Congees
Winter Melon, Poria Cocos and Oatmeal Porridge (Dampness-Relief & Weight-Loss Congee)
Winter melon, Poria cocos and oatmeal porridge is a light, refreshing wellness dish that seamlessly blends TCM dampness-draining wisdom with modern nutritional concepts of weight management. Winter melon, cool and bland, is the top vegetable for diuresis and edema reduction; Poria cocos, bland and neutral, strengthens the spleen and leaches out dampness; oats, rich in beta-glucan, promote bowel health, boost satiety, and keep calories in check. A sprinkle of ginger expertly balances the melon's coolness, delivering a bowl that is refreshing but not chilling, filling but not sluggish. Clear broth, translucent melon cubes, and chewy, smooth oats – subtly aromatic with the melon's freshness and Poria's earthy, herbal note. Perfect for spring-summer weight loss, humid dog days, or when feeling bloated – one bowl feels like a cool breeze passing through your body, leaving you clear and light.
Main Ingredients
- Rolled oats 80g
- Winter melon 200g
- Dried Poria cocos 15g
- Fresh ginger 3 slices
- Goji berries 5g
- Spring onion 1 stalk
- Sea salt to taste
- Sesame oil a few drops
- Water 1.2-1.4L
Steps
Scrub winter melon thoroughly (keeping the skin boosts the diuretic effect). Remove the core and cut into 1cm cubes. Slice or julienne the ginger. Soak Poria chunks in advance or prepare the powder.If using Poria chunks, place 15g in 300ml water, bring to a boil, then simmer for 15 minutes. Strain and reserve the liquid, discarding the solids. If using powder, skip this step.
Add water (approx. 1.2L; substitute with Poria liquid if used) and winter melon cubes with ginger shreds to the pot. Bring to a boil, then reduce to medium heat and cook for 8-10 minutes until winter melon becomes translucent and slightly tender at the edges.
Sprinkle oats evenly into the pot, reduce to low heat, cover and simmer for 12-15 minutes (shorter for instant oats – 3-5 minutes), stirring occasionally to prevent sticking or boiling over.
If using powder, mix 15g with a small amount of cold water to form a thin paste. Slowly drizzle this into the almost-done porridge while stirring vigorously to ensure smooth integration. Cook for 2 more minutes. If using the pre-decocted liquid, add it in step 3.
Add salt and goji berries just before turning off the heat. Transfer to a bowl, garnish with chopped spring onions and a drizzle of sesame oil (optional). Serve warm.
TCM Notes
Core effect – clearing heat, draining dampness, reducing edema：Winter melon is over 96% water, rich in potassium (~130mg/100g) and extremely low in sodium – a natural diuretic that promotes sodium excretion, reduces vascular wall pressure, and alleviates edema；Poria polysaccharides and triterpenoids regulate fluid metabolism and increase glomerular filtration rate – their synergistic diuretic action is highly effective. Lipid-lowering, blood sugar control & satiety：Beta-glucan in oats (4%-6%) is a soluble dietary fiber that forms a gel in the intestine, slowing gastric emptying and glucose absorption – significantly lowering post-meal blood sugar spikes；it also binds bile acids, promoting cholesterol excretion and reducing total cholesterol and LDL levels. Spleen-nourishing, calming & digestive support：Poria cocos acts on the heart, spleen, lung and kidney meridians – its active compounds regulate autonomic nerves, relieving abdominal distension and poor appetite caused by spleen deficiency with dampness；it also provides mild sedative effects, improving sleep quality. Low-calorie, high-fiber weight-loss ally：Winter melon has nearly zero fat (~12 kcal/100g), oats deliver complex carbs and quality fiber (~6-8g per serving), and Poria enhances satiety for 3-4 hours – effectively reducing total calorie intake, making it an ideal staple substitute during weight management. Electrolytes and trace minerals：Winter melon provides vitamins C and B；oats supply zinc, iron and magnesium；Poria contributes polysaccharides, lecithin and multiple amino acids – synergistically boosting immunity and antioxidant capacity.
Suitable for：Those in weight management or fat-loss phases (low-calorie, high-satiety, blood-sugar-friendly) People with edema-type obesity, puffy eyes in the morning, or swollen lower legs Individuals with damp-heat constitution, summer lethargy, or foggy-headedness Those with high cholesterol, hyperglycemia or type 2 diabetes tendencies (no sugar added) Office workers with sedentary lifestyles, lack of exercise and sluggish metabolism Those with poor bowel movements or slow intestinal transit (oat fiber helps; ensure adequate water intake) Mild hypertensive patients (diuretic and sodium-lowering effects aid blood pressure control)
Not suitable for：Severe spleen-stomach deficiency-cold (cold-damp constitution)：Intolerance to cold, abdominal pain relieved by warmth, loose stools, diarrhea triggered by cold foods – winter melon's cool nature worsens these symptoms. If consuming, triple the ginger amount (up to 10-15g) and add white pepper powder to warm the middle, and do not consume continuously for long periods. Hypotension patients (caution)：The pronounced diuretic effect may reduce blood volume, further lowering blood pressure and worsening dizziness and fatigue. Monitor blood pressure and try a small portion first. Chronic kidney disease patients (medical advice required)：This porridge contains relatively high potassium – patients with renal failure or severe dysfunction have difficulty excreting potassium, requiring strict restriction. Consult a nephrologist before consumption. Pregnant women (with caution)：Poria has potent pharmacological activity and winter melon has notable diuretic effects – avoid in the first trimester unless approved by a physician. Women during menstruation (especially those with scanty flow or dysmenorrhea)：Winter melon's cooling nature may aggravate uterine contractions and menstrual cramps – avoid during your period. Those allergic to oats (gluten-sensitive individuals should choose gluten-free certified oats) or Poria cocos (rare).
