Winter Melon, Kelp and Dried Shrimp Soup

Main Ingredients

• Winter melon 400g
• Dried kelp 15-20g (or rehydrated kelp 100g)
• Dried shrimp 10-15g
• Fresh ginger 3-5 slices
• Spring onion 1 stalk
• Cooking oil a little
• Salt to taste
• White pepper powder a pinchc

Steps

1. Soak dried kelp in cold water for 1-2 hours, changing the water once. Rinse thoroughly, then cut into strips or diamond shapes. Scrub the winter melon (keep the skin on), remove the seeds and pith, and cut into thick slices or chunks. Soak dried shrimp in warm water for 5 minutes to remove excess salt and impurities, then drain. Slice the ginger and chop the spring onion.

   

2. Heat a little oil in a pot, add ginger slices and dried shrimp, and sauté over low heat until fragrant (until the shrimp turn slightly golden). This step can make the soup whiter and more flavorful.

   

3. Add enough water (about 1.5-2L) to the pot, along with the ginger slices and kelp. Bring to a boil over high heat, then reduce to low heat and simmer for 10 minutes to release the kelp's flavor. Add the winter melon chunks and continue simmering for 8-10 minutes until the melon becomes soft and translucent. Finally, add the dried shrimp and simmer for another 2-3 minutes.

   

4. Add salt to taste just before turning off the heat (the dried shrimp already contain salt, so be careful not to over-salt). Sprinkle with white pepper powder and chopped spring onion, then serve hot.

   

TCM Notes

Clears heat, relieves summer heat, promotes diuresis & reduces edema (core benefit): Winter melon, cold in nature with a sweet and bland taste, clears heat, promotes diuresis, reduces swelling, and generates body fluids. It is rich in potassium and dietary fiber, helping the body expel excess fluid. Kelp is also cold in nature, promoting diuresis and helping to lower blood pressure. Together, they significantly enhance the dampness-relief effect. Calcium supplementation & bone health: Dried shrimp are rich in calcium, making them an ideal calcium supplement that promotes bone development in adolescents and helps prevent osteoporosis in the elderly. They also add natural saltiness and umami to the soup, reducing the need for added salt. Supports healthy blood pressure & lipid levels: Winter melon is low in sodium and high in potassium. Kelp is rich in unsaturated fatty acids and alginate, which help lower blood cholesterol. Together, they are very friendly to those with high blood pressure or high cholesterol. Promotes digestive health & relieves constipation: Both kelp and winter melon are rich in dietary fiber, promoting intestinal motility and preventing constipation. Iodine supplementation: Kelp is rich in iodine, which is essential for maintaining thyroid function. (It can be consumed in moderation by those with iodine-deficiency goiter.)

Suitable for：Those needing to relieve summer heat and thirst Those with edema, puffiness, or heavy dampness Children, adolescents, pregnant and lactating women, and the elderly needing calcium supplementation Those with high blood pressure or high cholesterol (watch salt intake) Those who are overweight, obese, or watching their weight (low-calorie, high-fiber) General population for daily digestion and detox

Not suitable for：Those with hyperthyroidism (Graves' disease) (Strictly avoid!): Kelp is extremely high in iodine and may worsen the condition. Those with spleen-stomach deficiency-cold or diarrhea (Use with caution or avoid!): Winter melon and kelp are cold in nature and may damage spleen-stomach yang, worsening diarrhea and abdominal pain. If consuming, use plenty of ginger to balance the cold nature and limit portion size. Those with acute gout flare-ups or hyperuricemia (Use with caution): Dried shrimp and some seafood are high in purines. Strictly avoid during acute gout attacks; during remission, strictly limit intake – it's best to drink only a small amount of broth and eat the winter melon and kelp, avoiding the dried shrimp. Those allergic to seafood (Avoid!): Dried shrimp are a seafood product – those with allergies should avoid them. Those with thyroid conditions requiring strict iodine control (Consult a doctor): In addition to hyperthyroidism, some thyroid conditions require iodine restriction – consume only under medical guidance. Those with yang deficiency or cold extremities (Use with caution): The soup is cooling and may worsen yang deficiency symptoms. Women during menstruation (Use with caution): Cold-natured ingredients may worsen menstrual cramps or cause irregular flow.