JAPANESE HOME COOKING CLASSES

Authentic Japanese cooking classes in Lake Forest, CA. Learn dashi, koji, and gut-healthy recipes in small, hands-on group sessions. Perfect for beginners & food lovers.

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KOJI AND MORE BLOG

The Ultimate Experience Gift Guide for Orange County Foodies 🎁🥢

Looking for unique holiday gifts in Orange County? Discover hands-on Japanese cooking classes in Lake Forest, CA. The perfect experience gift for foodies and wellness lovers.

Hitomi

Dec 43 min read

Japanese Classic Comfort in a Bowl: Gut-Healthy Tonjiru (Pork Miso Soup) with Sake Lees

Tonjiru is the ultimate Japanese winter comfort food. This isn't just ordinary miso soup—it's a hearty meal packed with root vegetables and pork. My special version adds a "Koji Twist" using Sake Lees (Sake Kasu), Ginger, and Garlic to warm you from the core and boost your immunity. Discover the secret to a soup that heals your gut and feeds your soul.

Hitomi

Dec 24 min read

15-Minute Gut-Friendly Steamed Bok Choy & Proteins | Easy Japanese Steaming with Ponzu & Sweet Koji

15-minute gut-friendly steamed bowl with bok choy, pork, shrimp, shiitake, and ponzu sweet koji sauce. Easy Japanese recipe using healthy steaming.

Hitomi

Nov 262 min read

DISCOVER THE KOJI AND MORE

Welcome to Koji and More — where Japanese fermentation meets gut-friendly living.

>> About KOJI and More

OUR MISSION

“To inspire individuals to embrace the wisdom of traditional Japanese food culture, gut health, and mindful living for a healthier and happier life.”

Today’s Japanese Breakfast Class @taste.eatery 🍙

We made everything from scratch:
🥚 Dashimaki Tamago (everyone’s favorite!)
🥣 Homemade dashi & miso soup
🐟 Steamed salt-koji salmon
🍚 Rice, tsukemono & amazake (served)

So much laughter while making tamago,
and the feedback after the meal meant everything 🤍

This is what I love most—
teaching the “why” behind Japanese food,
and sharing simple meals that support your gut and your day.

✨ Join the next class
📩 DM me or check the link in bio

Forget instant powders and shortcuts. In my upcoming class, we are going back to the roots. We’re making Dashi from scratch with Kombu and Katsuobushi, grinding fresh sesame seeds for Goma-ae, and—the star of the show—preparing premium Jidori Chicken using the traditional power of Salt Koji.

It’s not just a cooking class; it’s a full sensory experience where you’ll learn why Japanese food tastes so good when made with care.

The Menu:
🍗 Steamed Salt-Koji “JIDORI” Chicken (Juicy & Gut-Healthy!) and Mushrooms
🥣 Authentic Miso Soup & Steamed Rice
🥗 Green Beans “Goma-Ae”, sweet sesame seed dressing
🍚🍵 Homemade Amazake with Match

Join me for this intimate dinner & workshop:
🗓 When: Friday, Dec 19 @ 4:00 PM
📍 Where: Taste Eatery, Lake Forest (OC)
🎟 Link in Bio to grab a spot!

#JapaneseCooking #JidoriChicken #CookingClassOC #LakeForest #IrvineFoodies #SaltKoji #GutHealth #AuthenticJapanese #OCEvents

Found a rare Japanese treasure at the Japanology Fair right here in Irvine! 🍵✨

I stopped by the Moff Moff booth (they are a local fermented food specialist!) and picked up this “Awa Bancha.” It’s a unique fermented tea from Tokushima prefecture in Japan. They’ve been making it the traditional, organic way for hundreds of years.

Unlike regular green tea, this undergoes anaerobic fermentation with lactic acid bacteria (similar to how pickles are made!).

Why it’s special:
🌱 Gut Health Powerhouse: Because of the unique fermentation process, it’s loaded with plant-based probiotics (lactobacilli) designed to support your gut microbiome.
🌱 The Taste: It has a distinct, slight sourness (酸味 - sanmi) that is surprisingly refreshing and very easy to drink.
🌱 Sustainable: The owner told me you can even reuse the leaves for a second brew!

It’s gentle, tangy, and feels incredibly nourishing. Have you ever tried fermented tea that wasn’t kombucha? Let me know below! 👇

#AwaBancha #FermentedTea #JapaneseTea #GutHealth #Probiotics #MoffMoff #JapanFair #IrvineCA #TeaLover #腸活 #阿波晩茶 #OCFoodie

アーバインのジャパンフェアで、日本の超レアなお茶を発見！🍵✨

発酵食専門店「Moff Moff」さんのブースで、徳島県の伝統的な発酵茶「阿波晩茶」をゲットしました。何百年も前から変わらない、オーガニックな製法で作られているそうです。

普通の緑茶と違って、これはお漬物のように乳酸菌で発酵させているのが特徴。

ここがすごい：
🌱 最強の腸活ドリンク: 植物性乳酸菌がたっぷり含まれているので、腸内環境を整えるのに最適です。
🌱 味の感想: ほんのりとした独特の「酸味」がありますが、それがまた爽やかで、とても飲みやすい！
🌱 エコ: お店の方によると、茶葉は二煎目まで美味しく飲めるそうです。

優しくて、体が喜ぶ味がします。コンブチャ以外の「発酵茶」、試したことありますか？コメントで教えてください👇

I am so excited to announce that next Saturday’s Traditional Japanese Breakfast Class (12/13) is OFFICIALLY SOLD OUT!

Thank you so much to the 7 amazing people who grabbed a seat. I cannot wait to welcome you into the kitchen to cook a wholesome, gut-healthy meal to start your weekend. It’s going to be such a cozy morning! ☀️🍱

I have added a SECOND DATE for this exact same workshop between Christmas and New Years!

🗓 NEW DATE ADDED: Saturday, Dec 27 @ 10 AM

This is the perfect opportunity to reset your gut after the holiday feasts and learn a skill that will serve you all of 2026.

We will be making the full Ichiju Sansai spread:
✨ The famous fluffy Dashimaki Tamago (Omelet)
✨ Gut-Healing Miso Soup from scratch
✨ Steamed Salt Koji Salmon & seasonal sides

Tap the link in bio > “Book a Class” to grab your spot for Dec 27th!

#SOLDOUt #LakeForestCA #OCFoodies #JapaneseCooking #GutHealth #CookingClassOC #KojiAndMore #OrangeCountyEvents #JapaneseBreakfast

Struggling to find a gift for the person who has everything? 🤔 I just wrote a guide on why Experience Gifts might be the answer you’re looking for! (Spoiler: Science says they make us happier than ‘stuff’!)

Read the full post on the blog to see why a Japanese Cooking Class is the ultimate clutter-free, gut-healthy gift this year. 🎁✨

Link in bio to read & shop gift cards!

AND THE WINNER IS... 🥁🍗

Congratulations to @ashlynnwaggener! 🎉 You have won a free seat to our Steamed Jidori Chicken Workshop AND a whole fresh Jidori Chicken to take home! Please check your DMs to claim your prize. 💌

Didn’t win this time? You are still invited to the party! 🥳

Come taste the difference of premium Jidori chicken paired with authentic Japanese Salt Koji. It is going to be a delicious, cozy night.

👇 Secure your spot before they are gone: Link in bio > Steamed Jidori Chicken Class

A huge thank you to everyone who entered and to @jidorichicken for making this happen! ✨

#GiveawayWinner #JidoriChicken #KojiAndMore #LakeForestCA #OCFoodies #CookingClass #WinnerAnnouncement

当選者発表！ 🥁🍗

@ashlynnwaggener さん、おめでとうございます！🎉 「塩麹蒸し地鶏」料理教室の無料ご招待＆Jidori Chicken（丸鶏）のプレゼント当選です！詳細はDMをお送りしますのでご確認ください。💌

外れてしまった方も、まだチャンスがあります！ 🥳 12月19日（金）のクラスはまだご予約可能です。

プレミアム地鶏と、魔法の調味料「塩麹」のコラボレーション。ジューシーで旨味たっぷりの感動の味を、ぜひ一緒に作りましょう。

👇 ご予約はこちらから: プロフィールのリンク > Steamed Jidori Chicken Class

たくさんのご応募、そして @jidorichicken さんのご協力、本当にありがとうございました！✨

In Japan, (traditionally) breakfast isn’t just coffee and a pastry. It’s a balanced meal called Ichiju Sansai (One Soup, Three Sides). 🍱 It’s designed to give you sustained energy without the crash.

