Three-Seed Congee (San Zi Zhou)

Why people make this congee

Young children do not yet know how to cough up and spit out phlegm the way adults can. When they get a cold and develop a phlegmy cough, the mucus accumulates in the airways and the coughing just keeps going. Drinking plenty of plain water is genuinely helpful — it thins the mucus and makes it easier to move. Gentle back patting followed by drinking water can also help. When phlegm accumulates after illness (especially when children have taken a lot of Western medication that weakens the spleen and stomach), Chinese food therapy reaches for three seeds — perilla, white mustard, and daikon radish — traditionally regarded as a trio that work together to descend rebellious qi, dissolve phlegm, and relieve breathing. Cooking them into a rice congee makes it palatable and easy to digest for little ones. This combination has a long history in classical Chinese medicine under the name “San Zi Yang Qin Tang” (Three-Seed Nourishing Parents Decoction) and has been adapted here for children’s everyday use.

Method

1. Gently crush all three seeds using a mortar or the flat of a knife — this helps release their compounds during cooking.
2. Place the crushed seeds into a muslin or mesh tea bag to keep the congee clean and smooth.
3. Combine the herb bag with the white rice in a pot, cover with enough water to make a loose congee (about 4–5 bowls / 1 litre).
4. Simmer until the rice has broken down into a soft congee, about 25–30 minutes, stirring occasionally.
5. Remove the herb bag. Serve in small portions as desired.

Alternative (as a soup): For children who prefer soup over congee, place the seeds in a tea bag, add lean pork (100 g) and red dates (4 pieces), and simmer in 1.5 L of water for 40 minutes. Serve the broth and eat the pork.

Nourilo’s Tips

This congee is well suited for children with phlegmy coughs, and for elderly people with phlegm-related cough, wheezing, chest tightness, and post-meal bloating. It is not the right choice for dry coughs without phlegm. For very young babies, use only perilla and daikon seeds, and skip the white mustard. All three ingredients are available at Chinese herb shops and do not need to be roasted before use.