Tonic Drinks & Waters
Wild Watercress and Monk Fruit Drink
Traditionally soothes a dry, sore throat and cools internal heat from late nights
Why people make this drink
If you are a habitual night owl — late nights at the desk, early mornings for work — you may recognise the pattern: a scratchy throat by mid-week, cracked lips, irritability, and that unpleasant “heat” feeling that makes everything feel worse. In Chinese food therapy, this is described as internal heat building up when the body does not get enough rest to clear it. Wild watercress (known in Cantonese markets as tang ge cai) is a mild, peppery water plant traditionally used to clear this kind of accumulated heat. Paired with monk fruit — one of the most effective natural throat-soothers in the Chinese pantry — you get a drink that is genuinely pleasant to taste, naturally sweet, and very easy on the system. It works well as a summer cooling drink for the whole family, not just for the sleep-deprived.
Who it suits / who should be cautious
- Suitable for all ages as a general cooling and throat-soothing drink.
- Particularly good for those who frequently stay up late and experience dry throat, mouth sores, skin breakouts, or irritability.
- Also traditionally associated with supporting people with chronic bronchitis.
- Caution: Those with a constitutionally cold stomach (prone to cold-type diarrhoea or bloating) should use this drink sparingly, as both ingredients are cooling in nature.
Why these ingredients (the food-therapy logic)
- Wild watercress (tang ge cai): Its formal name in Chinese botany is han cai (Rorippa indica); it is peppery and neutral in temperature, though slightly cooling in action. Traditionally used to clear phlegm, resolve dampness, activate blood circulation, and relieve conditions linked to internal heat — including coughs with heat, stomach discomfort, and joint aches from internal wind-dampness.
- Monk fruit (jin luo han guo): One of the most celebrated natural throat-soothers in Chinese food therapy. Rich in mogrosides — natural compounds responsible for its intense sweetness — it is said to clear heat from the lungs, moisten the throat, relieve coughs, and support the large intestine. The golden whole fruit version is preferred.
Ingredients (4 bowls)
| Ingredient | Amount | Notes |
|---|---|---|
| Wild watercress (tang ge cai) | 300 g (half jin) | Rinse and cut into sections |
| Whole monk fruit (jin luo han guo) | 1 fruit | Crack open before cooking |
Method
- Rinse the watercress thoroughly and cut into sections.
- Crack open the monk fruit (tap firmly on the counter or use a cleaver) to help the flavour release during cooking.
- Place both ingredients in a pot with 8 bowls (about 2 litres) of water.
- Bring to a boil, then reduce to a low simmer and cook for 2 hours until the liquid reduces to approximately 4 bowls.
- Drink the broth. The liquid keeps refrigerated for a day or two and can be gently reheated.
Bro Niu’s tips
This drink is naturally sweet and pleasantly light — it tastes like a proper herbal drink rather than medicine. It is particularly refreshing as a summer cooler. But do keep in mind that both watercress and monk fruit are cooling in nature: people with a cold, weak digestion should not drink large amounts. For the majority of healthy adults, though, this is a very safe and practical everyday wellness drink. If you can only find monk fruit in dried sliced form, use half a fruit’s worth of slices.
Community questions answered (selected)
-
Q (ching): I often wake up with a sore throat, headache, and sore eyes — they go away by morning. Can you suggest something simple? Bro Niu: Try simmering honeysuckle flowers, chrysanthemum, and mulberry leaf (3 qian each) with half a monk fruit in 4 bowls of water for 20 minutes. Drink one serving a day for 3 consecutive days. Make sure you are getting enough sleep — these symptoms often point to liver heat from insufficient rest.
-
Q (ching): Does “3 servings” mean 3 times in one day? Bro Niu: No — it means one serving per day for 3 consecutive days. Best to brew fresh each day, as the chrysanthemum and mulberry leaf should not sit overnight.
Published March 29, 2020 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 3 min read.