Join us next Saturday, Dec 13th, to learn how to make a traditional Japanese Breakfast from scratch—featuring my secret weapon: Koji. 🌾

Menu includes:
✅ Gut-Healing Miso Soup with Homemade Dashi
✅ Super Fluffy Japanese Omelet (a.k.a Dashimaki Tamago)
✅ Steamed Salt-Koji Salmon with Shiso
✅ Steamed Rice & Pickles
✅ Koji Amazake Topped with Matcha Powder

Comment ‘BREAKFAST’ and I’ll DM you the direct link to book!

Come hungry, leave with a skill for life.
🗓 Saturday, Dec 13 @ 10 AM at Taste Eatery in Lake Forest, CA
🎟 Link in bio to book!

#CookingClass #Matcha #HealthyEating #JapaneseCooking #IrvineEvents #BreakfastIdeas

Japan’s coziest winter comfort soup… TONJIRU 🍲✨
In Japan, Tonjiru (Pork Miso Soup) is a winter staple. My family used to make a massive pot weekly, and I never got tired of it. Today, I’m sharing my special “Koji and More” version.

I add a secret trio: Sake Lees (Sake Kasu), Ginger, and Garlic. 🍶🧄
Why? Because winter is cold, and this combination warms you from the core while boosting your gut health. Plus, we use root veggies and Konnyaku (the “broom of the stomach”) to detox the system.

👉 Ingredients (4 servings)
- 60-80g Kabocha (Japanese Pumpkin)
- 2-3 inches Japanese Sweet Potato (Satsumaimo)
- 2-3 inches Daikon Radish
- 1 Carrot
- 1/2 Onion
- 1 Naganegi (Tokyo Negi/Large Green Onion)
- 1/2 pack Konnyaku (Konjac)
- 200g Sliced Pork Belly (Shabu shabu cut)
- 4 cups Dashi Broth (Katsuobushi & Konbu)
- The Koji Twist: 3 tbsp Sake Lees, 2 tsp Grated - Ginger, 0.5 tsp Grated Garlic
- 3 tbsp Koji Miso

✨ Gut Health Benefits
- Fermented miso & sake lees → enzymes + microbiome support
- Root veggies → prebiotic fiber
- Ginger & garlic → immune-boosting + warming
- Konnyaku → blood sugar-friendly fiber

Save this recipe & follow @kojiandmore for more gut-friendly Japanese cooking 🤍

冬といえば豚汁！🍲✨
体の芯から温まる日本の定番メニューをひと工夫！いつもの豚汁に【酒粕・生姜・ニンニク】をプラスしました。酒粕と生姜のパワーで体の芯からポカポカ温まり、腸活効果も抜群です✨ 冷蔵庫の余り野菜で美味しく作れるので、ぜひ試してみてください。

作り置きにも最高で、次の日はさらに美味しい！

✨ 腸活ポイント
・味噌＆酒粕 → 発酵の力
・根菜 → 食物繊維たっぷり
・生姜＆にんにく → 免疫サポート
・こんにゃく → 血糖値ケア

ぜひ保存して冬の定番に🍲💛
@kojiandmore フォローして一緒に腸活しましょう！

Happy Thanksgiving Eve! 🦃✨
Let’s talk about something important today…
Holiday meals don’t have to rely on ultra-processed, boxed shortcuts to be delicious — and they certainly don’t need to leave our gut struggling the next day! 😉

This year, let’s swap a few things to make your feast more gut-friendly & real-food focused:

🍒 Fresh cranberry sauce
(good-bye canned cranberry jelly 😅)

🥖 Sourdough stuffing
from real bread instead of boxed mixes with additives you can’t pronounce

🍐 Fresh pear or apple pie
using whole fruit — not sugary syrup from a can

🍋 Homemade citrus + herb brine
instead of packaged brines full of preservatives

It takes a little extra prep — but making even just one dish from scratch can reduce additives, support better digestion, and make your body say “thank you!” 🤍

Progress over perfection.
Healthy choices can be joyful.
And every ingredient swap is a win for your gut!

✨感謝祭は手作りで腸活しよう🦃✨
少しの工夫で、食品添加物を減らして体に優しいごちそうに。
フレッシュな素材でおいしく＆ヘルシーに🍐🍠
みなさん、素敵なサンクスギビングを🤍
いつも応援ありがとうございます✨

🥦 Are you getting enough fiber?
Most adults in the U.S. only get 12–18g of fiber per day, far below the recommended 28g for women and 35g for men.

A diet low in fiber can slow digestion and affect gut balance — which is why cho-katsu (gut health care) always starts with what’s on your plate 🌾✨

💡 Tip: Add more whole grains, vegetables, beans, and Japanese fiber-rich foods like gobo, seaweed, daikon, and mushrooms to your meals for a healthier gut!

🧡 Your gut will thank you!

#GutHealth #ChoKatsu #FiberFacts #KojiAndMore #HealthyEating #腸活 #食物繊維 #腸内環境改善

🥦 あなたは十分な食物繊維をとっていますか？
アメリカでは多くの大人が、1日あたりわずか12〜18g しか食物繊維を摂取しておらず、
推奨量の女性28g・男性35g に大きく届いていません。

食物繊維が不足すると、腸の動きが鈍くなったり、腸内環境のバランスが崩れやすくなります。
だからこそ、腸活の基本は「毎日の食事」🌾✨

💡 ポイント：
玄米・豆類・野菜・大根・ごぼう・きのこ・海藻などの日本食食材を取り入れて、
腸からキレイに整えましょう！🧡

Seasonal Kabu (Japanese turnips) are here! 🌱
So I made 4 types of Salt-Koji Pickled Kabu — easy, refreshing, and packed with enzymes + fiber for better gut health 💛

✨ Ingredients:
(Per variation — serves 2)
2 Kabu (peeled and thinly sliced)/flavor

your choice of flavor:
• 1tbsp Awase Dashi + 2” Rehydrated Kombu + 1tbsp Katsuobushi Flakes + 1tsp Salt-Koji
• 1tsp Yuzu + 1tsp Salt-Koji
• 2 Shiso leaves + 1tsp Salt-Koji
• 1 Nanban + 1tbsp Dashi + 1/2tbsp Rice Vinegar + 1tsp Salt-Koji

🧠 Gut-Health Benefits
✔ Fiber for healthy microbiome
✔ Anti-inflammatory root veggie
✔ Enzymes + probiotics from koji
✔ Gentle + easy to digest

Save this for your next Japanese grocery store trip! 🛒
#KojiAndMore #SaltKoji #Chokatsu

ミツワで季節の野菜「かぶ」を発見！🌱✨
淡白な味に塩麹がとっても合うので、4種類の塩麹漬けを作ってみました！
味変して毎日楽しめる腸活おかずです💛

🧠腸活ポイント
✔ 食物繊維で腸内環境UP
✔ 発酵食品で消化を助ける
✔ 抗炎症作用のある根菜
✔ 優しい味で胃腸に負担なし

保存して、旬の味を楽しんでね🌿
#麹生活 #腸活レシピ #塩麹

Have you heard of Jidori chicken? 🐔
It’s Japan’s premium free-range chicken — ethically raised, hormone-free, antiboitic-free, additive-freem and packed with flavor and nutrients.

💛 Why Jidori is special:
* Free-range & stress-free
* Naturally fed (no antibiotics, no hormone, no additives!)
* Deep umami flavor & firm texture
* Lean, nutrient-rich, and gentle on digestion

At Koji and More, all our chicken and egg dishes are made with locally sourced California Jidori chicken! 🐔✨

✨ Save this post and try cooking with Jidori next time — your body (and taste buds) will thank you!

