Natto: Best Ways To Prepare And Eat This Superfood

Hey guys! Ever heard of natto? If you're exploring the world of fermented foods, or just looking to add a superfood kick to your diet, natto is where it’s at. This traditional Japanese dish, made from fermented soybeans, is a nutritional powerhouse. But let’s be real, natto has a unique flavor and texture that can be a bit…polarizing. Don't let that scare you off! With the right prep and some tasty pairings, you can totally learn to love natto. This guide will walk you through the best ways to prepare and eat natto, so you can enjoy all its health benefits without the fuss. Let’s dive in!

What is Natto?

Before we get into the how-to, let's talk about the what. Natto is a traditional Japanese food made from soybeans that have been fermented with Bacillus subtilis var. natto. This fermentation process gives natto its distinctive flavor, strong smell, and sticky, stringy texture. It's often described as having an acquired taste, but the health benefits are hard to ignore. Natto is packed with protein, fiber, vitamins, and minerals. It’s especially high in vitamin K2, which is crucial for bone health, and nattokinase, an enzyme known for its potential cardiovascular benefits. For centuries, natto has been a staple in Japanese cuisine, typically enjoyed as a breakfast food, but it's versatile enough to be included in various meals throughout the day. It’s not just a food; it’s a cultural icon, deeply rooted in Japanese history and tradition. The fermentation process not only enhances the nutritional profile of the soybeans but also contributes to gut health by introducing beneficial bacteria. Embracing natto is like embracing a piece of Japanese heritage, and incorporating it into your diet can be a delicious and healthful adventure.

Nutritional Benefits of Natto

Speaking of health benefits, let's break down why natto is such a superfood. First off, it's a protein powerhouse. For vegetarians and vegans, natto is an excellent source of plant-based protein, essential for muscle building and overall body function. Next up, fiber. Natto is loaded with fiber, which aids digestion, helps regulate blood sugar levels, and keeps you feeling full and satisfied. But the real stars of the show are the vitamins and enzymes. Vitamin K2 is crucial for bone health and blood clotting, and natto is one of the richest food sources of this vitamin. Then there’s nattokinase, an enzyme that may help prevent blood clots and improve circulation. Studies suggest that nattokinase can have a positive impact on cardiovascular health, making natto a heart-healthy choice. Beyond these, natto also contains iron, magnesium, calcium, and probiotics. Probiotics are beneficial bacteria that support gut health, boosting your immune system and improving digestion. Eating natto regularly can contribute to a healthy gut microbiome, which is linked to numerous health benefits, including improved mental health and reduced inflammation. So, when you add natto to your diet, you’re not just eating a unique dish; you’re investing in your overall well-being. It’s a small food with a huge nutritional impact.

Preparing Natto: The Basics

Okay, so you're ready to give natto a try? Awesome! Let’s start with the basics of preparing it. Most store-bought natto comes in small, styrofoam containers, often with packets of soy sauce and mustard. The first step is to open the container and remove these packets. Now, here’s the fun part: the stirring! Natto is known for its stringy texture, and stirring it vigorously is key to developing that characteristic stickiness. Use your chopsticks or a fork to stir the natto for about 50-100 times. Yes, you read that right! The more you stir, the more the natto’s flavors and textures will come alive. This process also helps to aerate the natto, making it taste even better. You’ll notice the natto becoming lighter in color and the strings getting longer and more pronounced. Once you’ve stirred it sufficiently, add the soy sauce and mustard packets (or your own preferred seasonings). Mix everything well, and your natto is ready to be served. This simple preparation method is the foundation for enjoying natto in various ways, whether you’re eating it on rice, adding it to noodles, or using it as a topping for other dishes. Getting the basics right ensures that you’re starting with the best possible flavor and texture, making your natto experience a positive one.

