Supporting Iron Levels and Preventing Anemia — Red Date, Goji and Roasted Black Rice Tea

Name: Red Date, Goji and Roasted Black Rice Tea
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Yield: 1 pot / 1–2 cups
Cuisine: Asian, Wellness
Ingredients: Red dates / jujube — 6 pieces, pitted and sliced (18 g); Goji berries — 1 tablespoon; Roasted black glutinous rice — 2 tablespoons (dry-roast fresh brown black rice in a dry pan for 7 minutes, then store)

Red Date, Goji and Roasted Black Rice Tea

traditionally associated with nourishing blood, supporting the liver and kidneys, and promoting healthy hair and vision

By Bro Niu · Registered Nutritionist & TCM Practitioner

Prep

5 min

Cook

15 min

Total

20 min

Makes

1 pot

Why people make this tea

Anaemia is more common than many people realise, particularly among older adults — Nourilo notes that roughly 3 or 4 out of every 10 elderly people may be affected. The causes range from iron deficiency to low folate or B12, and persistent pallor, cold limbs, fatigue, dizziness on exertion, or breathlessness after climbing stairs can all be early signs worth investigating with a doctor. This tea is not a cure, but it is a practical, pleasant daily habit that supports the body’s blood-building processes. Black rice (the brown, unpolished variety) is one of the most nutrient-dense whole grains available — rich in anthocyanins, B vitamins, iron, and zinc. When dry-roasted before use, it develops a warm, nutty fragrance that makes the tea genuinely enjoyable to drink. Combined with red dates (a classic blood-nourishing food in Chinese cuisine) and goji berries (for liver and kidney support), this tea works well as a gentle everyday tonic.

Method

Prepare the roasted black rice in advance: heat a dry (oil-free) pan or wok over medium heat. Add raw black rice and stir continuously for 7 minutes until fragrant and the colour deepens slightly. Remove from heat, cool, and store in a glass jar. This can be made in larger batches for regular use.
Remove the pits from the red dates and slice them.
Place red dates, goji berries, and roasted black rice in a teapot or heatproof cup.
Pour a small amount of boiling water over the ingredients and immediately discard this first rinse.
Refill with boiling water and steep for 15 minutes before drinking.
The same ingredients can be re-steeped until the flavour fades.
For a more nourishing option: soak the black rice overnight, then simmer all three ingredients together for 1 hour to make a congee.

Nourilo’s Tips

Do not wash the black rice before dry-roasting — modern rice is generally clean, and washing it before roasting may leave residual moisture that can cause the stored rice to mould. Once roasted and cooled, store in a sealed glass jar and use as needed. Making a batch of roasted black rice is a small time investment that pays off for weeks of daily use. If you have time to spare, turning this into a congee by simmering rather than steeping produces an even more nourishing meal. If a person is also qi-deficient (low energy, breathlessness), Nourilo suggests adding 11 g of dang shen (codonopsis root) and simmering for 15 minutes for a more fortifying brew.

Frequently asked questions

What is this tea traditionally used for?

This tea is traditionally associated with nourishing blood and supporting the liver and kidneys, and is described as one of the gentlest and most practical food-therapy options for people managing or preventing iron-deficiency anaemia as part of a balanced diet. It is not a cure or treatment for any condition.

How long does it take to prepare, and how much does one batch make?

Preparation takes about 5 minutes and steeping takes 15 minutes, for a total of around 20 minutes. One batch makes 1 pot, or approximately 1 to 2 cups. The same ingredients can be re-steeped until the flavour fades.

Why is the black rice dry-roasted before use?

Dry-roasting the black rice in an oil-free pan for 7 minutes develops a warm, nutty fragrance and deepens its colour, making the tea more enjoyable to drink. The roasted rice can be prepared in larger batches, stored in a sealed glass jar, and used as needed for weeks of daily use.

Is there a more nourishing version of this recipe?

Yes. For a more nourishing option, the file suggests soaking the black rice overnight and then simmering all three ingredients together for 1 hour to make a congee rather than a steeped tea. The file also notes that adding 11 g of dang shen (codonopsis root) and simmering for 15 minutes produces a more fortifying brew for those who are also qi-deficient.

Is this tea gentle enough for children and older adults?

The file describes this tea as "one of the gentlest and most practical food-therapy options" and lists children's wellness among its topic areas. It also notes that anaemia is particularly common among older adults. However, the file does not specify dosage or frequency for any age group, and it recommends that persistent symptoms be investigated with a doctor.