He Shou Wu, Walnut, Black Sesame, Goji and Longan Soup

Why people make this soup

In many families, food therapy used to be planned around the adults — but Nourilo observes that today it is often the children who are the focus. During the school years, children benefit from ingredients that support brain development and focus. And as people age, maintaining mental sharpness and physical vitality becomes an equally important concern. This soup addresses both: walnuts, black sesame, goji berries and longan are all well-known in East Asian food traditions for their association with nourishing the liver, kidneys and brain, while he shou wu adds depth to the liver- and kidney-supporting action. It is a gentle everyday tonic, not a medicine.

Method

1. Rinse all ingredients. Place black sesame in a muslin soup bag or fine mesh bag if desired.
2. Combine all ingredients in a pot with 1.8 L of water.
3. Bring to the boil over high heat, then reduce to a low simmer.
4. Cook for about 1 hour, until the soup reduces to around 1.2 L.
5. Serve warm. Drink the broth and eat the solids (including the walnut and longan flesh).

Nourilo’s Tips

• The cooked he shou wu can technically be eaten, though Nourilo notes it is not particularly tasty. The benefit comes primarily from the broth.
• If you find the longan makes the soup too warming or too sweet, simply reduce it or swap for south jujubes (nan zao), which are milder.
• For the sesame, placing them in a muslin bag keeps the broth cleaner. Alternatively, replace the sesame with 38 g of black beans — the food-therapy effect is similar.
• This soup can be made with lean pork added for a more savoury version; the whole family can drink it.
• Frequency: 1–2 times per week is ideal as a long-term wellness habit.