Stirring Technique: Unlocking the Flavor

Let's dive a bit deeper into the stirring technique, because this is where the magic happens. As mentioned earlier, stirring natto isn't just a quick mix; it's a crucial step in unlocking its full potential. Think of it as waking up the flavors and textures. The vigorous stirring process helps to develop the stringiness that natto is famous for, and it also aerates the beans, which mellows out the intense flavor. Aim for at least 50 stirs, but don't be shy about going up to 100 or even more if you're feeling ambitious. You'll notice the natto transforming as you stir, becoming lighter in color and the strings becoming longer and more prominent. This is a good sign that you’re on the right track. Some people even say that the more you stir, the better the natto tastes. Experiment with different stirring techniques to find what works best for you. You can try stirring in a circular motion, lifting the natto and letting it fall back into the bowl, or even using a whisk for extra aeration. The key is to be thorough and consistent. By taking the time to stir natto properly, you’re setting the stage for a truly delicious and enjoyable experience. This simple step can make a world of difference in how you perceive and appreciate this unique food.

How to Eat Natto: Delicious Serving Suggestions

Now that your natto is prepped and ready to go, let’s talk about the fun part: eating it! Natto is incredibly versatile and can be enjoyed in countless ways. The most classic and arguably the most popular way to eat natto is over a bowl of freshly cooked rice. This simple combination allows the natto’s unique flavor and texture to shine, while the rice provides a comforting and neutral base. Just spoon the natto over the rice, mix it in a bit, and enjoy. But that’s just the beginning. Natto can also be a fantastic addition to other dishes. Try adding it to noodles like soba or udon for an extra boost of protein and flavor. It also makes a great topping for salads, providing a savory and umami-rich element. For a heartier meal, consider adding natto to omelets or stir-fries. The possibilities are endless! Experiment with different pairings and seasonings to find your favorite way to enjoy natto. Some popular additions include chopped green onions, a raw egg yolk, kimchi, or even a dash of chili oil for some heat. Don’t be afraid to get creative and try new things. The key is to find flavors and textures that complement the natto and make it a delicious part of your meal. Whether you’re a purist who loves it simply over rice or an adventurous foodie looking to explore new culinary horizons, natto has something to offer everyone.

Classic Natto with Rice

Let’s zoom in on the classic preparation: natto with rice. This is the quintessential way to enjoy natto in Japan, and for good reason. The combination is simple, satisfying, and allows you to fully appreciate the natto’s unique characteristics. Start with a bowl of freshly cooked, fluffy rice. White rice is traditional, but brown rice or other grains can also work well. The warm rice provides the perfect backdrop for the natto, and the neutral flavor of the rice balances the natto’s strong taste. Once your rice is ready, spoon the prepared natto over the top. Don’t be shy – a generous serving is the way to go! Mix the natto into the rice, ensuring that each grain is coated with the sticky, flavorful beans. This is where the magic happens, as the natto’s stringiness creates a delightful texture throughout the dish. Now, it’s time to add your seasonings. The packets of soy sauce and mustard that often come with the natto are a great starting point. The soy sauce adds a savory umami flavor, while the mustard provides a touch of heat and tanginess. Mix these in well, and then take a taste. Feel free to adjust the seasonings to your liking. Some people enjoy adding a bit more soy sauce for extra saltiness, while others prefer a stronger mustard kick. Other popular additions include chopped green onions, which add a fresh, mild onion flavor, and a raw egg yolk, which creates a rich and creamy texture. The egg yolk also helps to mellow out the natto’s strong flavor, making it more palatable for some. Eating natto with rice is more than just a meal; it’s an experience. It’s a chance to connect with Japanese culinary traditions and enjoy a dish that’s both delicious and incredibly nutritious.

