Nanakusa-gayu: A Gentle Japanese Tradition for the New Year
- Herbary Wellness
- Jan 7
- 4 min read
After the excitement of the New Year celebrations, our bodies often feel the aftereffects of indulgence—rich foods, sweets, and festive feasts enjoyed over several days. In Japan, there is a quiet and meaningful tradition that gently marks the return to balance: Nanakusa-gayu (七草粥).
What Is Nanakusa-gayu?
Nanakusa-gayu is a traditional Japanese rice porridge eaten on January 7th, known as Jinjitsu no Sekku (Human Day Festival). It is a simple, light dish made with rice porridge (kayu) and seven spring herbs, believed to help rest and heal the stomach after the heavy New Year meals.
The name itself beautifully explains the dish:
Nana (七) – Seven
Kusa (草) – Herbs or weeds
Kayu (粥) – Japanese rice porridge
Together, they form a meal that is humble in appearance but rich in cultural meaning.
The Seven Herbs of Spring
The seven herbs used in Nanakusa-gayu are known as the Haru no Nanakusa (春の七草), or “Seven Herbs of Spring”:
Seri (Japanese parsley)
Nazuna (Shepherd’s purse)
Gogyō (Cudweed)
Hakobera (Chickweed)
Hotokenoza (Nipplewort)
Suzuna (Turnip)
Suzushiro (Daikon radish)
Traditionally, these herbs were believed to promote good health, improve digestion, and protect against illness for the coming year. Historically, they were also among the first plants to sprout after winter, symbolizing renewal and life.
A Meal for Rest and Healing
Japanese New Year cuisine (Osechi-ryōri) is beautiful and symbolic, but it is also rich—sweet, salty, and often heavy. Nanakusa-gayu serves as a pause.
The warm rice porridge is easy to digest, gentle on the stomach, and comforting. The herbs add a fresh, slightly bitter taste that contrasts with the richness of holiday foods, helping the body reset.
Rather than being about flavor complexity, Nanakusa-gayu is about balance, simplicity, and mindfulness.
A Tradition Rooted in History
The custom of eating Nanakusa-gayu dates back over a thousand years, influenced by ancient Chinese practices and later adapted into Japanese culture during the Heian period. Over time, it became a seasonal ritual observed by people of all social classes.
In the past, families would even chant the names of the seven herbs while chopping them on the evening of January 6th, a ritual meant to ward off evil spirits and invite good health.
Nanakusa-gayu in Modern Life
Today, many people buy pre-packaged sets of the seven herbs from supermarkets in early January, making the tradition easy to continue even in busy modern life. While not everyone follows the custom strictly, the idea behind it remains deeply relevant.
In a world that often encourages excess, Nanakusa-gayu reminds us of the value of listening to our bodies, embracing seasonal rhythms, and finding comfort in simplicity.
A Quiet Start to the Year
Nanakusa-gayu is not flashy or indulgent. It is warm, plain, and gentle. And that is exactly its beauty.
By starting the year with a dish meant to heal rather than excite, this tradition offers a thoughtful message: good health is built not only through celebration, but also through rest.
As the steam rises from a bowl of rice porridge on a cold January morning, Nanakusa-gayu quietly invites us to slow down, reset, and begin the year with care.
How to Make Nanakusa-gayu (Seven Herbs Rice Porridge)
Nanakusa-gayu is beautifully simple. It uses minimal ingredients and gentle cooking to create a dish that soothes the body and mind.
Basic Ingredients (2 servings)
½ cup Japanese short-grain rice
4 cups water (adjust for thickness)
A pinch of salt
A handful of chopped seven spring herbs (traditional or substituted)
Traditional Herbs (Haru no Nanakusa)
Seri (Japanese parsley)
Nazuna (Shepherd’s purse)
Gogyō (Cudweed)
Hakobera (Chickweed)
Hotokenoza (Nipplewort)
Suzuna (Turnip)
Suzushiro (Daikon radish)
Simple Cooking Method
Rinse the rice gently until the water runs mostly clear.
Combine the rice and water in a pot and bring to a gentle boil.
Lower the heat and simmer uncovered for about 20–30 minutes, stirring occasionally, until the rice becomes soft and porridge-like.
Finely chop the herbs.
Add the herbs and a pinch of salt in the final 1–2 minutes of cooking.
Turn off the heat and let it rest briefly before serving.
Serve warm and plain, allowing the natural flavors to shine.
Easy Substitutes for the Seven Herbs
Outside Japan, the traditional seven herbs can be difficult to find. Fortunately, the spirit of Nanakusa-gayu is light, green, and gentle vegetables, not strict rules.
Here are commonly used and widely accepted substitutes:
Leafy & Mild Greens
Daikon radish leaves (大根の葉)
Turnip leaves
Carrot leaves
Komatsuna (小松菜)
Spinach
These greens are nutritious, easy to digest, and align well with the purpose of Nanakusa-gayu.
How to Choose Substitutes
When selecting substitutes, keep these points in mind:
Choose mild, non-bitter greens
Avoid strong flavors like garlic, onions, or spicy herbs
Finely chop everything for easier digestion
Use a mix of several greens to symbolically represent the “seven”
Even using 3–5 types of greens is perfectly acceptable for home cooking.
A Modern Interpretation of Tradition
Using substitutes does not take away from the meaning of Nanakusa-gayu. In fact, adapting the dish reflects how traditions naturally evolve with time and place.
Whether you prepare it with the traditional seven herbs or with spinach and daikon leaves from your local market, Nanakusa-gayu remains what it has always been—a warm bowl of care for the body after celebration.
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