Matcha Tuna Ochazuke

20250916 #breakfastdiary day 1510, 22°C/mostly cloudy, 20min/exercise (M) Once you're used to stage 1, try venturing into the lighter stage 2 — solid food and salads. A boiled egg gives your muscles strength, and sourdough topped with ricotta cheese and a perfectly ripe avocado adds healthy fats and vitamins for glowing skin. For a stomach left sensitive after a day of stress, potato is the perfect fix — cut into rough chunks, brushed with olive oil, tossed with salt and pepper, air-fried for 10 minutes, and served with chimichurri sauce, it makes for a beautiful meal. If you don't mind vegetables, salad works well too. Pair a vinaigrette dressing — a kind of all-purpose 'universal soy sauce' that goes with any salad (3 tablespoons olive oil, 1 tablespoon white wine vinegar, 1 teaspoon whole grain mustard — I think this ratio is the golden ratio) — with tomato, cucumber, bell pepper, broccoli, asparagus, cauliflower, lettuce, and other vegetables of your choice. (Najoshik, 'I've Been Drinking Breakfast Every Day') If breakfast feels hard, try a staged approach: stage 1 liquid food, stage 2 solid food, stage 3 anything-goes food. From there, you might even reach the hidden stage beyond stage 3. Curious what that hidden stage is? Read the fresh new episode of the Brunch Book via the profile link. Steeped in matcha, but its essential nature as a solid meal remains unchanged — 191kcal matcha tuna ochazuke

1/2 bowl brown rice, 1/2 can tuna, 1/4t matcha, 2t tsuyu, 1/2t mirin, furikake, a little spinach

1. Mix 1/4t matcha into 300ml lukewarm water thoroughly, then add 2t tsuyu and 1/2t mirin and mix a bit more to prepare the base. 2. Drain the oil from the canned tuna and keep only the flesh. 3. Blanch the spinach in boiling water for 20 seconds, lightly squeeze out the water, and chop finely. 4. In a bowl, add the brown rice, furikake, tuna from step 2, and spinach from step 3. 5. Pour over the matcha broth from step 1.