Soups
Danshen, Poria, Lily Bulb & Longan Soup
Traditionally supports a calm mind and restful sleep
Why people make this soup
Modern life — with its long work hours, crowded cities, and constant uncertainty — creates conditions where the mind struggles to switch off. Traditional Chinese food therapy has long recognised a class of herbs that support what practitioners call “calming the heart spirit” (an shen). This soup brings together four such ingredients: danshen (red sage root), a herb that classical texts say has the combined effect of four blood-nourishing herbs in one; fu shen (spirit poria), the form of poria that grows around pine roots and is considered particularly effective for the mind; lily bulb, which is gently cooling and moistening for an overheated, restless nervous system; and longan flesh with red dates to add sweetness and gentle nourishment. Together they form a broth that is easy to make and pleasant to drink before bedtime or during a stressful period.
Who it suits / who should be cautious
- May be helpful for those experiencing persistent worry, difficulty falling asleep, palpitations, chest tightness, or muscle tension related to emotional stress
- Pregnant women should not use this soup
- Women during menstruation are advised to avoid danshen, as it has blood-moving properties
- If you have cold constitution or feel that this soup is too cooling, add a piece of dried tangerine peel; the version for children should use a different formula (see tips)
- If anxiety or sleep problems are severe and persistent, please see a doctor
Why these ingredients (the food-therapy logic)
- Danshen (dan shen, Salvia miltiorrhiza): A well-researched Chinese medicinal herb; classical food therapy texts note it combines the functions of four blood-nourishing herbs. Research suggests mild sedative effects; traditionally associated with calming anxiety and supporting circulation
- Spirit poria (fu shen): A specialised form of poria (fu ling) that grows attached to pine roots; traditionally considered more effective for calming the heart spirit and supporting restful sleep than ordinary poria
- Dried lily bulb (bai he): Gently cooling and moistening; traditionally associated with clearing heat from the “heart-lung” system and supporting emotional calm
- Longan flesh (yuan rou): Sweet and warming; traditionally nourishes the heart and spleen, supports blood, and calms the spirit
- Red dates (hong zao): A classic nourishing ingredient; supports the spleen, supplements qi and blood
Ingredients (2–3 bowls)
| Ingredient | Amount | Notes |
|---|---|---|
| Danshen root (dan shen) | 4 qian (~15 g) | Rinse |
| Spirit poria (fu shen) | 5 qian (~19 g) | Rinse |
| Dried lily bulb (bai he) | 1 liang (~38 g) | Rinse |
| Dried longan flesh (yuan rou) | 10 pieces | |
| Red dates (hong zao) | 6 pieces | Pit |
Method
- Rinse all ingredients.
- Pit the red dates.
- Place all ingredients in a pot with 6 bowls (~1.2 L) of water.
- Bring to a boil, then reduce to a gentle simmer for 1 hour, reducing to about 2–3 bowls.
- Drink the soup. Consume on its own or with a light meal.
Bro Niu’s tips
The poria shown in the original photo is “fu shen with core” (you xin fu shen) — the wild-harvested variety that grows on pine roots, considered more effective for calming the mind than standard poria. This soup may help with any form of emotional imbalance or difficulty falling asleep, not just anxiety specifically. However, pregnant women should not use it. For children with anxiety or nervous tension, Bro Niu recommends a gentler formula instead: wheat grain (xiao mai mi) 1 liang, spirit poria 5 qian, lily bulb 1 liang, red dates 6 pieces, and a little rock sugar — cook with 7–8 bowls of water for 1 hour. The whole family can drink it; give children 3 portions per week.
Community questions answered (selected)
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Q (Kum): Can I substitute dang shen (codonopsis) for danshen? What about danshen’s nature — is it cooling? Bro Niu: Danshen is more suitable than dang shen for nervous debility. Danshen is mildly cooling in nature, but in addition to moving blood and removing stasis, it also nourishes blood and calms the spirit — so even those with a deficient constitution can use it.
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Q (Lee): Can I drink this soup right after my period ends? Bro Niu: During menstruation it is best to reduce blood-moving herbs like danshen. Once your period has ended, you can drink this soup.
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Q (JJ): I have uterine fibroids. Can I still use danshen? Bro Niu: Danshen moves blood and resolves stasis — those with uterine fibroids can use it.
Published July 11, 2020 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 4 min read.
