Congee & Porridge
Yu Ping Feng Goji Berry Millet Congee
traditionally used to tonify protective qi, strengthen constitution, and support resistance to colds and flu
Why people make this congee
In the depths of winter, especially during a heavy flu season, many families in Hong Kong and southern China turn to a classical three-herb formula called Yu Ping Feng San — Jade Screen Powder — as a gentle, daily-food-level strategy for building resistance. The name refers to a protective screen around the body, like a shield against wind and cold. The formula is built from just three herbs: astragalus to invigorate the body’s protective energy, white atractylodes to strengthen the digestive system so that energy is well-generated, and siler root to gently release pathogens at the surface. Bro Niu has combined these three herbs with goji berries and millet to make a fragrant, easy congee that the whole family can enjoy as a warming breakfast or light meal during flu season.
Who it suits / who should be cautious
- Suitable for the whole family as a preventive food during cold and flu season; children and adults alike
- Best consumed when you are well, not during active flu with fever — wait until the illness resolves, then use this congee for recovery
- Avoid white radish, strong tea, and heavily spicy food while regularly eating this congee
Why these ingredients (the food-therapy logic)
- Astragalus root (bei qi / huang qi, 北茋 / 黄芪): The cornerstone of the Jade Screen formula; in Chinese herbal medicine, associated with tonifying the spleen and lung qi, consolidating the defensive exterior, and reducing spontaneous sweating
- White atractylodes (bai zhu, 白术 / Atractylodes macrocephala): Works alongside astragalus to strengthen the spleen and enhance the generation of protective energy; also associated with drying dampness
- Siler root (fang feng, 防风 / Saposhnikovia divaricata): The unique element that allows the formula to simultaneously build up and gently release — it is said to open the surface to expel wind pathogens without depleting the body’s core energy
- Goji berries (gou qi zi, 杞子): Support liver and kidney function; traditionally associated with enhancing immune capacity and eye health
- Millet (xiao mi, 小米): Warming, easy to digest, and traditionally considered nourishing to the spleen and stomach; adds a pleasant, slightly earthy flavour
Ingredients (2–3 bowls)
| Ingredient | Amount | Notes |
|---|---|---|
| Astragalus root | 18 g (5 qian) | Place in a herb bag for easy removal |
| White atractylodes | 9 g (3 qian) | Place in herb bag |
| Siler root | 9 g (3 qian) | Place in herb bag |
| Goji berries | 9 g (3 qian) | Rinse gently |
| Millet | 75 g (2 liang) | Soak for 1 hour before cooking |
| White rice | 2 tablespoons | Soak for 1 hour; helps create a smoother, creamier texture |
Method
- Soak the millet and white rice together for 1 hour; drain.
- Place the astragalus, white atractylodes, and siler root into a herb bag; rinse and soak briefly to clean.
- Rinse the goji berries gently.
- Combine all ingredients in a pot with 5–6 bowls of water (approximately 1–1.2 litres).
- Bring to a boil, then simmer over low heat for about 1 hour, stirring occasionally, until the congee reaches your preferred consistency.
- Remove the herb bag before serving. Eat warm.
Bro Niu’s tips
Millet on its own can produce a congee that is a little thin and lacks creaminess. Adding a couple of tablespoons of white rice gives the congee a more satisfying, smooth texture and a more pleasant aroma. This congee is suitable two to three times a week for the whole family as a routine seasonal wellness food. Avoid white radish and strong tea while eating it regularly, as these may counteract the effects of the astragalus.
Community questions answered (selected)
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Q (ming): Can a child who has just finished a course of antibiotics drink this congee? Bro Niu: If the child has no fever, this congee is fine to have.
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Q (Chow angel): My son just recovered from type B influenza and took Tamiflu. After he recovers, can he eat this congee to strengthen his body? He gets sick very easily. Bro Niu: Your son can eat this congee after he recovers — it will help strengthen his constitution and reduce his chances of getting infected again. Adding a few red jujube dates makes it more pleasant and also tonifies the spleen and nourishes the blood.
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Q (reader): What does “three doses” mean — is it three times per day? Bro Niu: No — one dose means the full amount you make at one session. So “three doses” means making and finishing one batch today, another tomorrow, and another the day after: three consecutive days.
Published February 4, 2018 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 4 min read.
