of the DV
- Zinc: 11% of the DV
- Selenium: 6% of the DV
- Additionally: Natto also contains smaller amounts of vitamin B6, folate and pantothenic acid, as well as antioxidants and other beneficial plant compounds (
5) Natto is especially nutritious because its soybeans undergo a process of fermentation, which creates conditions that promote the growth of probiotics.
(6 ,7 ,8 ).This is one reason why natto is considered more nutritious than boiled soybeans.
Natto also contains fewer antinutrients and more beneficial plant compounds and enzymes than non-fermented soybeans
(5 ,9 ,10).
Now I eat that with a cup of mixed rice, brown basmati and black rice, which has another 5 grams of protein.
The one cup of rice contains approximately the following:
- Calories- 210 calories
- Protein- 5 grams
- Carbohydrates– 46 grams
- ·Fat- 0.5 grams
And then I also add some three scallions, cut up and some chives.
In short, that one silly little bowl contains dynamite nutrition.
There are always rumors about soybeans being bad, but those largely are unfounded, see here, and here. Unfortunately, too many of the diet gurus do not know anything about nutrition. Or only enough to be dangerous.
One last thing about the natto breakfast, I think it is ideal food after a water fast.
I usually end up with a Kombucha the night before (fermented/probiotic) and then a smoothie in the AM, and then I might have some fruit and typically a bowl of natto will be my first solid food. You can chew it really well and thus get the maximum benefit. Great way to give your gut flora a boost.
P.S. A special Thanksgiving addition: You can even make your natto hot and spicy. I make it with sliced, seeded jalapeño, or I could even see a serrano pepper. For now, my preferred way to spice it up over and above the traditional cut-up scallions, is settling at some chives, one jalapeño and one serrano pepper. Everyone can experiment on their own. Maybe I could see parsley. To me, I run a fusion kitchen, where the rule is #WFPB, without SOS, and otherwise anything goes. With traditional recipes, I first try to come as close as I can to the original flavor, and then the experimentation starts and dishes evolve beyond their original "traditional" flavors.
Along those lines, I made a vegetarian spaghetti sauce when I was a teenager, and I had a reputation for doing that quite well. I used mushrooms instead of meat, but otherwise it was quite traditional. Today, it has become totally 3WFPB, and I make numerous variations, and I love spaghetti even better now.
Along those lines, I made a vegetarian spaghetti sauce when I was a teenager, and I had a reputation for doing that quite well. I used mushrooms instead of meat, but otherwise it was quite traditional. Today, it has become totally 3WFPB, and I make numerous variations, and I love spaghetti even better now.
