Congees
Black Sesame Congee
Black Sesame Congee is a time-honored traditional Chinese wellness porridge made with black sesame seeds and japonica rice (or regular rice) as the main ingredients. Black sesame, anciently known as "Huma," was first recorded in the Shennong Bencao Jing (The Divine Farmer's Materia Medica) as a top-grade herb, which states that it "nourishes the five viscera, boosts qi and strength, builds muscle, and replenishes the brain and marrow; with long-term use, it lightens the body and prevents aging". In Traditional Chinese Medicine, black corresponds to water in the five elements and to the Kidney among the five viscera. Black-colored foods are believed to enter the Kidney meridian and have kidney-tonifying and essence-replenishing effects. The Bencao Congxin (New Compilation of Materia Medica) also records black sesame's ability to "blacken the beard and hair". Black Sesame Congee is dark, glossy, aromatic, and velvety smooth on the palate, with a sweet and rich flavor. The warm moisture of japonica rice balances the rich oiliness of black sesame, creating a harmonious blend. This congee nourishes the liver and kidney, replenishes essence and blood, moistens the five viscera, darkens hair, and relieves constipation. It is especially suitable for those suffering from dizziness, premature greying, hair loss, sore lower back and weak knees, dry constipation, and dry skin caused by liver and kidney essence deficiency. Black Sesame Congee is not only an excellent breakfast choice but also an ideal therapeutic meal for winter nourishment, postpartum recovery, and brain health maintenance for mental workers.
Main Ingredients
- Black sesame seeds 30g
- Japonica rice (or regular rice) 100g
- Rock sugar or brown sugar To taste
- Honey (optional) To taste
- Water Approx. 1200-1500ml
Steps
Remove any impurities from the black sesame seeds. Place them in a fine-mesh strainer, rinse gently under running water, and drain thoroughly. Transfer the rinsed and drained sesame seeds to a dry, oil-free skillet or electric griddle. Toast over low heat, stirring constantly. Cook until the seeds begin to pop, release a rich nutty aroma, and darken slightly in color (about 3-5 minutes). Be careful not to burn them, as this will make them bitter. Remove from heat and let cool completely.Crush the cooled toasted sesame seeds with a rolling pin on a cutting board, or grind them in a food processor to a coarse powder (leave some texture for better mouthfeel). Grinding helps release more flavor and nutrients into the porridge.
Rinse the japonica rice and soak in cold water for 30 minutes. Drain and set aside.
Add approximately 1200-1500ml of water to a pot and bring to a boil over high heat. Add the soaked rice, return to a boil, then reduce to low heat and simmer.
When the rice has bloomed and the porridge begins to thicken (about 30-40 minutes), sprinkle in the ground black sesame powder. Stir continuously to prevent clumping or sticking to the bottom.
Continue simmering over low heat for another 10-15 minutes until the porridge is thick, the rice is fully softened, and the sesame and rice aromas have fully merged. Add rock sugar (or brown sugar) to taste and stir until completely dissolved. Note: If using honey, add it after turning off the heat once the porridge has cooled below 60°C (140°F) to preserve the active enzymes.
Turn off the heat, cover, and let the porridge rest for 5-10 minutes. The residual heat will further meld the flavors and create an even silkier texture.
TCM Notes
Traditional Chinese Medicine Perspective: Black sesame: Neutral in nature, sweet in taste, channels to the Liver, Kidney, and Large Intestine meridians. Nourishes the liver and kidney, replenishes essence and blood, moistens the intestines. Japonica rice: Sweet and neutral in nature, tonifies the middle burner and qi, strengthens the spleen and stomach, and harmonizes the five viscera. Modern Pharmacological Research: Lignans (sesamin, sesamol, etc.) in black sesame have antioxidant and anti-aging effects. Sesamin helps protect the liver, regulate blood pressure, and lower cholesterol. Vitamin E and anthocyanins scavenge free radicals, delay aging, and promote hair darkening. High calcium content supports bone health; iron benefits those with iron deficiency; dietary fiber promotes bowel motility and relieves constipation.
Suitable for：Those with liver and kidney essence deficiency (dizziness, tinnitus, sore lower back, premature greying, hair loss) Those with dry constipation and hard stools Postpartum women with insufficient breast milk or postpartum weakness Middle-aged and older adults (bone health support, anti-aging, prevention of vascular sclerosis) Mental workers and those who overuse their brain Vegetarians (excellent source of plant-based protein, calcium, and iron) Those with dry skin and dry hair, especially in autumn and winter Generally suitable for most people in moderation
Not suitable for：Those with chronic enteritis or loose stools/diarrhea: The high oil content of black sesame may worsen diarrhea Those with spleen deficiency and loose stools: Use with caution Those with phlegm-dampness or damp-heat constitution: Not recommended Those with hyperlipidemia: Black sesame is high in fat (46.1g/100g); intake should be controlled Diabetics: Control total intake; opt for savory version or use sugar substitutes Those with excessive internal heat (toothache, mouth sores, red eyes, etc.): Toasted black sesame is slightly warm in nature; avoid if heat is excessive Those with severe digestive issues: Grind sesame seeds into a fine powder before consuming Those allergic to sesame seeds
