Roasted Black Rice & Gynostemma Tea (Hei Mi Jiao Gu Lan Cha)

Why people make this tea

Gynostemma (jiao gu lan) is sometimes called the “herb of immortality” in southern China and Vietnam, where it grows wild and has been used as a folk health tea for generations. Modern research has identified it as containing saponins structurally similar to some ginsenosides — the active compounds in ginseng — along with flavonoids, polysaccharides, and an impressive range of trace minerals and amino acids. Traditional Chinese medicine classifies it as mildly cooling, with the capacity to calm the mind, clear heat and toxin, and support qi. Paired with dry-roasted black rice — rich in anthocyanins and traditionally associated with blood nourishment and immune support — this tea strikes a balance between cooling and warming, making it comfortable for daily use. It is particularly valued by people looking for a simple food-therapy option to support general cancer prevention and immune health.

Who it suits / who should be cautious

• Suitable for most adults as a regular wellness tea
• Particularly relevant for those managing high blood pressure, high blood lipids, or elevated blood glucose
• Those with very cold constitutions can add a few pieces of dried longan flesh (yuan rou) or goji berries to offset the mild cooling nature of the gynostemma
• Gynostemma is mildly cooling — those who run very cold should not drink this tea exclusively, or should balance it with warming foods
• When buying black rice, check quality carefully: good-quality black rice has shiny, uniformly sized grains with no cracks; when the outer layer is scratched off, the interior should be white. Dyed black rice will be black all the way through, including at the crack

Why these ingredients (the food-therapy logic)

• Black rice (hei mi): Rich in anthocyanins (which give the grain its colour), iron, and B vitamins; traditionally used to nourish blood, support kidney and liver function, and build general vitality. Dry-roasting releases a nutty aroma and makes it suitable for steeping.
• Gynostemma leaf (jiao gu lan, Gynostemma pentaphyllum): Contains gypenosides with structure similar to ginsenosides; associated with lowering blood pressure, blood lipids, and blood glucose; traditionally calming and detoxifying. Modern research notes a role in supporting natural killer cell activity and inhibiting tumour cell proliferation.

Ingredients (1 pot, 2–3 refills)

Ingredient	Amount	Notes
Black rice	2 tablespoons	Dry-roasted before use — see method
Gynostemma leaf tea (jiao gu lan)	2 tablespoons	Available at herbal tea shops and Chinese medicine stores; also sold as “jin sang zi”
Boiling water	Enough to fill a teapot

Method

1. Dry-roast the black rice in a pan over low-medium heat, stirring constantly, for about 5–7 minutes until fragrant. Allow to cool fully before storing in a glass jar.
2. When ready to brew: combine the roasted black rice and gynostemma leaf in a teapot.
3. Pour in freshly boiled water.
4. Steep for 10 minutes, then drink.
5. Refill with boiling water and steep again until the flavour fades.

Bro Niu’s tips

When buying black rice, quality matters. Good black rice has shiny grains with a deep, lustrous colour and uniform size — very few broken pieces or cracked grains. When you scratch the outer layer, the interior should be white. If the cracked cross-section is also black, the rice may be artificially dyed. Gynostemma tea is available at shops selling herbal teas, and at Chinese medicine retailers like Yue Hwa; it is sometimes labelled under its folk name “jin sang zi.”

Those with a cold constitution can add a few pieces of dried longan or goji berries to the pot for balance. Black rice can also be combined with black beans (if you have pre-roasted some) — together they make a particularly nourishing brew.

Community questions answered (selected)

• Q (Catherine): Can I just brew black rice alone without the gynostemma? Is it good for anaemia? Bro Niu: Black rice is excellent for building blood and is worth using on its own. Dry-roast it on low heat for 5–7 minutes and store in a glass jar. If you have thalassaemia, add dried mulberries (sang shen zi) to the brew — they complement the blood-building effect well. Spirulina is also beneficial for thalassaemia and can be taken regularly.

• Q (Flowerwong): Can gynostemma be combined with other ingredients? I tend to be the type who does not absorb tonic foods well. I have been adding longan flesh and goji berries. Bro Niu: Gynostemma is usually brewed on its own, but adding longan flesh and goji berries is fine — no problem at all. If you have a colder constitution, this combination is a sensible adjustment.

• Q (FLO): My mother has recurrent bowel cancer, is too old for chemotherapy, and also has stomach gas and acid reflux. What soups are helpful? Bro Niu: For daily cancer support, try juicing equal parts carrot, apple, and potato — drink within five minutes of juicing. Sea cucumber and fish maw can be eaten in moderate amounts. For the stomach gas and small intestinal discomfort, use a small decoction of cyperus root (xiang fu), cardamom (sha ren), and dried tangerine peel (chen pi).

---

Published December 9, 2015 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 4 min read.