Walnut, Longan & Black Rice Congee

Why people make this congee

A child’s height and development depend on many factors — genetics plays a big role, but balanced nutrition, regular sleep, and plenty of outdoor movement all matter too. This congee was designed as a wholesome, easy-to-eat dish that covers several nutritional bases at once: walnuts provide healthy fats and omega-3s; Chinese yam supports the spleen and digestion so nutrients are absorbed well; goji berries are rich in zeaxanthin and antioxidants; longan adds gentle sweetness and is traditionally associated with calming the mind; and black rice contributes anthocyanins and a satisfying, nutty flavor. For adults dealing with fatigue, pallor, poor sleep, or aching joints, this same bowl is just as beneficial.

Who it suits / who should be cautious

• Well suited to: growing children of school age and above, adults with fatigue, pale complexion, thinning hair, lower-back discomfort, or difficulty sleeping.
• Also helpful for: those with neurasthenia or nervous exhaustion.
• Caution: not suitable during active fever or an upper respiratory infection (cold or flu). Wait until fully recovered.
• Red dates are safe for children in normal amounts; the concern about early puberty relates to consuming large quantities of overly warming or hormone-laced foods — this congee in moderate amounts is fine.

Why these ingredients (the food-therapy logic)

• Walnut kernels (he tao rou): Traditionally associated with nourishing the brain and kidneys, and supporting bone and marrow development.
• Chinese yam (huai shan): Supports the spleen and stomach so the body can absorb nutrients effectively; gentle enough for daily use.
• Goji berries (gou qi zi): Nourish the liver and kidneys; traditionally associated with supporting eye health and immune function.
• Longan flesh (yuan rou): Calms the heart and mind; provides natural sweetness and is traditionally associated with nourishing the blood.
• Red dates (hong zao): Tonify qi and blood; improve the palatability of the congee.
• Black rice (hei mi): Richer in anthocyanin antioxidants than white rice; traditionally regarded as nourishing the kidneys.

Ingredients (4–5 bowls)

Ingredient	Amount	Notes
Walnut kernels	40 g
Dried Chinese yam (huai shan)	40 g
Goji berries	20 g
Dried longan flesh	20 g
Red dates	6–8 pieces
Black glutinous or black brown rice	120 g
Water	8 bowls (~2 L)

Method

1. Rinse all ingredients and soak briefly in cold water to soften.
2. Combine everything in a pot with 8 bowls of water.
3. Bring to a boil over high heat, then reduce to a low simmer.
4. Cook for about 1.5 hours, stirring occasionally, until the rice is very soft and the congee has thickened to roughly 4 to 5 bowls.
5. Serve warm. Eat the congee together with the solid ingredients — walnut, longan, dates, and yam are all intended to be eaten, not just the liquid.

Bro Niu’s tips

This congee smells lovely and tastes naturally sweet — you usually do not need to add sugar. It suits everyone from toddlers (who can eat solid food) to the elderly. For a 9-year-old child, one to two servings per week is a good rhythm. If a child is not gaining weight despite eating well, consider adding a small amount of dried chicken gizzard lining (ji nei jin) to aid absorption.

Community questions answered (selected)

• Q (Bobo): How often is this congee suitable for a 9-year-old girl per week? Bro Niu: Once or twice a week is just right for a 9-year-old.

• Q (Joyce): My 10-month-old baby eats a lot of congee with vegetables and meat, drinks milk too, but isn’t gaining weight. What could help? Bro Niu: The baby may not be absorbing nutrients well. Try a congee with 4 slices of Chinese yam soaked overnight plus 2 qian of dried chicken gizzard lining — 2 to 3 times a week. This helps strengthen digestion and improve absorption.

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Published January 10, 2016 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 3 min read.