Make Nanakusa Gayu: a Japanese Superfood Vegetable Rice-Porridge

Literally translating to ‘seven herb porridge’, this dish is an ideal way to detox after the alcohol and greasy food that a lot of us enjoyed over the holidays. Start the year with a clean slate with the perfect healthy January recipe!

Packed with superfoods and easy on the digestive system, my variation on the traditional recipe makes it easy for anyone to benefit from this nutrient and antioxidant rich dish. This is also a vegetarian and gluten-free friendly recipe.

What is kusa gayu?

It’s a type of Japanese rice porridge with seven vegetables and herbs all chosen to promote good health. Acting as a kind of medicine specifically targeting the immune system, it is perfect for cleansing. I love it for promoting good health and wellbeing at the start of the New Year.

I recently wrote about toshi koshi soba, which is eaten in Japan on New Year's Eve but that isn’t the only traditional Japanese dish that people enjoy in January! Nanakusa gayu has over a thousand years of history and is traditionally eaten on the 7th of January.

This day is also known as nanakusa no sekku, or the Festival of the Seven Weeds and marks the last day of the Japanese New Year. After three solid days of feasting for the new year celebrations, this porridge is easy on the stomach and digestive system.

This is also a dish you can turn to if you have an upset stomach or if you want to eat a gentle dish to give your digestion some rehab, at any time during the year.

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Traditionally nanakusa gayu uses seven ingredients, many of which can be difficult to find outside of Japan due to the wild grasses and herbs that need to be gathered.

Traditional seven vegetables/herbs:

Seri (Watercress)

Suzana (Turnip)

Suzushiro (Daikon)

Nazuna (Shepherd's Purse - a type of herb)

Hakobera (Chickweed)

Hotoke gusa (Cotton Sow Thistle)

I knew that there would be a way of recreating this recipe with the same superfood benefits but with more accessible British ingredients so this is my variation of Japanese vegetable rice-porridge for you to make at home!

In my version, I will be using these seven healthy and low-calorie ingredients:

Watercress: Did you know watercress is bursting with vitamins and minerals? Its small rounded leaves resemble spinach but it packs a delicious peppery flavour. Beneficial for your vision and eye health, it’s also packed with vitamin K which is essential for healthy bones.

Chives: Chives look simple but they are also a superfood. There have been studies that show chives are helpful to strengthen bones and, due to their high levels of vitamin C, provide support for your immune system.

Kale: Many of us know that we should eat more kale but most don’t realise that this cruciferous vegetable is in fact one of the most nutrient-dense foods on the planet! There are many kinds of kale but they all pack the same nutrient punch. Bursting with antioxidants and one of the best sources of vitamin C and vitamin K and provides many of the minerals that people are generally deficient in.

Turnip: People often worry that turnip will be bitter or spicy but when cooked it becomes sweet, which is perfect for this porridge. It also provides a good source of potassium and magnesium which we all know is good for us.

Japanese radish (daikon): Daikon has a lot of health benefits that target many areas of the body including assisting in clearing the excess phlegm when you have a chesty cough. It’s also highly anti-inflammatory and helps to rebalance the digestive system. Normally the daikon is cubed and added to the dish but I shred it which works well with the texture of the mixture. Daikon makes the rice watery, smooth and separate, plus it completely changes the flavour.

Daikon leaves or kale stems: Hopefully, the plant you bought will have these attached and this is an ideal way to avoid any waste while cooking! Of course, the leaves are also packed with vitamins to help keep your immune system strong and also drains excess fluid from the body, which I think most of us could benefit from after the holiday season.

Spinach: A famous superfood that boosts your immune system. Among its many health benefits, spinach protects your bones due to the high levels of calcium and boasts anti-inflammatory properties. The high fibre levels of spinach keep you fuller for longer which stops you from snacking and also aids digestion.

To make the porridge tasty and not just like you are eating a bowl of green leaves, I use a fish or chicken stock that adds a gentle flavour — it doesn’t detract from all of the goodness you are getting from the vegetables and herbs but subtly enhances it.

I also like to use brown rice for this dish is it is ’ good for you and will keep you feeling fuller for longer without that sluggish feeling you can sometimes get from a lot of white rice.

How to make nanakusa gayu, vegetable rice-porridge

Though this is a plain dish, with a light flavour, designed for detox and giving your stomach a rest, you can add miso or soy sauce for some extra flavour, or even a drizzle of sesame oil.

I love to serve this dish with a sprinkle of Japanese seven spice, known as ‘shichimi togarashi’ and some grated ginger, which adds a zing and has its own excellent health benefits.

You should be able to find most ingredients at your local grocery store, you can find kelp on Amazon or your local Asian store.

For grating the daikon, I love to use this kyocera ceramic grater but you can also just use a cheese grater.

Here’s how to make this simple and healthy recipe at home.