#JidoriChicken #KojiAndMore #GutHealthRecipes #JapaneseCooking #HealthyJapaneseFood

🐔知っていますか？「地鶏（Jidori）」は日本のプレミアム鶏肉✨
放し飼い・ホルモン剤不使用・自然飼料で育てられた、旨味たっぷり＆栄養豊富な鶏なんです！

💛 Jidoriの魅力:
・自然でストレスフリーな環境飼育
・旨味が濃く、食感もしっかり
・低脂質で栄養バランス◎
・消化にも優しく、腸活にもぴったり！

Koji and Moreでは、全ての鶏・卵料理はカリフォルニア産地鶏を使用しています！
ぜひ一度Jidoriで作ってみてね！

#地鶏 #JidoriChicken #発酵食 #腸活 #和食レシピ #KojiAndMore

✨ Booking is OPEN! ✨
We’re launching our first 3 Japanese cooking classes — and to celebrate, I’m offering a special introductory rate (up to 50% OFF!)
Each class is limited to 6 participants, so grab your spot early!

🍃 Three Class Options:
1️⃣ Japanese Vegan Cooking with Koji Seasonings & Vegan Dashi — Dec 4 @ 4pm — $36
2️⃣ Traditional Japanese Breakfast Enhanced with Koji & Homemade Dashi — Dec 13 @ 10am — $40
3️⃣ Steamed JIDORI Chicken Japanese Way — Dec 19 @ 4pm — $40

Hands-on, cozy, gut-healthy cooking using traditional Japanese methods and fermented seasonings.
🔗 Link in bio to book!
https://www.kojiandmore.com/book-online

✨ いよいよ募集スタート！✨
最初の３つの料理クラスを特別価格（最大50%オフ）で開催します！
各クラス限定6名様の超少人数制です。
麹調味料や日本の伝統的な発酵食品を使って、いつもの日本食を少し丁寧に作ってみませんか？

🍃 ３つのクラス：
1️⃣ ヴィーガン出汁で作るヴィーガン和食: 12/4（木）4pm - $36
2️⃣ 麹調味料を使った日本の腸に優しい朝食 : 12/13（土）10am - $40
3️⃣ 塩麹で味付けた地鶏の和食ディナー: 12/19（木）4pm - $40

🔗 予約はプロフィールのリンクから！

Craving something warm and nourishing but short on time? ⏱️
This 3-Minute Spinach & Egg Miso Soup is full of protein, fiber, and probiotics — perfect for mornings or busy days.

✨ Ingredients (Serves 2)
- 400ml Awase Dashi broth
- 2 cups baby spinach
- 1 egg (well beaten)
- 1.5 tbsp miso (adjust to taste)

🥢 Just boil the dashi, add spinach, drizzle in the egg, and mix in miso off the heat.
That’s it — a comforting, gut-friendly bowl in minutes!

💛 Save this post & tag me if you try it!
#KojiAndMore #GutHealthyRecipes #MisoSoup #FermentedFoods #ChoKatsu #HealthyJapaneseFood #QuickMeals

忙しい朝でもすぐできる腸活スープ✨
出汁があればたった3分で作れる「ほうれん草と卵の味噌汁」！
プロテインも食物繊維も発酵食品もこの一杯でバランスよく摂れます🍃

出汁を沸かして、ほうれん草と卵を加え、最後に味噌を溶くだけ。
あっという間に完成！朝から腸が喜ぶ一杯です☺️

#腸活 #味噌汁 #発酵食品 #簡単レシピ #和食 #KojiAndMore

Fluffy, juicy, and packed with umami — this Mill-Feuille Style Japanese Omelet is made with Ama-Koji and Salt-Koji for a gut-friendly twist! 🌿✨ a.k.a Dashimaki Tamago!

Ama-Koji adds gentle sweetness, while Salt-Koji enhances flavor with natural enzymes — no refined sugar, no dairy, just wholesome balance.

🥚 Ingredients (2 Servings)
- 2 eggs
- 2 tbsp Japanese dashi
- ½ tsp salt-koji
- 1 tbsp ama-koji
- 1 tbsp olive oil
- Toppings (optional): shiso leaf, grated daikon, soy sauce koji

Save this recipe and try adding a touch of Koji magic to your morning routine 💛

#koji #tamagoyaki #guthealth #japanesefood #fermentedfoods #healthyrecipes #kojiandmore

ふわふわジューシーなミルフィーユ風だし巻き玉子🥚✨
甘麹と塩麹でやさしい甘みと旨みを引き出した、腸活にもぴったりな和食の定番レシピです。

甘麹の自然な甘さと塩麹の酵素の力で、砂糖なしでも大満足の美味しさ！

#だし巻き玉子 #甘麹レシピ #塩麹 #腸活ごはん #発酵食品 #和食レシピ #KojiAndMore

✨ Low-carb, low-calorie, gut-friendly meals in 15 minutes! ✨
Steaming is the best way to lock in nutrients, keep calories down, and support digestion.

Here are 5 simple steamed dishes you’ll love:
1️⃣ lemony Salt Koji Chicken & Seasonal Veggies
2️⃣ Salt Koji Salmon with Shiso & Lemon
3️⃣ Miso Salmon with Seasonal Root Vegetables
4️⃣ Soy Sauce Koji and Ginger Marinated Pork Belly & mushrooms
5️⃣ Bok Choy, Pork, Shrimp & Shiitake with Ponzu & Sweet Koji

🥢 Dairy-free, sugar-free, gluten-free, and packed with fiber, protein, and probiotics.

Check out the receipes on KOJIANDMORE.COM

👉 Save this for your next healthy meal idea & follow for weekly Japanese gut health recipes!

✨ 蒸すだけ簡単！低糖質・低カロリーで腸にやさしい料理 ✨
蒸し料理は、栄養を逃さず、カロリーを抑え、消化にもやさしい調理法。
今回紹介する5つの蒸し料理はすべて、腸活にもぴったり！

🥢 グルテンフリー、乳製品不使用、砂糖不使用。食物繊維・プロテイン・プロバイオティクスたっぷり！

👉 保存して次の食事の参考にしてね！フォローして「和の腸活レシピ」をチェック！

Green Beans with Ama-Koji Sesame Sauce 🍃✨
Simple, addictive, and packed with probiotics!

This gut-friendly side dish uses Ama-Koji’s gentle sweetness, soy sauce koji’s umami, and freshly ground sesame for a deep, satisfying flavor.

🥢 Ingredients (2 servings):
・Green beans 180g
・Toasted white sesame seeds 2 tbsp
・Ama-koji (natural sugar alternative) 3 tbsp
・Soy sauce koji 2 tbsp
・Sesame oil 1 tbsp

👩‍🍳 Instructions:
Steam green beans for 4–5 mins, grind sesame seeds, and mix all ingredients together. Done!

💚 Gut Health Tip:
Koji enzymes + fiber-rich green beans = happy gut & glowing skin!

#KojiRecipe #GutHealth #JapaneseFood #FermentedFoods #EasyHealthyRecipes #KojiAndMore

甘こうじとごまの香りが最高✨グリーンビーンのごま和え🥢
茹でずに“蒸す”のがポイント！色も味も段違い。
自然の甘みたっぷりの甘こうじと、醤油麹、すりたて胡麻で栄養満点＆腸活サイドメニュー。

🍁 Fall Gut Health Recipe: Steamed Miso Salmon & Root Veggies!
Warm, nourishing, and perfectly balanced — salmon fillet topped with probiotic-rich miso and koji sauce and steamed with seasonal root vegetables like pumpkin, sweet potato, and carrot.

Ingredients (2 servings):
For Salmon Layer:
- Salmon fillet – 2 pieces
- Onion – ½, thinly sliced
- Cremini mushrooms – 6, sliced (or any mushrooms you like)
- Miso – 1½ tbsp
- Mirin – ½ tbsp
- Sake – 1 tbsp
- Ama Koji – 1 tbsp
- Shoyu Koji – 1 tsp
- Grated garlic – ½ tsp

For Root Vegetable Layer:
- Pumpkin – 4 slices
- Sweet potato – 4 slices
- Carrot – 1 small, roughly chopped

🫶 Gentle steaming helps preserve nutrients and enzymes — perfect for gut health.
🌿 Save this recipe & tag me when you make it!

