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How to Make Delicious Congee

By Dennis W. von Elgg, L.Ac.

In China congee (or jook) is the standard morning meal, often served with dumplings or buns and green tea. It is a fantastic way to reintroduce food into the stomach after the 10 hour fast through the night. The Chinese materia medica states that white rice harmonizes the stomach and the spleen, the two most important organs involved in optimum digestion. And if you have any gastrointestinal disturbances, such as constipation, diarrhea, nausea or vomiting, it can be your best friend.

Congee is extremely easy to cook and modify to your liking.

5 c. water
½ c. white rice (I like to use sushi rice)
¼ c. mung beans

This is the foundation for a good congee. Start by boiling the water. Then add the rice and mung beans. Bring to a low boil for about 45 minutes. You can cook it longer and the rice grains turn more and more porridge-like but you will need to add more water. Don’t forget to stir occassionally. This recipe make two large servings.

When the congee is cooked you may add most anything you want to give it flavor and a higher nutrient content. Some of the most common additions are:

Goma Shio – This is black sesame seeds and sea salt found at Asian food stores. Berkeley Bowl in Berkeley has a very good one for sale. Black sesame seeds are used in China to slow graying hair and premature hair loss.

Hard-Boiled Eggs – Eggs are very beneficial for building blood and Qi. They moisten dryness in the body, and regulate the GI tract. Very good post-partum food.

Dark Leafy Greens – Good selections are bok choy, spinach, chard, kale and any other greens

Mushrooms – Shiitake mushrooms are the best kind but any are nutrient dense and stimulate the immune response.

Meat – Fish and Chicken are favorites in China.

Celery – Studies have shown celery to be effective in treating mild hypertension.

Ginger – Add slices as a great additive for pregnant women with mild morning sickness.

Tofu – A “cooling” food, it clears heat from the stomach, an important treatment for those with diabetes.

Aduki Beans – As a diuretic, it helps to treat edema.

Carrots – A digestive aid that can decrease flatulence, grate them in for easier absorption.

This is a short but good list to work with. Experiment and enjoy the health benefits.