Congee & Porridge
Three-Seed Congee (San Zi Zhou)
traditionally associated with descending lung qi, dissolving phlegm, and relieving cough with congestion in children
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.
Who it suits / who should be cautious
- Children with persistent coughs with abundant phlegm, especially after a cold or flu
- Children whose digestive systems have been weakened by prolonged medication use
- Elderly people with phlegm-related cough, shortness of breath, chest tightness, and bloating after meals
- NOT suitable for dry coughs with no phlegm — this congee is specifically for phlegm-type coughs
- For very young infants (under 6 months), white mustard seed may be too stimulating — use only perilla seed and daikon seed; consult your paediatrician
- Note: Daikon seed (lai fu zi) traditionally counteracts the effects of ginseng supplements — do not combine
Why these ingredients (the food-therapy logic)
- Perilla seeds (su zi): The seeds of the same plant whose leaves are used in cooking; traditionally associated with descending lung qi, dissolving phlegm, and relieving cough and wheezing; warming in nature
- White mustard seeds (bai jie zi): Traditionally associated with warming the lungs, dissolving cold-type phlegm, and relieving chest tightness; slightly pungent and warming; may be omitted for very young children as it can be mildly stimulating
- Daikon radish seeds (lai fu zi): The seeds of white daikon; traditionally associated with dissolving food stagnation, descending qi, and dissolving phlegm; said to be particularly useful when phlegm coexists with digestive sluggishness or bloating
- White rice (bai mi): Provides the nourishing base of the congee; easy on the digestive system
Ingredients (2–3 bowls of congee)
| Ingredient | Amount | Notes |
|---|---|---|
| Perilla seeds (su zi) | ~11 g (3 qian) | Available at Chinese herb shops |
| White mustard seeds (bai jie zi) | ~11 g (3 qian) | Omit for infants under 6 months |
| Daikon radish seeds (lai fu zi) | ~11 g (3 qian) | Do not roast before use |
| White rice | ~75 g (2 liang) |
Method
- Gently crush all three seeds using a mortar or the flat of a knife — this helps release their compounds during cooking.
- Place the crushed seeds into a muslin or mesh tea bag to keep the congee clean and smooth.
- 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).
- Simmer until the rice has broken down into a soft congee, about 25–30 minutes, stirring occasionally.
- 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 5 bowls of water for 40 minutes. Serve the broth and eat the pork.
Bro Niu’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.
Community questions answered (selected)
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Q (Miffy): My six-year-old had a fever last week, recovered by Friday, then developed a phlegmy cough and some runny nose. The doctor diagnosed bronchitis. After taking Western medicine he still has a lot of phlegm and coughing. Can he take this? Bro Niu: Yes, the three-seed formula is suitable here. You can either cook it as this congee, or put the seeds in a tea bag and use it to cook a thin congee with pork — that is also very effective.
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Q (reader, for a 9-month-old baby): My daughter is 9 months old and has a nighttime cough with phlegm sounds. Can she take this congee? Bro Niu: Yes, but for a baby this young, please leave out the white mustard seed — it can be a little irritating for very small children. Just use perilla seeds and daikon seeds.
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Q (eva): Can this be used for a cold-type cough (pale, watery phlegm and runny nose)? Bro Niu: Yes — this formula is actually best suited for cold-type coughs with pale, watery phlegm.
Published February 22, 2013 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 4 min read.
