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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

In short: Walnut Congee (He Tao Ren Zhou) is a congee & porridge that Traditionally used to nourish kidney essence, support the lungs, strengthen the lower back, and ease chronic constipation. It is most often made for respiratory & lung wellness, cleansing & regularity, children's wellness. Total time about 50 min. Key ingredients: walnuts, red dates.

By · Published under our editorial policy · Research library

Prep
10 min
Cook
40 min
Total
50 min
Makes
600–900 ml
Respiratory & Lung WellnessCleansing & RegularityChildren's WellnessKidney & Urinary WellnessEveryday Balance
Walnut Congee (He Tao Ren Zhou)

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 Nourilo’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.

What studies say about the key ingredients

Traditional use is not the same as clinical proof. Here is the strongest human research we found for each ingredient, limitations included.

  • Walnuts · Randomized controlled trial, 305 participants · 2019
    Office systolic BP changed by -4.61 mm Hg with walnuts versus -0.59 mm Hg in controls (P=0.051); 24-hour ambulatory systolic BP difference was not significant (P=0.111). No diastolic BP changes were observed.Limitation: Only 236 of 305 participants (75%) completed the study, and the main between-group differences did not reach conventional significance.PubMed 30879358 · 2 more walnuts studies
  • Red dates · Meta-analysis, 483 participants · 2025
    Jujube was associated with significantly lower BMI and triglycerides, and lower fasting blood sugar in people with type 2 diabetes. LDL and total cholesterol fell only in some subgroups. HDL, AST and ALT did not change significantly.Limitation: The authors state the overall quality of the evidence is limited, and results varied significantly by dose, treatment duration and disease type.PubMed 40399274 · 3 more red dates studies

From the Nourilo Research Library. Findings come from specific doses, extracts and populations and may not apply to a home-cooked recipe.

Safety first — read before you cook

This is a traditional food, not a treatment. Please check with your doctor or pharmacist before making it a regular part of your diet if you:

  • are pregnant or breastfeeding, or are cooking for a young child;
  • take regular medicines — especially blood thinners, blood-pressure, diabetes or immune-suppressing drugs;
  • have a kidney, liver or heart condition, or a known food allergy.

Stop eating it and seek advice if you notice an allergic reaction or feel unwell. Safety notes reviewed 8 October 2026 · How we write safety notes

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