#guthealth #kojiandmore #miso #seiro #salmonrecipe #japanesecooking #probioticfoods #healthyjapaneserecipes #fermentedfoods

🍁 秋の腸活レシピ：鮭の味噌蒸籠蒸しと季節の根菜蒸籠蒸し
味噌麹ベースのソースをのせた鮭フィレを、かぼちゃ・さつまいも・人参などの季節の根菜と一緒に蒸すだけ✨
プロバイオティクスや、食物繊維、オメガ3たっぷりで、体にやさしく心もホッとする腸活ごはんです。

🌿 蒸すことで栄養と酵素をそのままに。
🍱 保存して、週末の腸活ごはんに！

Crunchy, golden, and gut-friendly 🥖✨

Why buy croutons full of additives when you can make your own in just 20 minutes? These homemade sourdough croutons are healthier, customizable, and absolutely delicious!

Ingredients (4 servings):
4 cups cubed sourdough
4 Tbsp olive oil
½ tsp pink salt
Black pepper, to taste
1 tsp rosemary
1 tsp thyme
4 Tbsp grated Parmigiano Reggiano

Sourdough is easier to digest thanks to fermentation, lower glycemic index, and supports gut-friendly bacteria.

Bake, cool, and store. Perfect for salads, soups, or snacking on their own.

👉 Save this recipe & try it for your next salad! 🥗✨

カリッと香ばしい、腸に優しい手作りクルトン 🥖✨
添加物いっぱいの市販クルトンを買うより、20分で簡単＆ヘルシーに自家製を作りませんか？サワードウを使って栄養満点、しかも美味しい！
👉 保存して、次のサラダにぜひ！🥗✨

Overnight Oats with a Japanese Twist 🌸
This gut-friendly breakfast takes just 1 minute to prep and gives you probiotics, prebiotics, protein, and fiber all in one jar!
🍑 Fruit + Chia Seed version for natural sweetness
🥑 Avocado version for a low-sugar, savory option

✨ Ingredients (1 serving)
- 1/3 cup organic old fashioned rolled oats
- 1/3 cup amazake
- 1/3 cup Greek yogurt
- 1 tbsp chia seeds (optional)
- Seasonal fruits OR avocado

Just mix, chill overnight, and top before serving. Perfect for busy mornings!

Would you go 🍓fruit or 🥑avocado?

#GutHealth #OvernightOats #AmazakeRecipes #KojiMagic #HealthyBreakfast

🌸 甘酒入りオーバーナイトオーツ 🌸
たった1分で仕込めて、翌朝はトッピングするだけ！プロバイオティクス、プリバイオティクス、食物繊維、プロテインが一度に摂れる腸活最強朝食✨

🍑 フルーツ＋チアシードで甘めバージョン
🥑 アボカドで低糖質＆ヘルシーバージョン

混ぜて冷蔵庫で一晩寝かせるだけ！忙しい朝にぴったりです。

あなたは 🍓フルーツ派？それとも 🥑アボカド派？

#腸活レシピ #オーバーナイトオーツ #甘酒レシピ #麹の力

🥄 1-minute prep, overnight magic! ✨
This Koji Amazake Chia Pudding is gut-friendly, dairy-free, vegan, and oh-so-creamy. Just chia seeds + amazake, chilled overnight, and topped with your favorite fruits or yogurt in the morning.

Ingredients (2 servings):
- 4 Tbsp chia seeds
- 1 cup koji amazake
- Toppings: blueberries, figs, seasonal fruit, 2 Tbsp Greek yogurt, 2 Tbsp granola

💡 Benefits:
✔ Chia = fiber, protein & omega-3s
✔ Koji amazake = probiotics & natural sweetness
✔ Fruits = vitamins & prebiotic fiber

👉 Save this recipe for your next quick, healthy breakfast! 🌿

🥄 たった1分で準備OK！✨
「麹甘酒チアシードプディング」は腸に優しい、乳製品フリー＆ヴィーガン対応の濃厚プディング。チアシードと甘酒だけで作れて、一晩冷やすだけ。翌朝はフルーツやヨーグルトをのせるだけで、忙しい朝にもぴったり！

💡 腸活ポイント
✔ チアシード＝食物繊維＆オメガ3で腸スッキリ
✔ 麹甘酒＝プロバイオティクス＆自然な甘み
✔ フルーツ＝ビタミン＆プレバイオティクス

👉 保存して、明日の朝ごはんにどうぞ！🌿

✨No-Cook Japanese Gut-Healthy Bowl✨
This Soy Sauce Koji-Marinated Tuna with Yamaimo Tororo is the ultimate nutrient-packed, refreshing dish!

💚 Enzyme-rich soy sauce koji aids digestion
💙 Omega-3s from tuna help reduce gut inflammation
🌱 Yamaimo provides prebiotic fiber for a happy gut
🔥 And it takes less than 40 minutes!

Ingredients (2 servings)
- 2 tbsp Soy Sauce Koji
- 1 tbsp Sesame Oil
- 1 tsp Wasabi (to taste)
- 200g Bluefin Tuna, diced
- 1 Yamaimo (~4 inches)
- 3–4 Shiso leaves
- Shredded Nori

Save this recipe and let’s cook the Cho-Katsu way! 🌿

✨火を使わないから栄養を損なわなず丸々摂れる！腸活和風ボウル✨
醤油麹漬け本マグロと山芋とろろで、栄養満点＆腸に優しい一品！
💚 醤油麹の酵素が消化をサポート
💙 本マグロのオメガ3が腸の炎症を抑える
🌱 山芋はプレバイオティクス食物繊維たっぷり
🔥 35分以内で完成！

とっても簡単、なのに美味しくて栄養満点！保存してぜひ作ってみてね！🌿

Steamed, simple, and gut-friendly! 🥢✨
This 15-minute steamed bowl combines bok choy, pork, shrimp, and shiitake, finished with a ponzu & ama-koji dipping sauce. Packed with protein, probiotics, and fiber, it’s the perfect quick and satisfying lunch or dinner.

🌱 Ingredients (2 servings):
- Bok choy (2 bunches)
- Pork shabu loin (thin-sliced)
- Shrimp (4-6, peeled & deveined)
- Shiitake mushrooms (6, thick-sliced)
- Ponzu (5 tbsp)
- Sweet koji (ama-koji, 3 tbsp)

Would you try this fridge-friendly gut-health bowl? 💛

👉 Save this recipe & follow for more Japanese-inspired gut-friendly meals!

蒸すだけ！🥢✨たった15分でできる腸にやさしい一品！
冷蔵庫に残っていた青梗菜、豚しゃぶ肉、えび、椎茸を蒸籠に並べて蒸すだけ。仕上げはポン酢＋甘麹のさっぱり漬けだれで！

💪 たんぱく質、プロバイオティクス、食物繊維がしっかり摂れる満足ランチです。

👉「腸活」×「和食」のレシピをもっと見たい方はフォローしてください！

🍲🌿 Daikon & Seaweed Miso Soup 💚
A soothing, gut-friendly miso soup packed with fiber, probiotics, and minerals. The perfect balance of daikon’s gentle sweetness and wakame’s umami richness!

✨ Ingredients (2 servings)
- About 1.5 inches daikon (peeled, julienned)
- 3–5 g dried wakame
- 2 cups dashi
- 1–2 tbsp miso

✨ Gut Health Benefits
- Miso’s probiotics & enzymes support a healthy microbiome
- Daikon aids digestion, detox, and bowel regularity
- Wakame provides minerals, iodine, fucoidan & antioxidants to nourish the gut
- Light dashi broth is easy to digest and boosts umami

🌱 Gut health can be simple, soothing, and delicious.
🔖 Save this recipe & follow us for more gut-healthy Japanese dishes!

🍲🌿 大根とわかめのお味噌汁 💚
腸に優しく、食物繊維・発酵パワー・ミネラルがたっぷりの味噌汁。大根のやさしい甘みと、わかめの旨みが絶妙に合わさった栄養満点の一杯です。

✨ 腸活ポイント

- 味噌の発酵パワーで腸内環境をサポート
- 大根は消化酵素＆食物繊維で消化を助け、デトックス効果も
- わかめはミネラル・ヨウ素・フコイダンで腸と免疫を守る
- 出汁は消化に優しく、旨みで満足感もUP

🌱 シンプルで栄養たっぷりのお味噌汁で腸を元気に！
🔖 保存してぜひ作ってみてください✨

🍆🥬 Baby Spinach & Eggplant Miso Soup 💚
A soothing and gut-friendly miso soup you can easily customize with your favorite dashi and miso. This version is packed with iron, beta-carotene, potassium, and gut-boosting fiber!

