Fresh Yam, Bamboo Fungus & Quail Soup

Why people make this soup

Three-high syndrome — the combination of high blood pressure, high blood lipids, and high blood sugar — has become increasingly common with modern sedentary lifestyles and calorie-rich diets. In traditional food therapy, the approach is not to use heavy, tonifying ingredients but rather to build a light, steady foundation of nourishment while choosing ingredients associated with clearing excess fat and supporting vascular health. Fresh Chinese yam (huai shan) is a cornerstone of this approach: it is sweet, gentle, and contains a natural mucilage that is associated with protecting the arterial walls from fat deposits. Bamboo fungus adds a distinctive texture and a reputation for being particularly “scraping” on arterial plaque — a quality Cantonese cooks describe as “gua you” (scraping oil). Quail is known as the “animal ginseng” in folk tradition for its tonic effect without fatty heaviness.

Method

1. Peel the fresh yam, rinse, and cut into sections. (Note: fresh yam can cause skin itching — wear gloves or rinse hands immediately if irritation occurs.)
2. Soak bamboo fungus in warm water for about 15 minutes until pliable; trim and discard the tough base.
3. Rinse the goji berries. Remove pits from the dates.
4. Clean and blanch the quail: place in a pot with cold water, bring to a simmer, skim foam, drain and rinse.
5. Combine all ingredients in a large pot with 2.4 L of water. Bring to a boil.
6. Reduce heat and simmer for 1.5 hours until liquid reduces to about 1.2 L.
7. Serve with the solid ingredients — eat the yam, bamboo fungus, and quail.

Nourilo’s Tips

This delicious, lightly sweet soup is suitable for the whole family — children, adults, and the elderly alike. While it is particularly valued for those managing three-high concerns, it is equally good as a growth-supporting soup for children. If fresh yam is unavailable, dried yam (huai shan, about 38 g / 38 g) can be substituted. You can also swap quail for black-boned chicken (wu ji) for an even more nourishing variation.