Lotus Seed and Chinese Yam Congee

Main Ingredients

• Japonica rice (or regular rice) 80g
• Chinese yam (iron yam preferred)(peeled net weight) 150g
• Dried lotus seeds (core-removed) 30g
• Goji berries 5g
• Rock sugar to taste
• Water 1.2-1.5L

Steps

1. Soak lotus seeds in warm water for 1-2 hours, check and remove any remaining green cores. Peel the yam (wear gloves), cut into chunks, and soak in water to prevent oxidation. Rinse the rice twice and soak for 30 minutes. Rinse the goji berries.

   

2. Bring water (approx. 1.4L) to a boil in a pot. Add the soaked rice and lotus seeds. Bring to a boil again, then reduce to low heat, cover, and simmer for 30-40 minutes until the rice grains bloom and the lotus seeds soften slightly.

   

3. Add the drained yam chunks and continue simmering over low heat for 20-25 minutes until the yam is soft and creamy and the porridge thickens.

   

4. Add goji berries and rock sugar (if using) 5 minutes before turning off the heat, stirring to dissolve the sugar.

   

5. Turn off the heat, cover, and let rest for 5 minutes to further thicken. Serve warm.

   

TCM Notes

Spleen-strengthening, stomach-nourishing & digestive support (core benefit): Yam is rich in diastase and polyphenol oxidase, promoting starch digestion. Stachyose in lotus seeds nourishes beneficial gut flora. Japonica rice gently supports the stomach. Together, they significantly improve poor appetite, indigestion, and post-meal bloating caused by spleen-stomach weakness. Heart-calming, mind-soothing & sleep-improving (core benefit): Lotus seeds act on the heart meridian – liensinine and aromatic glycosides have sedative effects on the central nervous system, relieving insomnia, restlessness, and frequent dreams. Yam tonifies qi and nourishes yin, indirectly supporting mental calmness. Kidney-consolidating & urine-reducing: Both yam and lotus seeds act on the kidney meridian, consolidating the lower jiao – helping relieve sore lower back, weak knees, and frequent nighttime urination caused by kidney deficiency. Rich in nutrients: Yam provides mucilage and essential amino acids; lotus seeds offer calcium, phosphorus, potassium, and B vitamins; rice provides complex carbohydrates and B vitamins. Together, they offer comprehensive, easily absorbed nutrition.

Suitable for：Those with weak spleen and stomach, poor appetite, or indigestion Those suffering from restlessness, insomnia, excessive dreaming, or mental unease Those with spleen-kidney deficiency, sore lower back, weak knees, or frequent nighttime urination Those recovering from illness or surgery needing gentle nourishment Growing children and adolescents (for appetite support) Elderly individuals and sub-healthy populations General population for daily wellness

Not suitable for：Those with severe constipation or dry hard stools (Use with caution!): Both lotus seeds and yam are astringent, reducing intestinal moisture and worsening constipation. Reduce lotus seeds or temporarily avoid. Those with food stagnation or abdominal bloating (Avoid!): Symptoms include severe post-meal bloating, belching with sour odor – starchy ingredients may worsen stagnation. Those with acute colds or fevers (Avoid!): Symptoms include fever, sore throat, or cough with yellow phlegm – tonics may trap pathogens and worsen illness. Those with damp-heat excess or yellow greasy tongue coating (Use with caution): This porridge is warming and may promote damp-heat. Diabetics (Control portion size): Yam and rice contain starch with a moderate glycemic index – reduce quantities and omit rock sugar. Those allergic to yam or lotus seeds (rare).