✨ Ingredients (2 servings)
- 1 Japanese eggplant
- 2 cups baby spinach
- 2 cups dashi
- 1–2 tbsp miso (adjust to taste)

✨ Why it’s gut-healthy:

- Miso provides probiotics to balance your microbiome
- Spinach supports digestion, immunity & iron levels
- Eggplant offers fiber, potassium, and antioxidants
- A light dashi broth is easy on digestion

🌱 Gut health starts with simple, delicious meals like this.
🔖 Save this recipe & follow us for more Japanese gut-friendly recipes!

🍆🥬 ベビースピナッチとなすのお味噌汁 💚
好みの出汁と味噌で自分好みの味噌汁を！鉄分やβカロテン豊富なベビースピナッチと、食物繊維やカリウムたっぷりのなすを組み合わせて、栄養満点の腸活スープに仕上げました。

✨ 腸活ポイント
- 味噌の発酵パワーで腸内環境を整える
- ほうれん草は鉄分・βカロテンで免疫サポート
- なすは食物繊維や抗酸化成分で腸と体を守る
- 出汁は消化に優しく、体にしみ込む栄養

🌱 シンプルで美味しいお味噌汁が腸を元気に！
🔖 保存して、ぜひ作ってみてください✨

Gut-Loving Matcha Cappuccino Upgrade with Ama Koji ✨

Whisk, froth, sip, repeat 🍵✨
Warm, soothing, and gut-loving—this Matcha Soy Cappuccino with Ama Koji is loaded with matcha antioxidants, soy protein, and natural digestive enzymes. Unlike coffee shop lattes with sugary syrups, additives, and minimal nutrients, this version uses Ama Koji for gentle sweetness and earthy matcha flavor.

Ingredients (1 serving)
- Matcha 1 tsp
- Hot water 40 ml
- Unsweetened Soy milk 160 ml
- Ama Koji 2 tbsp (or Amazake)
- Matcha powder for topping

☝️ Adjust sweetness by changing the amount of ama koji. Try with oat or almond milk, too!

💚 Save this recipe for your next cozy moment and let me know how you like it!

点てた抹茶に、ふわふわの豆乳フォームと甘麹のやさしい甘さをプラス🍵✨
シロップフリーの「抹茶ソイカプチーノ with 甘麹」は、腸活にもぴったりの一杯です！

☝️ 甘麹の量で甘さ調整OK！オーツミルクやアーモンドミルクに変えてもおいしい。

💚 ぜひ保存して、作ったら感想を教えてね！

5 Truths About Tea 🍵

Truth #1 – In Japan, tea is enjoyed every day
Japanese people drink an average of about 2–3 cups daily, much higher than the US, where daily tea consumption is lower.

Truth #2 – Tea Supports Digestive Health
Green tea, barley tea, hojicha, and soba tea all contain compounds that promote gut-friendly bacteria and support digestion.

Truth #3 – Timing Matters for Iron Absorption
Wait 60 minutes before or after meals to drink tea, especially if you take iron-rich foods or supplements, to maximize iron absorption.

Truth #4 – Bottled Tea Isn’t Always Healthy
Most bottled teas contain artificial flavors or preservatives. Brewing your own tea keeps it fresh, pure, and gut-friendly.

Truth #5 – Tea is still affordable
With coffee bean prices rising, tea is a budget-friendly and delicious way to stay hydrated and healthy.

Brew your own tea and enjoy these without sugar to maximize gut-friendly benefits! 🍵💚

🍗✨ Salt Koji Did It Again: The Juiciest Smoked Whole Chicken Ever✨🍗

Fermented magic meets smoky flavor — juicy, gut-loving chicken made easy.

This whole chicken is marinated in Salt Koji & herbs for 6 hours, then smoked to perfection! Juicy, tender, and packed with umami. No smoker? Try BBQ or oven — it’s just as delicious!

Ingredients:
- Whole chicken (1 bird)
- ½ lemon
- Fresh herbs (rosemary, sage, etc.)
- Veggies: zucchini, asparagus, tomato, shiitake

Salt Koji & Herb Marinade (adjust the amount based on the size of your chicken)
- 3 Tbsp salt-koji
- 1 tsp grated garlic
- 2 Tbsp chopped rosemary & thyme
- 3 Tbsp olive oil
- Juice of ½ lemon

💡 Gut Health Benefits:
✔ Protein from chicken supports muscle repair & gut health
✔ Salt Koji enzymes boost digestion
✔ Herbs are anti-inflammatory & antioxidant-rich
✔ Fiber-rich veggies feed your microbiome

Save this gut-friendly recipe for your next family dinner or BBQ! 🌿🍋🔥

🍗✨ 腸活にぴったり！塩麹とハーブの丸ごとチキン燻製 ✨🍗
塩麹＆ハーブで6時間マリネした丸鶏を燻製すると、旨味たっぷり＆超ジューシー！✨
燻製グリルがなくても、BBQやオーブンでも美味しく作れます👌

💡 腸活ポイント
✔ 鶏肉の良質なたんぱく質が腸内環境をサポート
✔ 塩麹の酵素が消化を助けて旨味アップ
✔ ハーブの抗酸化作用で腸粘膜を守る
✔ 野菜の食物繊維が善玉菌を育てる

👉 保存して、次のBBQや週末ディナーにぜひ！🌿🔥

✨Nikujaga with Fermented Seasonings – Japan’s beloved comfort food, now made gut-friendly!✨

Check Out the Full Recipe on Our Website: https://www.kojiandmore.com/post/nikujaga-with-fermented-seasonings

No sugar, no broth, just fermented goodness: soy sauce koji, amazake, and sake.
🍲 Ingredients (Serves 4)
- 2 onions
- 4 potatoes
- 1 carrot
- 5 dried shiitake mushrooms (rehydrated)
- 2 rolls Sendai fu (or regular fu, optional)
- 1 pack shirataki noodles
- 300g thin-sliced ribeye (sukiyaki cut)
- 2 Tbsp sesame oil
- ½ cup soy sauce koji
- ½ cup Ama-Koji (Sweet Koji) or Aamazake
- ½ cup sake

🥢 A nourishing, probiotic-rich, naturally sweetened dish that supports digestion, boosts immunity, and fills you with warmth.

👉 Save this recipe for your next cozy dinner night!

✨発酵調味料だけで作る腸に優しいスーパー肉じゃが✨
お砂糖もお出汁も不要！醤油麹・甘麹・お酒だけで、旨みたっぷりに仕上がります。

🥢 腸内環境を整え、免疫力を高めるプロバイオティクスたっぷりのヘルシー肉じゃがです。

👉 保存して次の夕食にぜひ！

✨ A wholesome Japanese breakfast to start the day right ✨
Steamed shishamo (smelt), tofu with soy sauce koji, miso soup, natto, multigrain rice, a poached egg, and a seasonal fruit — a complete, protein-rich, probiotic-packed meal that fuels both your gut and body from morning 🌿

🌸 Why this breakfast is so good for you:

- Probiotic power → miso, natto, and koji support healthy gut flora
- Protein boost → fish, egg, tofu, miso and natto for steady energy
- Whole fish benefits → shishamo (smelt) eaten whole provides calcium for bone health
- Steaming magic → preserves nutrients while keeping food light and gentle on digestion

A nourishing way to energize your morning — simple, balanced, and gut-friendly 💛

👉 Would you try this Japanese-style gut health breakfast?

