Soups
Astragalus, Ligusticum and Fish Head Soup
traditionally used to nourish qi and blood, support mental clarity, and promote a calm mind
Why people make this soup
We often think of brain-boosting foods as being just for students during exam season — but Bro Niu points out that older adults need them just as much, if not more. Keeping the mind active and well-nourished is one of the most important things we can do as we age. Beyond hobbies and puzzles, Chinese food therapy has long offered herbal soups designed to nourish the blood and calm the mind. This fish head soup is one of Bro Niu’s favourites: the pan-fried fish head creates a rich, fragrant broth, and the combination of astragalus (for qi), ligusticum (for circulation), He Shou Wu (for liver and kidney nourishment), ginger, and red dates makes a soup that is flavourful, warming, and easy on the stomach.
Who it suits / who should be cautious
- Suitable for adults who feel mentally foggy, tire easily, experience mild dizziness, or notice declining memory — the soup is particularly well regarded for older adults
- Also suitable for students during periods of mental strain, provided they do not eat too rich a diet overall
- He Shou Wu (processed form) should be used in moderate amounts and not taken daily over long periods; if you have a known liver condition, please consult a doctor or omit this ingredient
- Those with a feverish or very “heaty” constitution should approach warming soups with a degree of caution
Why these ingredients (the food-therapy logic)
- Astragalus root (bei qi / huang qi): One of the most widely used tonic herbs in Chinese food therapy, traditionally associated with strengthening wei qi (protective energy), supporting overall vitality, and nourishing the blood.
- Ligusticum rhizome (chuan xiong): Known in traditional Chinese medicine for its ability to promote blood circulation and ease wind-type headaches; when paired with astragalus, it supports the flow of qi and blood to the head.
- Processed He Shou Wu (zhi shou wu): Traditionally used to nourish liver and kidney essence, support healthy hair and vision, and calm the mind. The processed (zhi) form is considered milder and safer than the raw root.
- Fish head: Rich in protein, omega-3 fatty acids, and collagen; in Chinese food therapy, fish is associated with nourishing the brain and blood.
- Red dates (hong zao): Naturally sweet and calming; traditionally used to nourish the blood and ease anxiety.
Ingredients (3–4 bowls)
| Ingredient | Amount | Notes |
|---|---|---|
| Large fish head (silver carp or grass carp) | 1 whole head | Pan-fried before use |
| Astragalus root (bei qi) | 1 liang (~37 g) | |
| Ligusticum rhizome (chuan xiong) | 3 qian (~11 g) | |
| Processed He Shou Wu (zhi shou wu) | 5 qian (~19 g) | Use the processed (zhi) form |
| Fresh ginger | 2 slices | |
| Red dates, pitted | 6 pieces |
Method
- Clean and halve the fish head. Heat a little oil in a frying pan and pan-fry the fish head until lightly golden on both sides — this step creates a richer, milkier broth and removes any fishy odour.
- Rinse all the herbs and dates.
- Transfer the pan-fried fish head to a pot. Add all the remaining ingredients and 5 bowls of water.
- Bring to a boil, then reduce to a simmer and cook for about 1 hour.
- Season lightly with salt and serve.
Bro Niu’s tips
This soup is particularly helpful for those who feel qi-deficient and blood-poor: persistent mild dizziness, easy blurring of the eyes, and a sense of mental dullness are signs this soup may suit you. You can also add walnut meat (he tao rou) and gastrodia rhizome (tian ma) to strengthen the wind-dispelling and pain-relieving effects. Salmon head works well as a substitute if large carp head is not available.
Community questions answered (selected)
-
Q (Lin Xiaojie): Can I use a large sea fish head instead? Bro Niu: Salmon head works perfectly well for this soup.
-
Q (scy): Can I add walnut, tian ma (gastrodia), and huang jing (Polygonatum) to this soup? Bro Niu: Yes, you can add walnut meat, tian ma, and huang jing. It will strengthen the wind-dispelling and pain-relieving effects even further.
Published December 1, 2013 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 3 min read.
