Tonic Drinks & Waters
Celery, Water Chestnut and Free-Range Chicken Stir-Fry
Traditionally associated with supporting healthy blood pressure and providing a light, refreshing everyday dish
Why people make this dish
Celery paired with water chestnut and free-range chicken is one of those dishes that is both practical and genuinely good for you. The combination delivers the crunch and freshness of celery, the cool sweetness of water chestnut, and the clean flavour of lean chicken — all in a stir-fry that comes together in minutes. In Chinese food therapy, celery is one of the most widely discussed vegetables in relation to blood pressure support, and water chestnut adds a cooling, refreshing quality that makes this a natural choice for warm weather or for anyone running a little too hot.
Who it suits / who should be cautious
- Particularly suitable for people with high blood pressure or those prone to heat-related symptoms
- Also a good everyday dish for most adults as part of a balanced meal
- The use of free-range, hormone-free chicken is preferred for general health, especially for those with hormonal health concerns
Why these ingredients (the food-therapy logic)
- Celery (xi qin): One of the most widely discussed vegetables in relation to blood pressure in Chinese food therapy; traditionally considered to lower excess heat and calm liver yang rising — which in TCM terms is associated with high blood pressure; also rich in fibre and potassium
- Water chestnut (ma ti / Eleocharis dulcis): Cooling and refreshing; traditionally used for internal heat, sore throat, and general cooling; adds a distinctive crunch and slightly sweet flavour
- Carrot (hong luo bo): Adds natural sweetness and beta-carotene; generally beneficial for circulation
- Free-range chicken (zou di ji): Leaner than commercially raised chicken (less subcutaneous fat, fewer hormones); provides protein with a lighter touch
Ingredients (2–3 servings)
| Ingredient | Amount | Notes |
|---|---|---|
| Celery (western variety / xi qin) | ~113 g (3 liang) | Peel off fibrous strings; wash and cut into sections |
| Water chestnut (ma ti) | 5 pieces | Peel and slice |
| Carrot (hong luo bo) | 1 small segment | Cut into thin strips |
| Free-range chicken thigh | 1 piece | Debone and slice thinly |
| Ginger paste (jiang rong) | to taste | |
| Salt | to taste | |
| Cornstarch (su mi fen) | a little | For marinating chicken |
| Chinese cooking wine (shaoxing wine) | a splash | Added to the wok |
Method
- Debone the chicken thigh and cut the meat into thin slices. Marinate briefly with a pinch of salt and a little cornstarch.
- Peel the tough strings from the celery stalks using your fingers or a peeler. Cut into sections about 4–5 cm long.
- Peel the water chestnuts and slice them. Cut the carrot into thin strips or small pieces.
- Heat oil in a wok over high heat. Add the ginger paste and stir until fragrant.
- Add the chicken slices and stir-fry until mostly cooked through.
- Add the carrot strips and water chestnuts. Toss for about a minute.
- Add the celery sections. Stir-fry everything together briskly — celery is best kept slightly crisp rather than cooked limp.
- Add a splash of cooking wine, season with salt to taste, and toss a few more times. Plate and serve immediately.
Bro Niu’s tips
Bro Niu particularly recommends using free-range, organic chicken for this dish. Beyond the better flavour, free-range birds have less subcutaneous fat and are raised without the hormonal additives common in commercial poultry — a meaningful consideration for anyone with hormone-sensitive health concerns. The slightly higher cost is worth it. The key technique for keeping this dish fresh-tasting is to not overcook the celery — it should retain a little bite. Stir-frying over high heat quickly is the best approach.
Community questions answered (selected)
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Q (kathy): My older son has persistent phlegm and strong nasal allergies, which improve with herbs but keep coming back. Can he drink a fang feng, bai zhu and huang qi soup? Bro Niu: For the older son, you can use the bai zhu, fu ling, fa xia (pinellia) and xin yi hua soup again for another two days. The Yupingfeng San (Jade Screen Powder) formula — available as a granule or teabag at herbal shops — taken for a period can help reduce frequent colds. For phlegm that is hard to clear, a simple formula of su zi (perilla seed) and lai fu zi (radish seed), 3 qian each, in a tea bag, cooked into a rice porridge and taken for three days, is effective.
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Q (婷 / Ting): My elderly relative (over 70) has rheumatoid arthritis and severe gout. What can be eaten to help? Bro Niu: For both rheumatoid arthritis and gout, a traditional folk remedy worth trying is: one small green papaya (with skin), a small handful of any green tea, prepared with the papaya pitted and cut into pieces (keep the skin on), placed in a stew pot with one bowl of water, steamed for one hour. Drink the liquid and eat the papaya, for two weeks continuously. This approach has helped a number of gout sufferers in folk tradition, and while it is not pleasant-tasting, the ingredients are gentle and safe to try.
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Q (甜心屋 / Sweet Home): My younger sister is still coughing with phlegm. Can she drink the snow lotus / snow fungus soup as well as a cough decoction? Bro Niu: Chuan bei (Fritillaria) and apple water is relatively gentle and suitable for most cough types. Adding 3 qian of north apricot (bei xing) and a little honey will be better for her throat and cough. If the coughing is very bad and persistent, it is best to see a doctor.
Published June 29, 2012 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 4 min read.