#GutHealth #JapaneseBreakfast #FermentedFoods #Koji #ChoKatsu

✨ 朝から腸を整える和朝食 ✨
蒸しししゃも、醤油麹豆腐、お味噌汁、納豆、雑穀米、温泉卵、季節のフルーツ。
たんぱく質、カルシウム、発酵食品もたっぷり摂れる、腸に優しいバランス朝ごはん 🌿

🌸 この朝食のポイント
- 発酵食品の力 → 味噌・納豆・麹で腸内環境をサポート
- 高たんぱく → 魚・卵・豆腐・納豆でエネルギー持続
- まるごと魚のカルシウム → ししゃもを頭から骨まで食べて骨強化
- 蒸す調理法 → 栄養を逃さず、消化に優しい

一日の始まりにぴったりの腸活朝ごはん。心も体も元気にしてくれます 💛

👉 あなたも腸活和朝食を取り入れてみませんか？

Start your day the Japanese gut-friendly way! 🇯🇵✨
These Tuna & Avocado Hand Rolls are packed with protein, healthy fats, probiotics, and fiber to keep your gut and energy levels happy all morning. 🌿🍚🐟

👉 Perfect alternative to bacon & eggs!
Would you try this for breakfast?

🍣 Ingredients (1 serving):
- ½ can tuna (in water)
- 2 Tbsp salt-koji mayonnaise
- 120g multigrain rice
- 4 sheets sushi nori (seaweed)
- ½ avocado (marinated with ½ tsp salt-koji)
- ¼ cucumber (sticks)
- 4 shiso leaves
- 1 Tbsp soy sauce-koji

💡 Save this post for your next gut-friendly breakfast idea!

腸に優しい和風朝ごはんで1日をスタート✨🇯🇵
ツナとアボカドの手巻きロールは、高タンパク質・良質な脂質・発酵食品のプロバイオティクス・食物繊維がたっぷり。🌿🍚🐟

👉 ベーコンや卵の代わりにぴったり！

💡 保存して腸活朝ごはんの参考にしてね！

✨ Nourish your gut with this antioxidant-packed recipe!
Steamed mushrooms, napa cabbage, and thinly sliced pork — finished with a creamy fermented sesame dressing. 🍄🥬🐖

Gut-loving, nutrient-rich, and ready in minutes 💚

Ingredients (2 servings):
Mushroom Mix
- Maitake – 50–70g
- Shiitake – 50–70g
- Enoki – 50–70g
- Shimeji – 50–70g
- Shio Koji – 1 tbsp
- Rice Vinegar – 1 tbsp
- Olive Oil – 2 tbsp
- Black Pepper – to taste

Steamed Pork & Napa Cabbage
- Thinly sliced pork belly or pork loin (shabu-shabu style)
- 4–5 napa cabbage leaves

Homemade Sesame Dressing
- 3 tbsp toasted white sesame seeds
- 2 tbsp Shio Koji Mayonnaise
- 1 tbsp Shoyu Koji
- 1 tbsp Ama Koji
- 1 tbsp Sesame Oil
- 1 tbsp Rice Vinegar

👉 Save this recipe to try later!

#GutHealth #ChoKatsu #FermentedFoods #ShioKoji #HealthyRecipes

✨ 抗酸化物質たっぷり＆腸が喜ぶレシピ！
きのこ、白菜、豚肉を蒸して、発酵調味料をたっぷり使った胡麻ドレッシングでいただきます🍄🥬🐖

栄養満点で、短時間で完成！💚

👉 後で作れるように保存してね！

This Salt Koji & Herb Marinated Cod Salad is gut-health magic in a bowl 🥗✨
✔️ Gluten-free
✔️ Protein-packed
✔️ Fermentation-powered

INGREDIENTS:
Versatile Salt Koji & Herb Marinade
- 3 Tbsp salt-koji
- 1 tsp grated garlic
- 2 Tbsp chopped rosemary & thyme
- 3 Tbsp olive oil
- Juice of ½ lemon

Cod
- 2 cod fillets
- 2 Tbsp marinade

Dressing
- 1 Tbsp white wine vinegar
- ¼ cup olive oil
- ½ tsp salt-koji
- 1 tsp amazake
- Pinch of black pepper

Salad
- 3 cups salad greens
- 2 tomatoes
- 7–8 green olives
- ¼ cup parmesan cheese
- 1/8 lemon
- 1 Tbsp roasted walnuts

Even budget-friendly cod turns into a restaurant-level dish with a koji marinade.
Would you try this for dinner this week? 🍽️

👉 Save this recipe & follow us for more gut-friendly Japanese food inspiration!

塩麹＆ハーブでマリネしたタラのグリルサラダ🥗✨
✔️ グルテンフリー
✔️ 高タンパク
✔️ 発酵調味料で腸活サポート

お手頃なタラも、超万能塩麹マリネでレストラン級のご馳走に！
今週の晩ごはんにどうですか？🍽️

✨3 Fermented Foods Japanese Eat Almost Daily✨
In Japan, fermented foods aren’t just a trend—they’re part of everyday life. Rich in probiotics, enzymes, and nutrients, they keep the gut happy and the body energized 🌿.

Here are the top 3:
🥢 Natto – probiotic-rich fermented soybeans that support digestion, bone, and heart health.
🥢 Miso Soup – gut-friendly and mineral-rich; **remember to add miso paste after turning off the heat to preserve probiotics and flavor.
🥢 Japanese Pickles (Nukazuke or Koji-based) – lactic acid bacteria + fiber = balanced gut and better digestion.

👉 Simple, delicious, and time-tested. Which one would you try first?

📌 Save this post to inspire your daily gut-friendly habits!

✨日本人がほぼ毎日食べている発酵食品3選✨
日本の食卓に欠かせない発酵食品。腸内環境を整え、栄養たっぷりで健康をサポートしてくれます🌿。

代表的な3つはこちら👇
🥢 納豆 – 善玉菌が豊富で、消化・骨・心臓の健康をサポート。
🥢 味噌汁 – 腸にやさしくミネラル豊富。ポイントは、火を止めてから味噌を溶き入れることで乳酸菌と香りを守ります。
🥢 漬物（ぬか漬け・麹漬け） – 乳酸菌と食物繊維が腸内バランスを整えて消化を助ける。

👉 簡単＆おいしい腸活習慣。あなたも毎日の食事に取り入れていますか？

A powerhouse gut-friendly salad ✨ Oven-baked salt koji salmon + miso koji mayo dressing + quinoa + fresh veggies = the ultimate nourishing meal!

Omega-3s, probiotics, fiber, and antioxidants in every bite.

Ingredients (2 servings)
For the Salmon:
- 2 salmon fillets
- 1 Tbsp salt-koji

For the Dressing:
- 1 Tbsp miso
- 2 Tbsp homemade koji mayo
- 1 Tbsp amazake (or sweet koji)
- 1 tsp rice vinegar

For the Salad:
- 3 cups salad greens
- 1 cup tomato, chopped
- 1 cup cucumber, sliced
- 1 cup cooked quinoa
- ½ avocado, sliced
- 2 Tbsp feta cheese

For Topping:
- 1 Tbsp feta cheese
- 1 Tbsp roasted walnuts, crushed

Would you eat this warm or cold?
👉 Save this recipe & follow for more Japanese fermented food inspiration!

腸活にぴったりのご馳走サラダ✨
塩麹に漬けたサーモンをオーブンで焼いて、麹マヨ×味噌ドレッシングで仕上げた最強の腸活サラダ🥗
オメガ3、発酵調味料、食物繊維、抗酸化成分がぎゅっと詰まった一皿！
温かいサラダ派？冷たいサラダ派？

👉 レシピ保存してね！発酵料理のアイデアもフォローでチェック！

A Japanese dessert that’s good for your gut and GLUTEN FREE? Yes, please! 🍵✨
This Chilled Azuki Koji Amazake Shiratama (Mochi Ball) Zenzai is naturally sweetened with amazake — no refined sugar needed. Fresh chewy shiratama dumplings pair perfectly with the creamy sweetness of azuki amazake, and if you want to take it up a notch, add vanilla ice cream!

