Soups
He Shou Wu, Walnut, Black Sesame, Goji and Longan Soup
traditionally used to nourish liver and kidneys, support memory and brain vitality in both children and older adults
Why people make this soup
In many families, food therapy used to be planned around the adults — but Bro Niu 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.
Who it suits / who should be cautious
- Suitable for children from about 18 months upward (small amount); black sesame seeds should be placed in a soup bag / muslin cloth so they do not make the broth gritty — alternatively, substitute black beans
- Suitable for adults and older people as a regular wellness soup, about 1–2 times per week
- People who tend to be hot or internally heated (re qi / internal heat) should reduce or omit the longan, which is warming in nature; use 4 south jujubes (nan zao) as a milder alternative
- Caution with he shou wu if you have liver problems — use in the quantities listed here only
Why these ingredients (the food-therapy logic)
- He shou wu (fo-ti root): One of the best-known liver and kidney tonics in traditional Chinese medicine; traditionally associated with supporting hair quality and memory. Use prepared (zhi) he shou wu when possible
- Walnut kernels (he tao rou): Shaped somewhat like a brain — fittingly, they are associated in traditional food therapy with brain nourishment and kidney strengthening; also a good source of healthy fats
- Black sesame (hei zhi ma): Classically used to nourish the liver and kidneys and to support hair health; associated with early greying prevention in traditional use
- Goji berries (gou qi zi): Mild and sweet; associated with liver and kidney nourishment and eye health
- Longan flesh (gui yuan rou): Warming and sweet; traditionally used to calm the spirit and nourish heart blood
Ingredients (4 bowls)
| Ingredient | Amount | Notes |
|---|---|---|
| He shou wu (fo-ti root) | ~18 g (5 qian) | Rinse; use prepared/processed (zhi) form if available |
| Goji berries (gou qi zi) | ~18 g (5 qian) | Rinse |
| Longan flesh, dried (gui yuan rou) | ~18 g (5 qian) | Rinse |
| Walnut kernels (he tao rou) | ~37 g (1 liang) | Rinse |
| Black sesame seeds (hei zhi ma) | ~75 g (2 liang) | Place in a muslin soup bag to contain seeds; or substitute black beans |
| Lean pork (optional) | ~150 g | Blanch first; adds flavour and protein |
| Water | 6 bowls (~1.2 L) | Reduce to about 4 bowls |
Method
- Rinse all ingredients. Place black sesame in a muslin soup bag or fine mesh bag if desired.
- Combine all ingredients in a pot with 6 bowls of water.
- Bring to the boil over high heat, then reduce to a low simmer.
- Cook for about 1 hour, until the soup reduces to around 4 bowls.
- Serve warm. Drink the broth and eat the solids (including the walnut and longan flesh).
Bro Niu’s tips
- The cooked he shou wu can technically be eaten, though Bro Niu 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 1 liang 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.
Community questions answered (selected)
-
Q (reader, 匿名访客): Is this soup suitable for a 13-month-old baby? The sesame seeds are so small — she cannot chew them properly. Bro Niu: Yes, a child of that age can drink this soup. Put the sesame seeds in a fine soup bag so they are not scattered throughout the broth. The baby gets the benefit from the broth without needing to chew the seeds.
-
Q (小泉): My 7-year-old daughter has become forgetful lately and is prone to emotional outbursts. Is there a soup to support her brain and help calm her? Bro Niu: Jin zhen gu (golden needle mushrooms, also called enoki) are high in zinc and can be simmered in a large fish head soup. Add peanuts and walnut kernels; simmer 1 hour — good for brain support, 2 times a week. For calming heart fire, use lotus seeds (with the green core retained) 1 liang, lily bulb 1 liang, rush pith (deng xin cao) 6 bundles, and rock sugar, simmered in 5 bowls of water down to 2 bowls, for 3 consecutive days.
-
Q (cc): Does this soup help children grow taller? How often should it be given? Bro Niu: A child’s height is strongly influenced by genetics. Balanced nutrition and regular exercise — swimming and basketball especially — support healthy growth. This soup can be given 1–2 times a week and supports overall physical development. I have not heard that yam plus tian qi (notoginseng) causes growth in height — that is a common misconception.
Published August 10, 2012 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 4 min read.
