Poria & Lotus Seed Sweet Congee

Main Ingredients

• White Poria powder 25g
• Lotus seeds 30-50g
• Glutinous rice 100g
• Rock sugar to taste
• Goji berries 10g
• Red dates 5-8 pieces
• Water 1000-1200ml

Steps

1. Rinse 30-50g of lotus seeds and soak in water for 2-4 hours (or overnight) until expanded and softened. If using dried lotus seeds, remove the core (the lotus plumule is bitter and should be removed for sweet congee). Rinse 100g of glutinous rice. Soak for 30 minutes for a creamier texture.

   

2. Place the soaked lotus seeds and rinsed glutinous rice in a clay pot or regular pot. Add about 1000-1200ml of water. Bring to a boil over high heat, then reduce to low heat, cover with a small gap, and simmer for 40-50 minutes until the lotus seeds are tender and the rice has bloomed.

   

3. Mix 25g of white poria powder with a small amount of cold water to form a paste. Slowly pour into the pot while stirring to prevent clumping. Continue simmering over low heat for 10-15 minutes until the congee thickens.

   

4. Add rock sugar to taste and 10g of goji berries (optional). Stir until the sugar is fully dissolved.

   

5. Turn off the heat, transfer to bowls, and serve warm. Consume 1-2 times daily, about 1 bowl (200-300ml) per serving.

   

TCM Notes

White Poria (Fu Ling): Contains approximately 1.2g protein, 80g dietary fiber, and 82.6g carbohydrates per 100g. Rich in poria polysaccharides and poric acid. Known for promoting diuresis, draining dampness, strengthening the spleen, and calming the mind. Modern pharmacology shows anti-tumor, blood pressure and lipid-lowering, liver-protective, anti-aging, and immune-enhancing effects. Poria is gentle in action, benefiting the heart and spleen while promoting diuresis—tonifying without being harsh, draining without being aggressive. Lotus Seeds (Lianzi): Contain approximately 17.2g protein, 64.2g carbohydrates, and 3g dietary fiber per 100g of dried seeds. Rich in calcium, phosphorus, potassium, iron, and B vitamins. Known for strengthening the spleen, stopping diarrhea, benefiting the kidneys, astringing essence, and calming the mind. The raffinose and other compounds in lotus seeds help regulate immunity. The lotus plumule (core) contains liensinine, which calms the mind, but is bitter—removing the core is recommended for sweet congee. Glutinous Rice: Contains approximately 7.3g protein and 78.3g carbohydrates per 100g. Known for tonifying the middle, boosting qi, strengthening the spleen, and warming the stomach. Glutinous rice is warm in nature and warms the spleen and stomach. Combined with poria and lotus seeds, it tonifies without causing stagnation. Synergistic Effect: Poria strengthens the spleen, drains dampness, and calms the mind; lotus seeds strengthen the spleen, nourish the heart, and benefit the kidneys; glutinous rice tonifies the middle and warms the spleen. One drains, one tonifies, one nourishes—draining dampness without harming the body, strengthening the spleen without causing stagnation, and calming the mind. Total approx. 400-450 kcal (unsweetened), primarily carbohydrates—a low-fat, high-fiber congee that strengthens the spleen, nourishes the heart, and calms the mind.

Suitable for：Those with weak spleen and dampness, poor appetite, indigestion, and loose stools Those with restlessness, insomnia, excessive dreaming, palpitations, and poor memory Those with spleen-kidney deficiency, spermatorrhea, leukorrhea, and frequent urination Those with weak constitution or in post-illness recovery needing spleen-strengthening and heart-nourishing support Middle-aged and elderly for daily wellness General population for daily spleen-strengthening, dampness-draining, and mind-calming support

Not suitable for：Diabetes patients – glutinous rice has a high glycemic index, and rock sugar is high in sugar; control portion size or use a sugar substitute, and reduce staple food accordingly Those with constipation – lotus seeds have astringent properties and may worsen constipation Those with colds or fever – consuming tonics during acute illness may trap pathogens inside Those with Spleen-Stomach Cold with qi stagnation and bloating – glutinous rice is sticky and may worsen bloating Those with damp-heat accumulation or yellow greasy tongue coating – poria drains dampness but glutinous rice is warm and may promote dampness Those allergic to poria, lotus seeds, or glutinous rice Infants and young children – glutinous rice is sticky and difficult to digest; small amounts only Pregnant women – lotus seeds have astringent properties; consult a doctor before consuming