💡 Gut Health Highlights:

- Azuki beans: fiber + resistant starch for a happy gut
- Koji amazake: probiotics, enzymes, natural sweetness
- Gluten-free + refined sugar-free

Serve it chilled for summer or warm (without ice cream) for winter comfort.
#JapaneseDessert #GutHealth #SugarFreeDessert #腸活レシピ #甘酒レシピ #Shiratama #Zenzai #発酵食品

腸活にも嬉しいグルテンフリー和スイーツはいかが？🍵✨
冷製小豆麹甘酒白玉ぜんざいは、砂糖不使用！甘酒の自然な甘さで、もちもち白玉と優しい小豆麹甘酒が絶妙にマッチします。さらに、バニラアイスをのせれば贅沢感アップ！

💡 腸活ポイント
- 小豆：食物繊維＆レジスタントスターチで腸内環境サポート
- 麹甘酒：プロバイオティクス＆酵素がたっぷり
- グルテンフリー＆砂糖不使用

夏は冷たく、冬は温めて（アイス無し）楽しめます。

A gut-loving salad that’s as beautiful as it is nourishing 🥗✨
This Tofu & Seaweed Salad with Sesame Dressing is full of plant-based protein, minerals, fiber, and probiotics. The homemade salt-koji mayo sesame dressing adds a rich umami flavor plus enzymes and gut-friendly bacteria.

💡 Gut Health Highlights:
- Seaweed: soluble fiber to feed good gut bacteria
- Tofu: protein for satiety and muscle health
- Koji dressing: probiotics + enzymes for digestion support
📌 Customize it! Add sliced onion, avocado, or your favorite seasonal veggies.

Perfect on its own or served with grilled fish, mixed grain rice, and tsukemono for a balanced Japanese-style meal 🍚🐟🥒

#JapaneseRecipe #GutHealth #HealthySalad #EasyJapaneseCooking #腸活レシピ #TofuSalad #SeaweedSalad #発酵食品 #HealthyEating

見た目も味も大満足！腸活にも嬉しい「豆腐と海藻のサラダ胡麻ドレッシング」🥗✨
塩麹マヨネーズ入りの胡麻ドレッシングで、旨み・酵素・プロバイオティクスもプラス！植物性たんぱく質、ミネラル、食物繊維が一度に摂れる栄養たっぷりサラダです。

💡 腸活ポイント

- 海藻：善玉菌のエサになる水溶性食物繊維が豊富
- 豆腐：満腹感をサポートする植物性たんぱく質
- 麹ドレッシング：消化を助ける酵素＆プロバイオティクス
📌 お好みで玉ねぎスライスやアボカドをプラスしても美味しい！
焼き魚、雑穀ご飯、漬物と合わせて、栄養バランス満点の和食献立に。

✨ Creamy Sesame Dressing with Shio-Koji Mayo ✨
Nutty, creamy, and full of gut-friendly benefits—this homemade sesame dressing has no refined sugar or additives. Perfect for salads, steamed veggies, chicken, tofu, or as a dip.

🥄 Ingredients:
・Toasted sesame seeds – 3 tbsp
・Salt-koji mayo – 2 tbsp
・Soy sauce koji – 1 tbsp
・Ama-koji – 1 tbsp
・Sesame oil – 1 tbsp
・Rice vinegar – 1 tbsp

No store-bought bottle can match the aroma of freshly ground sesame and the health benefits of koji seasonings! 🌿

#guthealth #sesamedressing #shioKoji #japaneserecipe #healthyrecipes

✨塩麹マヨネーズ入り胡麻ドレッシング✨
香ばしくてクリーミー！腸活にもぴったりな自家製ゴマドレッシング。添加物・砂糖不使用で、サラダ、蒸し野菜、鶏肉、お豆腐、野菜スティックにも◎

擦りたての胡麻の香りと、麹調味料の旨みと酵素で体にも優しい万能ドレッシングです🌿✨

Homemade mayo in 10 minutes? YES! 🧡
With just 4 pantry staples—egg, oil, vinegar, and shio koji—you can whip up an umami-packed, gut-friendly mayo with no preservatives or additives.
✨ Use it in dressings, sauces, or even dip it with veggies!
💡 Tip: Add oil gradually to emulsify—don’t skip this step!

🧂Ingredients:
- 1 egg (room temp)
- 200ml grapeseed oil
- 1 tbsp shio koji
- 2 tbsp white wine vinegar
⏱ Store in the fridge for up to 2 weeks.
📌 Save this recipe and try making your own mayo at home this week!
#ShioKoji #FermentedFoods #GutHealth #HomemadeMayo #KojiLife #腸活 #塩麹 #発酵調味料 #手作りマヨネーズ

市販のマヨネーズ、もう卒業しませんか？💛
たった4つの材料（卵・油・お酢・塩麹）で、旨みたっぷり・腸にやさしいマヨネーズが簡単に手作りできます！
✨ 添加物フリー・コスパ良し・10分で完成！

💡 ポイント：オイルは少量ずつ入れて乳化させるのが成功のコツ！
📌 保存は冷蔵庫で2週間以内に使い切ってね。

レシピを保存して、今週ぜひ作ってみてね！

✨ SERIOUSLY DELICIOUS - Steamed Salt Koji Salmon Fillet with Shiso & Lemon ✨
A juicy, low-calorie salmon recipe with deep UMAMI flavor—no oil needed!
Steamed in a bamboo steamer, this dish features shio-koji-marinated salmon topped with aromatic shiso and lemon slices.
Perfect for gut health, anti-inflammation, and clean eating.
🥄 Ingredients:
・2 salmon fillets marinated in shio-koji (6–12 hrs)
・6 shiso leaves
・4 lemon slices
Save this post for your next clean-eating dinner idea 🌿💛
#koji #guthealthrecipes #steamedsalmon #japanesefood #shokatsu #shioKoji

✨本当に美味しい！！しそ・レモン風味塩麹漬けサーモンフィレ蒸籠蒸し✨
蒸してふっくら！旨味たっぷりのサーモンレシピ🍋
塩麹に漬けたサーモンをしそ＆レモンと一緒に蒸籠で蒸した、腸活にぴったりのヘルシーなのに本当に美味しい最高の一品です。

腸に優しいレシピは保存しておこう🌿✨

This cozy miso soup is a Japanese staple — warming, gut-friendly, and packed with nutrients.
✨ Want to make it vegan? Use kombu and shiitake dashi instead of fish-based dashi.
Filled with fiber-rich baby spinach, plant-based protein from aburaage (fried tofu), and fermented koji miso, this soup supports your gut and tastes incredible.

Perfect pairing?
🍚 Mixed grain rice
🐟 Grilled fish
🥒 Japanese pickles

📌 Save this easy miso soup recipe and nourish your gut the Japanese way!

#MisoSoup #GutHealth #KojiMiso #JapaneseRecipe #ChoKatsuWay

腸にやさしい、栄養たっぷりのベーシックなお味噌汁レシピ✨
✨ ヴィーガンにしたい場合は、昆布と干し椎茸の出汁を使ってね！

ベビースピナッチの食物繊維、油揚げの植物性たんぱく質、そして麹味噌が、体の内側から元気をサポート。

理想の組み合わせは？
🍚 雑穀米
🐟 焼き魚
🥒 自家製の漬物

📌 腸活をサポートする簡単味噌汁レシピ、保存して次の和朝食にどうぞ！

✨ Simple Vegan Dashi – The Ultimate Umami-Rich, Japanese Soup Stock ✨
This clean, plant-based dashi made with kombu (kelp) and shiitake is the perfect base for miso soup, hot pots, vegan ramen, and more! Zero sugar or salt added!
Cold-brewing brings out a delicate, rich flavor without bitterness.

🛒 Ingredients (Makes ~2 cups):

- ~3 inches kombu (dried kelp)
- 2 dried shiitake mushrooms
- 500ml cold filtered water
No additives, gluten-free, vegan, and gut-friendly! 🌱
👉 Save this recipe & tag us when you make your own vegan dashi!

#VeganDashi #JapaneseCooking #KojiAndMore #FermentedFoods #GutHealthRecipes #MisoSoup

✨ シンプル精進だし – 植物性の旨味たっぷり出汁 ✨
昆布と干ししいたけで作る、クリーンで優しい精進だし。味噌汁や鍋物、ビーガンラーメンのベースにぴったりです。水出しすることで、えぐみのない繊細で奥深い旨味が引き出せます。

塩分なし・シュガーフリー・添加物なし・グルテンフリー・ヴィーガン対応・腸にやさしい出汁です！🌱
👉 レシピを保存して、作ったらぜひタグ付けしてください！

✨ Master Japanese Umami at Home ✨
This Awase Dashi (kelp & bonito soup stock) is the ultimate base for miso soup, nimono, and so much more. It’s light, gut-friendly, and packed with minerals + natural umami—no salt added & no MSG needed!

