Millet, Black Glutinous Rice and Coix Seed Porridge (San Mi Zhou)

Why people make this porridge

In traditional Chinese medicine, the spleen and stomach are considered the root of all qi and blood — when they function poorly, phlegm and dampness accumulate, circulation slows, and the risk of health problems including cardiovascular issues rises. This simple three-grain porridge is Nourilo’s go-to preventive kitchen remedy: millet for the spleen, black glutinous rice for the kidneys and brain, and toasted coix seed to help the body manage moisture and reduce dampness.

Millet has been eaten in China for thousands of years. Its warm golden colour signals a concentration of carotenoids and B vitamins. It contains tryptophan, which the body uses to produce serotonin — relevant to both sleep and mood. Black glutinous rice, sometimes called “medicine rice” or “black pearl” in historical texts, is traditionally valued for its warm, nourishing quality and its ability to tonify the kidneys and support brain function. Toasting the coix seed before use is a small but important step — it transforms the grain from cooling to more spleen-friendly, making the porridge easier to digest.

Method

1. Dry-toast the coix seed in a clean wok over medium-low heat, stirring frequently, until fragrant and lightly golden. Set aside.
2. Rinse the millet and black glutinous rice. Soak for 15 to 20 minutes.
3. Combine all three grains with 2.4 L of water in a pot.
4. Bring to a boil, then reduce heat and simmer for 1 to 1.5 hours, stirring occasionally, until thick and creamy.
5. Serve plain, or with a small amount of red sugar, rock sugar, or as a savoury base with minced meat.

Nourilo’s Tips

• Toasting the coix seed before cooking is not optional if spleen support is the goal — the process converts its cold, damp-draining nature into something more harmonious and easier on digestion.
• This porridge works both sweet and savoury — add rock sugar or red sugar for a sweet version; stir in minced meat or a few red dates for a savoury meal.
• Suitable even during a mild cold — just hold back on sugar to avoid generating more phlegm.
• For those with high uric acid, add 38 g of red adzuki beans (chi xiao dou) — they help the body process uric acid without the high-purine concerns of most beans.
• If cooking in a rice cooker with millet, be aware that the small grains may overflow through the steam vent — keep an eye on it.