Congee!
Congee is an important and versatile healing food, and also easy to make. The basic recipe is to cook 1 cup of rice in 6 cups of water or broth for about an hour. That's it!
For more information about the healing properties of Congee and detailed instructions, continue reading.
Congee is a rice porridge that is easily digested and assimilated. Other grains like millet or quinoa can be added or substituted. In East Asian Medicine (EAM), rice is considered sweet and neutral, supplements the qi and blood, and strengthens digestion. Congee helps tonify the Qi and blood, harmonize digestion, reduce inflammation, and nourish the body. When we cook congee in the traditional way, much of the starch is converted into resistant starch, reducing calories and providing healthy prebiotics to the gut.
Research has shown that resistant starch can aid in weight loss and promote cardiovascular health. It can also enhance blood sugar management, insulin sensitivity, and improve digestive health. To increase specific therapeutic properties, seasonal ingredients like vegetables, herbs, meats, nuts, fruits, or grains can be added to the congee during or after cooking.
How to Make Congee
Serves 4
Equipment:
Strainer
2-4 quart saucepan with lid
Ingredients:
1/2 cup rice — any kind
4 cups chicken stock, vegetable stock or water. It is better to use too much liquid than too little with congee
Optional ingredients, some listed below
Instructions:
Rinse the rice: Place the rice in a large strainer or colander and rinse under cool water. The water running through rice will usually appear milky at first, but then become clearer. It’s fine if there is still some haze in the water.
Combine the rice and cooking liquid in a saucepan. If you are using any chicken bones or added ingredients, add them to the saucepan now.
Congee can also be made successfully in a slow cooker or a pressure cooker like an instant pot
Bring to a boil, then reduce to a simmer and mostly cover.
Continue simmering for about 1 1/2 hours. Stir the congee occasionally during cooking - this will increase creaminess. If the porridge is getting a little stiff, or if you prefer a looser porridge, add more cooking liquid. The congee is ready when the rice is as soft as you refer. The healing properties of congee increase as it cooks longer.
Remove any bones and shred any meat added
Serve
Leftover congee can be stored in the refrigerator for up to 5 days or frozen for up to 6 months. To reheat, simply warm it on the stovetop and add a little extra cooking liquid if needed to loosen the consistency.
Common Congees
(extra ingredients + benefits)
Rice: sweet, neutral, enters the Spleen, Stomach, and Lung, Strengthens, lifts and Supports the Middle Jiao, or digestive Qi, to regulate digestion, supplement fluids, promote diuresis and resolves Diarrhea
Chicken Broth: recovery from illness, weakness or injuries
Aduki bean: good for edema or gout
Sweet potato: tonifies the Spleen/digestion
Ginger: warming and good for digestive weakness
Pumpkin: sweet and nourishing, dispels dampness, calms the fetus, benefits diabetes
Mung bean: cooling, reduces fevers
Brown rice: diuretic and good for nursing mothers
Spinach: is harmonizing and calming
Scallion: cures cold and diarrhea
Fennel: harmonizes the stomach, expels gas, helps hernia
Black sesame seed: tonifies kidney Qi, moistens intestines, treats rheumatism
Yogurt & Honey: beneficial to the heart and moistens the lungs
Adapted from Chinese Medicinal Herbs
Optional Garnishes
Soy sauce or tamari
Sesame oil
Thinly sliced green onion
Wilted greens
Pickled vegetables
Fresh, stewed or dried fruit like blueberries, apples, pears, goji, raisins
Nuts and seeds like walnuts, almonds, pistachio, sunflower or pumpkin seeds
