As we get deeper into winter and as the “ick” continues to make its way through the population, don’t forget to go back to the basics of health…food is medicine. Food has the power to heal and utilizing traditional recipes can be a great way to keep the body functioning optimally.
Congee (pronounced con-jee), is a grain based (usually white rice) porridge, that is a nourishing blank canvas for the addition of therapeutic foods, herbs and spices. Easily digested and assimilated, congee is a great dish to incorporate into your diet when feeling under the weather. Better yet, use congee throughout the season to stay healthy.
In East Asian Medicine, there are certain guidelines that are followed to maintain optimal health. These guidelines include eating warmed, cooked foods, that are easily digestible and adding herbs and spices to address any illness symptoms that may be present. Healing the gut through the use of food is also a cornerstone in East Asian Medicine and since 80% of our immunity begins in the gut, it makes sense to focus heavily on this area.
Congee is not only delicious and nourishing, but it can also be easily modified to suit dietary and medicinal needs. Congee is essentially a dish that is made from rice cooked in copious amounts of water or broth until it breaks down to a creamy consistency. This dish can be made sweet or savory and is a great way to get beneficial herbs into the diet.
Here’s a healthy and delicious congee recipe made from long-grain white rice, water and coconut milk. Coconut congee offers a range of health benefits according to East Asian Medicine (EAM). First, coconut milk, a key component, is known for its cooling properties, nurturing yin energy and tonifying the blood, which can be particularly beneficial for individuals experiencing dryness or dehydration. During the winter months, dehydration and dryness become prominent in a vast majority of people.
Congee itself, being easily digestible, gently supports the digestive system, making it a favored choice for those with digestive disturbances, Rice, the main ingredient, is considered neutral and easily digestible, harmonizing the stomach and promoting healthy metabolism. The inclusion of ginger in the recipe will warm the body and stimulate qi (energy) circulation, aiding digestion and dispelling coldness from the body.
The lauric acid found in coconut milk contributes to its antimicrobial properties, bolstering immunity and aiding in the body’s defense against infections. Together, these elements create a nourishing dish that not only satisfies the palate, but also supports holistic well-being in line with EAM principles. This recipe is easily modified to fit your health goals by the addition of food-grade herbs such as Yi Yi Ren (Coix seeds), Chen Pi (tangerine peel), Huang Qi (Astragalus root), Cong Bai (scallion), Rou Gui (cinnamon bark) or Jin Yin Hua (honeysuckle).
Basic Recipe:
1 cup white rice (jasmine or sushi rice are good options)
7-10 cups of water or vegetable broth
1 cup of coconut milk
A piece of fresh, sliced ginger, about 2 inches long
Cooking Instructions:
1. Rinse rice
2. Add rice and water / broth to a large pot (2 parts water to 1 part rice)
3. Add coconut milk to the pot
4. Boil and then simmer for 1.5 hours, stirring frequently
5. Add desired ingredients and seasonings
Customize to your liking:
Protein – tofu, chicken, beans, seafood, eggs, legumes, mushrooms
Vegetables – cabbage, corn, carrots, onions, celery, butternut squash, potatoes, bell peppers, green beans, cauliflower, kale, spinach, broccoli
Fruit – goji berries, dates, blueberries, raspberries, peaches, pears, blackberries, sliced apples, avocado
Garnishes – sesame seeds, shredded coconut, sliced radishes, shredded ginger, scallions, grated cinnamon
There’s no right way to make congee, it’s all personal preference. But if you are using it medicinally, it’s important to know what foods are helpful for what symptoms. An example is onions, which are good for opening the lungs and helping to thin mucus. For thicker congee, use less water. For thinner congee, use more water. For slow cookers, cook for 6-8 hours on low heat. Congee can be eaten for any meal and can be used as a regular part of your diet. It’s also a safe choice for almost any medical condition, including diabetes, heart disease and kidney disease.
There are many different congee recipes available online. You can also discuss this with your EAM practitioner. The history of congee is extensive and its popularity in so many different countries is a testament that it is one of the ultimate comfort foods that can make you feel better and transport you to a place of happiness and health.