Congee & Porridge
Walnut Congee (He Tao Ren Zhou)
Traditionally used to nourish kidney essence, support the lungs, strengthen the lower back, and ease chronic constipation
Why people make this congee
Walnut has been a cornerstone of Chinese kitchen medicine for centuries. Beyond its well-documented nutritional profile — rich in phosphorus, vitamin E, and healthy fats — it holds a specific place in traditional Chinese food therapy as a nourishing agent for the kidneys and lungs. In TCM, as the body ages, kidney essence gradually depletes, which is associated with symptoms like lower back and knee weakness, frequent urination, breathlessness, and diminished mental clarity. This gentle walnut congee is Bro Niu’s suggestion for people who want to address these concerns through everyday cooking rather than concentrated supplements. With just three ingredients and one pot, it is as simple as it is honest.
Who it suits / who should be cautious
- Particularly suited to the elderly, those with age-related lower back and knee weakness, mild chronic breathlessness, frequent urination or nocturia (waking at night to urinate), or chronic constipation with dry stools.
- Also beneficial for people with nervous system fatigue, weak constitution, or those with hypertension or heart conditions who want a gentle food-based approach to daily wellness (walnuts are also valued for cardiovascular health).
- Those with yin deficiency and excess internal heat (symptoms: feeling hot, night sweats, red tongue with little coating) should use walnut only in modest amounts or avoid this congee.
- Walnut is rich and oily — eating too much in one sitting can generate phlegm and feel heavy on the stomach. A moderate portion is better than a large one.
Why these ingredients (the food-therapy logic)
- Walnut kernels (he tao ren): Rich in phosphorus (associated with supporting nerve and brain function) and vitamin E (associated with cardiovascular health and anti-ageing). Traditionally, walnut is considered warm in nature and is one of the key kidney-tonifying foods in Chinese culinary medicine. It is also associated with warming the lungs to ease breathlessness and lubricating the intestines to help chronic constipation.
- Red dates (hong zao): Sweet and warm; build blood, support the spleen, and gently supplement qi. They soften the overall congee and add a natural sweetness without needing added sugar.
- Japonica rice (jing mi): The standard base for congee; easy to digest, supports the spleen and stomach, and forms a gentle medium through which the walnut’s nourishment can be absorbed.
Ingredients (2–3 bowls)
| Ingredient | Amount | Notes |
|---|---|---|
| Walnut kernels (he tao ren) | 37 g (1 liang) | Shelled; roughly broken or kept as halves |
| Red dates (hong zao) | 8 pieces | Pitted — remove the stone before cooking |
| Japonica rice (round-grain white rice) | 75 g (2 liang) | Rinse well before cooking |
| Water | As needed | Enough to yield a medium-thick congee |
Method
- Rinse the rice until the water runs relatively clear. Remove the pits from the red dates.
- Place rice, walnut kernels, and pitted red dates into a pot with enough water to cook a congee (a rough starting point is 8–10 bowls of water for this quantity of rice, adjusting for your preferred thickness).
- Bring to a boil over medium heat, stirring occasionally to prevent sticking.
- Reduce heat to a gentle simmer and cook until the rice is very soft and the congee has thickened to your liking — approximately 35–40 minutes.
- Serve warm. The walnut kernels and date flesh are soft enough to eat directly from the congee.
Bro Niu’s tips
- Walnuts are beneficial, but do not eat too much in one sitting — excess can generate phlegm and lie heavy on the stomach. A moderate portion is ideal.
- Those with yin deficiency and excess internal fire should avoid this congee or reduce the walnut amount.
- For people with frequent urination and nocturia, Bro Niu also recommends trying fresh cranberries (hong mei / red raspberry) eaten regularly — the Chinese herb fu pen zi (Chinese raspberry / Rubus chingii) is in the same family and is traditionally associated with reducing frequent urination and supporting kidney qi.
- For a version suitable for supporting children’s brain development: add fu ling (poria fungus) at 3 qian, lotus seeds at half a liang, and longan flesh (gui yuan) to the above formula. Cook as a congee or as a soup with lean pork.
Published March 5, 2010 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 3 min read.
