Three-Date Buckwheat Tea

Why people make this tea

Bro Niu has featured a “three-date tea” before, and it became a firm favourite with his readers — appreciated for its beautiful warming sweetness and its association with improving complexion and managing allergic sensitivities. This version adds golden buckwheat (jin qiao mai), also called tartary or bitter buckwheat, and the result is even more satisfying: the natural sweetness of the dates mingles with buckwheat’s nutty, toasty aroma, and the combination sits warmly in the stomach. Buckwheat is a remarkable grain — it contains the highest concentration of vitamins, minerals and trace elements of any grain commonly consumed, earning it the traditional title of “king of the five grains.” Modern research has increasingly focused on buckwheat’s rutin content and its associations with blood sugar balance, blood pressure, blood lipid levels, and anti-cancer properties. The three types of dates each contribute their own nuance: red dates warm and nourish blood; southern (black) dates are cooler and less drying; honey dates moderate and sweeten without excess heat. Together they are balanced, drinkable year-round, and — crucially — buckwheat is said to counteract the drying quality that dates can sometimes cause.

Who it suits / who should be cautious

• Suitable for most people, men and women, young and old
• Particularly relevant for: people with anaemia or pale complexion, allergy-prone individuals, those with mild high blood pressure or high blood lipids, children needing gentle developmental support
• Can be drunk year-round; especially pleasant in cooler weather
• Diabetics should not drink this tea — the three types of dates contain significant natural sugars
• Those who run very hot or have significant excess heat may prefer to moderate the red dates or substitute with the southern date variety only

Why these ingredients (the food-therapy logic)

• Red dates (hong zao): Warmly nourishing to blood and qi; one of the most commonly used food-therapy ingredients in Chinese cooking. Pitting and slicing them releases more of their flavour and reduces the heating quality of the stone.
• Southern dates (nan zao): Smaller and darker than red dates; considered cooler and gentler in nature, less likely to cause dryness or excess heat. A good option for people who find red dates too warming.
• Honey dates (mi zao): Large, semi-dried dates with a very sweet, mild flavour. Used primarily to moderate the overall formula, balance strong flavours, and add natural sweetness without aggravating the body’s heat.
• Tartary buckwheat / golden buckwheat (jin qiao mai): Also known as bitter buckwheat; roasted to produce the familiar buckwheat tea flavour. Rich in rutin (a bioflavonoid), chromium and other trace minerals. Traditionally associated with supporting healthy blood sugar, blood pressure and blood lipids. Also considered to counteract the drying quality of the dates — an elegant pairing.

Ingredients (3 cups)

Ingredient	Amount	Notes
Red dates	6 pieces	Pitted, sliced
Southern (black) dates	2 pieces	Soaked and rinsed
Honey dates	1 piece	Rinsed
Tartary buckwheat (jin qiao mai)	2 tablespoons	Rinse well; regular sweet buckwheat also works
Water	5 bowls (~1 litre)

Method

1. Pit and slice the red dates; rinse the southern dates and honey date.
2. Rinse the buckwheat.
3. Place all ingredients into a pot with 5 bowls of water.
4. Bring to a boil over high heat, then reduce to a medium-low simmer and cook for 30 minutes, until approximately 3 bowls of tea remain.
5. Serve warm. You can eat the dates along with the tea.
6. Alternatively, this can be made in a thermal flask: steep all ingredients in boiling water for 20–30 minutes.

Bro Niu’s tips

This tea is genuinely for everyone — including children, for whom the buckwheat is thought to support healthy brain development and growth. If you cannot find tartary (bitter) buckwheat, regular sweet buckwheat works too — its nutritional profile is also excellent. Honey dates can be substituted with dried figs (wu hua guo), which are similarly sweet and add a gentle bowel-moving quality. Diabetics must avoid this tea due to the natural sugar content of the dates; instead, try a lotus leaf, cassia seed and chrysanthemum tea. Black dates can substitute for southern dates outside of Hong Kong. Store any pre-mixed batches in an airtight jar, away from moisture.

Community questions answered (selected)

• Q (B): I live overseas and cannot find southern dates — can I use black dates instead? Bro Niu: Yes, black dates make a perfectly suitable substitute for southern dates.

• Q (projectlily2010): Can dried figs replace honey dates? What is the difference between the two? Bro Niu: Yes, dried figs can replace honey dates. Honey dates are mainly used to balance the flavour of other ingredients or reduce any drying or astringent quality; dried figs contain natural fruit sugars and actually have stronger health benefits — they support the spleen and promote gentle bowel movement.

• Q (jj): I could only find regular buckwheat at the herb shop (small, three-cornered, brown grains). Is it the same as golden buckwheat? Bro Niu: What you have found is sweet buckwheat (tian qiao mai) — also excellent, just a different variety. Golden/tartary buckwheat (bitter buckwheat) is considered slightly superior in therapeutic value, but regular sweet buckwheat is still very nutritious and works well in this tea.

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Published August 14, 2016 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 4 min read.