Congees
Poria Cocos, Chinese Yam and Rice Porridge
Poria cocos, Chinese yam and rice porridge is a classic traditional Chinese medicinal food formula centered on "strengthening the spleen, draining dampness, and gently replenishing both qi and yin." Poria cocos leaches out excess fluid, calms the heart and soothes the mind；Chinese yam tonifies deficiency, boosts qi and nourishes yin；rice harmonizes the stomach and fortifies the foundation of postnatal vitality. Together, they are neither warm nor dry, neither cold nor cool – earning the title of "the number one gentle tonic porridge" suitable for all seasons and ages. Compared to plain white rice congee, this bowl carries the subtle herbal aroma of Poria and the creamy, sticky texture of yam. It is especially welcome during rainy seasons, hot humid weather, or after prolonged sitting when internal dampness accumulates – helping your body feel lighter and more energized.
Main Ingredients
- Japonica rice (or regular rice) 80g
- Dried Poria cocos 15g
- Chinese yam (peeled net weight) 100g
- Goji berries 5g
- Water 1.2-1.4L
- Rock sugar or sea salt to taste a pinch
Steps
Rinse white rice and soak it for 30 minutes; crush poria cocos; peel Chinese yams, cut into chunks and soak in water.
Bring clear water to a boil, add rice and poria cocos, then simmer over low heat for 20 minutes.
Add yam chunks and continue simmering for another 20 minutes until the yams are tender and easy to pierce through.
Add goji berries, simmer covered for 5 minutes. Add a little rock sugar to taste if preferred, and serve warm.
TCM Notes
Spleen-strengthening & dampness-draining：Poria polysaccharides and pachymic acid have significant diuretic and anti-edema effects, promoting excess fluid metabolism and relieving heaviness and thick tongue coating caused by dampness；diastase and polyphenol oxidase in yam aid starch digestion – together they reinforce digestive capacity. Heart-calming & mind-soothing：Poria cocos acts on the heart, lung, spleen and kidney meridians；its active compounds have sedative effects on the central nervous system, relieving palpitations, insomnia and forgetfulness；amino acids in yam (such as aspartic acid and glutamic acid) nourish neural cells. Immunomodulation：Poria polysaccharides enhance macrophage phagocytosis and stimulate immunoglobulin production；mucilage and saponins in yam possess immuno-regulatory activities – long-term consumption boosts overall resistance. Blood sugar stabilization：Mucin in yam slows carbohydrate absorption, preventing post-meal blood sugar spikes；high dietary fiber (~80%) in Poria increases satiety and reduces total calorie intake. Gastric mucosal protection：Mucopolysaccharides in yam form a protective film inside the stomach, reducing irritation from harsh foods；the starchy "rice oil" (the glossy film on top of well-cooked congee) is rich in B vitamins, helping repair gastric epithelial cells.
Suitable for：Those with spleen deficiency and dampness excess (manifested as body heaviness, sticky stools, scalloped tongue edges, poor appetite) Office workers with sedentary lifestyles, lack of exercise, edema or puffiness Individuals with light sleep, frequent dreaming, restlessness or anxiety Patients with chronic gastritis, weak gastric motility or indigestion Diabetics needing blood sugar control (as a partial substitute for refined staples) Those in post-illness recovery and elderly people with declining digestive function
Not suitable for：Those with yin deficiency and fluid depletion (dry mouth, thirst, hot palms/feet) – Poria's diuretic effect may worsen fluid loss Individuals with habitual constipation or hard, dry stools – both Poria and yam have astringent/diuretic properties that reduce intestinal moisture Those with acute urinary tract infections presenting with painful urination and dark urine – warming tonic foods are contraindicated Those allergic to Poria cocos, yam or rice (extremely rare) Diabetics should monitor total carbohydrate intake – recommended serving size is ≤1 small bowl (~200g) per meal