🛒 Ingredients (makes ~4 cups):
- 10g kombu (dried kelp)
- 20g katsuobushi (bonito flakes)
- 1,000ml filtered water

Use it to transform your Japanese cooking and taste the difference!

👉 Save this recipe and tag us when you make your own Awase Dashi 🌿

#AwaseDashi #JapaneseFood #GutHealth #KojiAndMore #FermentedFood #MisoSoupBase #JapaneseCooking

✨ お家で本格的な和風だし✨
昆布と鰹節で作る「合わせだし」は、味噌汁や煮物などのベースに欠かせない出汁。ミネラルや自然な旨味がたっぷりで、腸にも優しい伝統的な万能スープストックです。
添加物たっぷりの粉末のだしを使うのはもう止めましょう！

このだしを使えば、健康的だけでなく、和食がぐっと美味しくなりますよ。

👉 レシピを保存して、作ったらぜひタグ付けしてください🌿

Refresh your gut and your mind with this Summer Salad with Myoga & Seasonal Veggies!
Made with steamed eggplant, juicy tomatoes, crunchy cucumber, and a tangy ponzu-sesame dressing, this salad is bursting with flavor and gut-loving enzymes & fiber.
✨Easy, refreshing, and perfect for hot summer days!

🫶 Myoga (Japanese ginger) not only adds a fragrant twist, but also supports digestion and has calming effects on the nervous system.

Ingredients (Serves 4)
- 2 Japanese eggplants (nasu)
- 1 cucumber
- 6 cocktail tomatoes
- 1 myoga (Japanese ginger bud)
- 4 shiso leaves
- 3 Tbsp sesame oil
- 4 Tbsp ponzu
- 1 tsp grated ginger

🥗 Save this gut-friendly recipe and enjoy a happy summer belly!

#GutHealth #KojiandMore #JapaneseSalad #Myoga #SummerRecipe #ChoKatsu #腸活レシピ

🌿【夏野菜と茗荷のさっぱりサラダ】で腸も心もリフレッシュ！
蒸し茄子、トマト、きゅうりに、さっぱりポン酢＆ごま油ドレッシングが相性抜群。
✨酵素と食物繊維たっぷり、暑い日でも食べやすい腸活サラダ！

🫶 茗荷は香りだけでなく、消化を助け、自律神経を整える働きも◎

🥗 保存して、この夏の腸活レシピに活用してね！

A Japanese gut-health staple: Miso Soup with Nameko 🍄
Miso isn’t just fermented soy—it’s made with koji, the fermentation powerhouse behind so many Japanese superfoods. This warming soup features slippery nameko mushrooms (rich in prebiotic fiber), tofu for plant protein, and a broth that soothes digestion. A simple, healing, gut-friendly bowl!

🛒 Ingredients:
– 400ml dashi stock
– 1 pack nameko
– 1/4 tofu block
– Green onions
– 1–1.5 Tbsp miso (adjust to taste)

Try this with natto and grilled salmon for the ultimate microbiome breakfast! 🧬💛

#miso #koji #fermentedfoods #guthealth #nameko #probioticfoods #japanesefood #cho_katsu #misoスープ #発酵食品 #腸活

日本の腸活定番！なめこと豆腐の味噌汁🍄
味噌は大豆だけでなく、発酵を助ける麹から作られた発酵食品。腸内環境を整える酵素や菌がたっぷり含まれています。ぬめりが特徴のなめこは、食物繊維やβグルカンが豊富で、腸を内側から元気にしてくれる食材。

納豆や焼き鮭と合わせれば、朝から腸が喜ぶ最強和朝食に！✨

SUGAR-FREE & GUT-FRIENDLY 🌿 | 3 Easy Koji Amazake Ideas
No refined sugar. No syrup. Just natural sweetness from fermented rice!
Koji Amazake = the ultimate sugar swap your body and gut will thank you for 💚

Here are 3 easy ways to use it:
1️⃣ On Greek yogurt with blueberries & granola
2️⃣ Stirred into unsweetened cereal with soy milk
3️⃣ In a cozy soy hojicha latte

✨ Naturally sweet
✨ Full of B vitamins, enzymes, and fiber
✨ Gentle on your gut and so tasty!

🎥 Watch the reel, save it, and tag us if you try one!
#KojiAmazake #NoSugarAdded #FermentedFoods #HealthySwaps #ChoKatsu #GutHealthTips #SugarFreeLife

シュガーフリー＆腸にやさしい🌿 | 麹甘酒の簡単レシピ3選
お砂糖ゼロでも、こんなに美味しい！✨
発酵の力で自然な甘さを叶える麹甘酒を、毎日の習慣に💚

使い方はとっても簡単：
1️⃣ ヨーグルト＋ブルーベリー＋自家製グラノーラ
2️⃣ 無糖シリアル＋豆乳にプラス
3️⃣ ほうじ茶ソイラテの甘みに

🌾 自然な甘さで満足感たっぷり
🌾 ビタミンB群・酵素・食物繊維がたっぷり
🌾 腸活にも美肌にも嬉しい効果♡

🎥 リールでチェックして、気に入ったら保存＆タグしてね！

Superfood Sweetener
AMA KOJI [甘麹] = Koji Paste
Only 2 ingredients—no sugar, no additives!
This simple fermented paste is naturally sweet, gut-friendly, and so versatile.

✨ Sweeter than Koji Amazake
✨ Replace sugar in your cooking (use 2–3x the amount)
✨ Just 200g Koji + 350ml warm water → fermented for 6 hours
✨ Full of enzymes, fiber, B vitamins & amino acids

It’s perfect for sauces, marinades, or diluted into tea or plant-based milk.
Save this recipe and try this superfood sweetener your gut will thank you for! 💚
#KojiPaste #AmazakePaste #SugarFreeLife #FermentedSweetener #GutHealthEats #ChoKatsu

甘麹レシピ公開！
材料たったの2つ！砂糖ゼロ、添加物ゼロで自然な甘さ✨
甘酒より甘みが強く、料理にもぴったりの発酵ペーストです💚

🌾 麹200g + 60°Cのお湯350ml
⏳ 発酵メーカー or サーモスで6時間発酵
🍶 ブレンダーでペースト状にすると使いやすい！

✅ 砂糖の代用に（砂糖の2～3倍量が目安）
✅ 豆乳やアーモンドミルクで割って飲むのもおすすめ
✅ 酵素・オリゴ糖・ビタミンB群・アミノ酸たっぷり！

レシピは保存して、作ったらぜひタグしてね！

SUPERFOOD ALERT!!!
✨ Azuki [Red Beans] Koji Amazake = Sweet, Fermented, Gut-Loving Goodness ✨
Azuki beans + Koji = a powerhouse for digestion, energy, and beauty.
This recipe is naturally sweet, probiotic-rich, and SUGAR-FREE!

INGREDIENTS:
🥣 Rice porridge – 350g
🫘 Boiled azuki – 150g
🌾 Dried Koji – 100g

🫘 Azuki brings saponins, fiber, and polyphenols
🌾 Koji adds enzymes, B vitamins, and natural sweetness
💚 Together, they make a functional fermented superfood

🎥 Watch the reel to see how easy it is to make at home!
Save & tag me if you try this gut-friendly recipe 🙌
#KojiAmazake #AzukiPower #ChoKatsu #FermentedFoods #DrinkableIVDrip #SuperfoodRecipe

✨ 小豆麹甘酒 = 発酵スーパーフードで腸も肌も元気に！ ✨
小豆と麹の最強コンビで、腸活・疲労回復・美肌までサポート💪
自然な甘みで、砂糖不使用・ノンアルコールの安心レシピです🫶

🫘 小豆：サポニン・食物繊維・ポリフェノール
🌾 麹：酵素・ビタミンB群・アミノ酸たっぷり
💡 毎日少量ずつ続けるのが効果的！

🎥 レシピ動画をチェックして、作ったらぜひタグしてね！

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