Soups
Licorice, Wheat Berry, Poria Cocos, Lily Bulb and Red Date Soup
traditionally used to calm the mind, ease anxiety, and support restful sleep
Why people make this soup
Hong Kong life is busy and high-pressure, and the toll on mental and emotional wellbeing is real. Symptoms like difficulty falling asleep, muscle tension, headaches, irritability, poor memory, anxiety, and unexplained sadness are all too common. This soup is a food-therapy adaptation of Gan Mai Da Zao Tang — one of the oldest classical Chinese herbal formulas, recorded in the Han dynasty text Jingui Yaolue — updated for everyday home use by swapping the decoction format for a nourishing, drinkable soup. In Chinese medicine, this formula is associated with calming the heart, steadying the emotions, and easing what practitioners describe as “restless spirit.” Bro Niu particularly recommends it for menopausal women and new mothers who find themselves unexpectedly tearful or emotionally fragile.
Who it suits / who should be cautious
- Well-suited for those experiencing chronic stress, anxiety, disturbed sleep, emotional volatility, or unexplained sadness.
- Especially beneficial for menopausal women experiencing emotional sensitivity and palpitations, and for postpartum women experiencing mild mood fluctuations.
- Suitable for pregnant women (confirmed by Bro Niu in response to a reader question).
- Not suitable for those with a phlegm-damp constitution (someone who tends towards heaviness, sluggishness, excess mucus, and a thick tongue coating) — the sweet, moistening nature of the ingredients may aggravate this condition. For this constitution, simpler soups of daylily, tofu, and loofah are preferable.
- If poria cocos with pine root (fu shen) is unavailable, plain poria cocos (fu ling / cloud poria) is an acceptable substitute.
Why these ingredients (the food-therapy logic)
- Wheat berries (xiao mai mi): The grain form of wheat (not the flour), associated in classical Chinese medicine with nourishing the heart, calming the spirit, and easing nervous exhaustion. Note: these are available from grocery stores (杂货店), not pharmacies.
- Honey-processed licorice (zhi gan cao): The processed form of licorice root, considered to harmonise the whole formula, replenish the centre, and moderate emotional swings. The honey processing makes it gentler and more nourishing.
- Poria cocos with pine root (fu shen): The form of poria cocos that grows around pine tree roots — called “spirit-calming poria” — is considered more potent for calming the mind and supporting sleep than regular fu ling. Wild varieties sometimes have a pine root fragment in the centre, which is considered a mark of quality.
- Lily bulb (bai he): Traditionally associated with calming the heart and lungs, easing restlessness, and supporting sleep. Often used in heat-related emotional disturbance.
- Red dates (hong zao): Tonify qi, nourish blood, calm the spirit, and sweeten the soup naturally.
Ingredients (4 bowls)
| Ingredient | Amount | Notes |
|---|---|---|
| Wheat berries (xiao mai mi) | 75 g (2 liang) | Buy from grocery store; rinse and soak briefly |
| Honey-processed licorice (zhi gan cao) | 11 g (3 qian) | From Chinese herb shop |
| Poria cocos with pine root (fu shen) | 38 g (1 liang) | Or substitute fu ling (poria cocos) |
| Lily bulb (bai he) | 38 g (1 liang) | Rinse and soak briefly |
| Red dates (hong zao) | 8 pieces | Pit before cooking |
| Water | 8 bowls (~1.6 L) |
Method
- Rinse all ingredients. Pit the red dates. Soak the wheat berries and lily bulb for 10–15 minutes.
- Add all ingredients to a pot with 8 bowls of water.
- Bring to a boil over high heat, then reduce to a medium-low simmer.
- Cook for 1.5 hours until you have approximately 4 bowls of liquid.
- Serve and drink; carrot and lean pork can be added if a heartier soup is desired without reducing effectiveness.
Bro Niu’s tips
The photo in the original article shows wild fu shen with a small pine root fragment in the centre — this is the “zoned” or “heart-bearing” variety, which is considered particularly effective for calming the spirit. If you cannot find it, standard poria cocos (cloud poria / fu ling) from any Chinese herb shop is a fine substitute. The soup has a light, slightly sweet aroma and is gentle enough for regular use over one to two months. Those sensitive to gluten may substitute millet (xiao mi) for the wheat berries. Bro Niu also notes that adding a little ophiopogon root (mai dong) is fine for those who experience mouth dryness alongside poor sleep.
Community questions answered (selected)
-
Q (Rac, age 45): I have had panic disorder for eight to nine years and am still on medication. Life has become increasingly hard with palpitations, constant sweating, feeling hot inside, mouth ulcers, and fear. Is there a food therapy you would suggest? Bro Niu: Emotional disorders are very common in busy modern life. Beyond medical treatment, inner work matters too — accepting that life’s difficulties are part of the journey helps. For food therapy, try wheat berries (1 liang), honey-processed licorice (2 qian), poria cocos with pine root (1 liang), lily bulb (1 liang), and red or southern dates (6 pieces), simmered in 5 bowls of water to make 2 bowls. Take three times a week; this formula is neither warming nor cooling and is safe to use for one to two months. For dry mouth, try making a regular tea with a sixth of a dried monk fruit (luo han guo) and a tablespoon of ophiopogon root (mai dong).
-
Q (苏太): My daughter is 21 weeks pregnant and has been under enormous stress. Can she drink this? Bro Niu: This soup is suitable during pregnancy and can help nourish the heart and calm the spirit.
-
Q (Qchan): If I cannot find fu shen, can I substitute fu ling (regular poria cocos)? Bro Niu: Yes, fu ling is a fine substitute. Another simple option for nervous exhaustion is a tea of schisandra berries (wu wei zi, 3 qian) and honey-processed licorice slices (4–5 pieces) simmered in 4 bowls of water to make 2 bowls.
Published November 14, 2018 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 5 min read.
