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.

Method

1. Rinse the rice until the water runs relatively clear. Remove the pits from the red dates.
2. Place rice, walnut kernels, and pitted red dates into a pot with enough water to cook a congee (a rough starting point is 2.4–3 L of water for this quantity of rice, adjusting for your preferred thickness).
3. Bring to a boil over medium heat, stirring occasionally to prevent sticking.
4. 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.
5. Serve warm. The walnut kernels and date flesh are soft enough to eat directly from the congee.

Nourilo’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, Nourilo 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 11 g, lotus seeds at half 38 g, and longan flesh (gui yuan) to the above formula. Cook as a congee or as a soup with lean pork.