Congee & Porridge
Wheat Berry and Red Date Congee
traditionally associated with calming the heart and mind, easing night sweats, and supporting restful sleep
Why people make this congee
When a woman enters menopause, her body undergoes profound shifts that can leave her feeling unsettled in ways that are hard to name — heart palpitations, a sense of anxiety without a clear cause, broken sleep, night sweats, and a general feeling of being unmoored. In traditional Chinese medicine this cluster of symptoms is understood as an insufficiency of heart qi and heart blood. One of the most time-honoured remedies is a formula called Gan Mai Da Zao Tang — roasted licorice, wheat, and red dates — and this congee is its kitchen interpretation. By cooking wheat berries and rice together with red dates into a warm, mildly sweet porridge, Bro Niu creates something that is both genuinely comforting to eat and traditionally associated with steadying the mind and reducing night sweats. The flavour is gentle, wholesome, and easy to eat every day.
Who it suits / who should be cautious
- Women in perimenopause or menopause experiencing restlessness, palpitations, poor sleep, or night sweats.
- Adults and children with nervousness, anxiety, or insomnia linked to overwork or emotional stress.
- People with nervous weakness or loose stools due to spleen deficiency.
- Generally very mild and suitable for all ages, including children and the elderly.
- If red dates cause constipation or feel too heating, substitute black dates (hei zao) or south jujubes (nan zao), which are cooler and gentler.
- For those with significant night sweating, substitute floating wheat (fu xiao mai) for regular wheat berries — it has a stronger astringent action on perspiration.
Why these ingredients (the food-therapy logic)
- Wheat berries (mai mi / xiao mai): In traditional Chinese food therapy, wheat nourishes the heart and calms the mind. It is the central ingredient in the classical formula for emotional restlessness and agitation. Use small wheat (xiao mai), not barley; and use whole berries rather than floated, immature grain (fu xiao mai) unless the main concern is excessive sweating.
- White rice (bai mi): Grounds the formula, eases digestion, and helps the congee achieve a smooth, creamy texture.
- Red dates (hong zao): A beloved tonic in Chinese food therapy; traditionally used to supplement qi, nourish blood, and calm the spirit. They also add gentle sweetness without sugar.
Ingredients (2–3 bowls)
| Ingredient | Amount | Notes |
|---|---|---|
| Wheat berries (mai mi) | 75 g | Lightly crush or pound before cooking to release flavour and aid absorption |
| White rice | 75 g | Rinse well |
| Red dates | 6 pieces | Remove pits |
| Water | About 7–8 bowls (~1.3–1.4 L) | The congee cooks down considerably |
Method
- Lightly pound or crack the wheat berries using a mortar and pestle or by placing in a zip-lock bag and hitting with a rolling pin. This helps them cook evenly and release their flavour more fully.
- Rinse the white rice. Pit the red dates.
- Combine wheat berries, white rice, and red dates in a pot with approximately 7–8 bowls of water.
- Bring to a boil, then reduce to a low simmer. Cook uncovered (or partially covered), stirring occasionally, for about 1 hour until the congee reaches a smooth, porridge-like consistency.
- Serve warm in the morning and evening. A three-day course is a traditional starting point; it may be eaten regularly over weeks.
Bro Niu’s tips
Crushing the wheat berries beforehand makes a real difference — they cook more evenly and the congee becomes creamier and easier to digest. This porridge is about as mild as food gets; even young children and elderly people with sensitive stomachs can eat it comfortably. If heart fire feels more prominent (vivid dreams, mouth ulcers, difficulty falling asleep), consider adding 30–50 g lily bulb (bai he) and 3 g honey-fried licorice root (zhi gan cao) to the pot. If the night sweating is the main problem, switch to floating wheat (fu xiao mai) — the same weight — which has a specifically astringent action on perspiration.
For menopausal women also experiencing hair loss alongside these symptoms, Bro Niu suggests adding black beans (hei dou) and mulberry fruit (sang shen zi) to the recipe for a variation that addresses hair nourishment alongside heart calming.
Community questions answered (selected)
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Q (黄女士, 44 years old): I have been getting sudden hot flashes 4–5 times a day and I’m not sure if I’ve entered perimenopause — is this congee suitable for me? Bro Niu: You may indeed be entering perimenopause. I suggest this congee once or twice a week. You might also look for Zhi Bai Di Huang Wan (知柏地黄丸) from a reputable Chinese pharmacy — one bottle can help with hot flashes and night sweats. South jujubes (nan zao) can replace red dates for more yin-nourishing effect if you find red dates too warming.
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Q (心烦人, age 47): I’ve been having irregular periods and can’t fall asleep until after 3 am every night — what would help? Bro Niu: You are likely entering menopause. Try this formula: wheat berries 75 g, poria with pine root (fu shen) 19 g, lily bulb (bai he) 19 g, honey-fried licorice (zhi gan cao) 8 g, longan flesh (yuan rou) 19 g, red dates 6 pieces. Use 7 bowls of water, cook down to 4 bowls. This can be split over 2 days. Drink for a week and see if sleep improves.
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Q (Lai): Can I substitute floating wheat (fu xiao mai) for wheat berries in this recipe? I sweat a lot. Bro Niu: Floating wheat is the immature, undeveloped wheat grain — its main action is stopping night sweats. Regular wheat berries are better for calming the mind and nourishing the heart. Since your main concern is excessive sweating, floating wheat would be the better choice for you.
Published October 8, 2015 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 4 min read.