Natto Beyond Rice: Creative Pairings

Okay, so you’ve mastered the classic natto with rice. What’s next? It’s time to explore the endless possibilities of natto beyond the rice bowl! This fermented soybean dish is surprisingly versatile and can be incorporated into a wide range of dishes. One popular option is adding natto to noodles. Soba and udon noodles, in particular, pair wonderfully with natto. The chewy texture of the noodles complements the sticky, stringy natto, and the savory flavor of the natto adds a unique twist to the dish. Simply toss cooked noodles with natto, soy sauce, and any other desired seasonings, such as chopped green onions or sesame oil. Natto also makes a fantastic topping for salads. Add a spoonful or two to your favorite salad for a boost of protein and umami flavor. It pairs especially well with leafy greens, vegetables, and a light vinaigrette dressing. For a heartier meal, try adding natto to omelets or scrambled eggs. The natto adds a savory, slightly nutty flavor that elevates the dish. You can also incorporate natto into stir-fries, where it adds a unique depth of flavor and texture. Another creative way to enjoy natto is by using it as a filling for sushi rolls. Natto sushi, or natto maki, is a popular dish in Japan and is a great way to introduce natto to sushi lovers. Don’t be afraid to experiment with different flavors and ingredients. Natto pairs well with a variety of seasonings, including kimchi, chili oil, and even avocado. The key is to find combinations that you enjoy and that complement the natto’s flavor. With a little creativity, you can discover countless ways to incorporate natto into your diet and enjoy its many health benefits.

Tips for Enjoying Natto if You're a Beginner

Alright, let’s be real – natto can be an acquired taste. That strong smell and sticky texture? It’s not for everyone right away. But don't worry, guys! If you're new to natto, there are definitely ways to make the experience more enjoyable. The first tip is to start small. Don’t dive headfirst into a giant bowl of natto. Begin with a small serving, maybe just a tablespoon or two, to get a feel for the flavor and texture. Another key tip is to pair natto with strong flavors that can complement or balance its intensity. As we’ve discussed, rice is a classic choice, but you can also try it with other ingredients like kimchi, gochujang, or even a little bit of wasabi for a spicy kick. These bold flavors can help to mask the natto’s unique taste and make it more palatable. Texture is another factor to consider. If the stringiness of natto is off-putting, try chopping it up a bit before mixing it into your dish. This can make it easier to eat and less overwhelming. You can also try adding other ingredients that provide contrasting textures, such as crunchy vegetables or toasted sesame seeds. Finally, remember that it might take a few tries to develop a taste for natto. Don’t give up after the first bite if you’re not immediately a fan. Keep experimenting with different preparations and pairings until you find a way to enjoy it. And who knows? You might just become a natto convert before you know it!

Start Small and Pair with Strong Flavors

When you're just starting your natto journey, the golden rule is to start small and pair it with strong flavors. This approach can help ease you into the unique world of fermented soybeans and make the experience much more enjoyable. Begin with a small serving size – a tablespoon or two is perfect for your first try. This allows you to experience the flavor and texture without feeling overwhelmed. Remember, it’s okay if you don’t love it right away! Taste preferences are personal, and it can take time to adjust to new flavors. Next, think about pairing natto with strong, complementary flavors. The goal is to find ingredients that balance or enhance the natto’s intensity, making it more palatable. Kimchi is a fantastic option. The spicy, fermented cabbage adds a bold kick that complements the natto’s savory notes. Gochujang, a Korean chili paste, is another great choice for adding heat and umami. If you’re a fan of spicy food, a little bit of gochujang can transform your natto dish. Other strong flavors that pair well with natto include soy sauce, mustard, and even a touch of wasabi. These condiments can add layers of flavor and help to mask the natto’s unique taste if it’s initially too strong for you. Experiment with different combinations to find your personal favorites. Don’t be afraid to try new things and get creative in the kitchen. The key is to find flavors that you enjoy and that make natto a delicious part of your meal. Starting small and pairing with strong flavors is a simple but effective strategy for turning natto from a potential aversion into a culinary adventure.

Final Thoughts: Embrace the Natto Adventure!

So, there you have it! You're now equipped with the knowledge to prepare and enjoy natto like a pro. Remember, natto is more than just a food; it’s an adventure for your taste buds and a boost for your health. While its unique flavor and texture might take some getting used to, the nutritional benefits and culinary possibilities make it well worth the effort. Start with the basics: stir it vigorously, pair it with rice and strong flavors, and don’t be afraid to experiment. Whether you become a natto purist or an adventurous natto innovator, there’s a way for everyone to enjoy this Japanese superfood. Embrace the natto adventure, and you might just discover your new favorite dish! Happy natto-ing, guys!