Soups
Cordyceps Flower and Fresh Chinese Yam Soup
traditionally used to support immune function, nourish the lungs and kidneys, and strengthen resistance to seasonal illness
Why people make this soup
With viral illnesses circulating and the immune systems of children and elderly particularly vulnerable, Bro Niu turns to Cordyceps flower (chong cao hua) as an accessible, affordable everyday tonic. While it does not carry the same potency as the wild Cordyceps sinensis caterpillar fungus — which can cost a small fortune — Cordyceps flower is cultivated from the same fungal family, is mild in nature (neither cooling nor warming), has a pleasant, slightly sweet fragrance, and works beautifully in both soups and stir-fries.
Modern research has explored Cordyceps flower for its cordycepic acid and cordycepin content, which are associated with supporting the activity of macrophages — key cells in the immune response. Combined with fresh Chinese yam (which supports the spleen, lung, and kidney simultaneously), fox nuts (a gentle digestive and tonic ingredient), and red dates, this soup is a reliable family staple for the flu season and beyond.
Who it suits / who should be cautious
- Suitable for the whole family, including children and elderly; a gentle, broadly nourishing soup
- Particularly helpful for children to support healthy growth and development; for the elderly to strengthen resistance to colds and flu
- Pregnant women at 5 months or beyond can drink this soup (confirmed by Bro Niu)
- Note: a small number of children may be sensitive to Cordyceps flower and develop a skin rash — start with a smaller amount (3 qian) in family soups and observe before increasing
- Children with G6PD deficiency can safely drink this soup
- Those with a mild runny nose (without fever) can drink it; but avoid during active fever
Why these ingredients (the food-therapy logic)
- Cordyceps flower (chong cao hua): Cultivated from Cordyceps militaris; contains cordycepic acid and cordycepin — traditionally used to nourish the lungs, support the kidneys, and protect the liver; its nature is mild, making it appropriate for regular family use
- Fresh Chinese yam (xian huai shan): Contains mucilaginous polysaccharides; fresh yam is traditionally thought to prevent arterial hardening (the mucilage is associated with supporting healthy circulation), while dried yam is stronger for spleen-stomach and kidney
- Fox nuts (qian shi): Gentle and mildly astringent; traditionally supports the kidneys and spleen, and helps consolidate essence — it also makes the soup smoother and more satisfying
- Red dates (hong zao): Warming and sweet; support blood production and complement the other tonic ingredients
- Lean pork (shou rou): Neutral and nourishing protein base; helps the soup achieve a rich, satisfying flavour without heaviness
Ingredients (4 bowls)
| Ingredient | Amount | Notes |
|---|---|---|
| Cordyceps flower | 5 qian (~18 g) | Soak and rinse; use 3 qian for first-time family use |
| Fresh Chinese yam | 1 liang (~37 g) | Peel (wear gloves — the skin can irritate), cut into sections |
| Fox nuts (qian shi) | 1 liang (~37 g) | Soak and rinse |
| Red dates | 5 pieces | Pit before use |
| Lean pork | ~450 g (~12 liang) | Slice and blanch in boiling water |
| Water | 8 bowls (~2 L) |
Method
- Soak and rinse the Cordyceps flower and fox nuts. Pit the red dates.
- Peel the fresh Chinese yam and cut into sections. (Wear gloves — the skin can cause mild itching on contact.)
- Slice the lean pork and blanch briefly in boiling water; drain and rinse.
- Combine all ingredients in a large pot with 8 bowls of water. Bring to a boil.
- Reduce heat and simmer for about 1.5 hours until the soup reduces to approximately 4 bowls.
- Serve warm. Drink the broth and eat all the ingredients for the full benefit.
Bro Niu’s tips
- This soup is delicious and mild — children who drink it regularly may benefit in terms of healthy growth and development, and elderly drinkers may find they catch fewer seasonal colds.
- If using dried Chinese yam instead of fresh, use 1 liang — dried yam is more concentrated for spleen-kidney support.
- If fox nuts cause constipation in children, add 3–4 fresh figs (wu hua guo) to balance the astringent effect and soften the stool.
Community questions answered (selected)
-
Q (Joey): Cordyceps flower boosts immunity — but I have an autoimmune condition where my immune system attacks itself. Is it safe for me to eat? Bro Niu: Cordyceps flower can modulate immunity and its nature is mild. At a small amount — around 3 qian — it should be fine even for those with autoimmune conditions.
-
Q (Angel chow): I have a slight runny nose and a bit of a cough. Can I drink this soup? Bro Niu: A mild cold is fine — go ahead. But if you have a fever, do not drink this soup.
-
Q (Lam Lam): Can I use dried Chinese yam instead of fresh? How much should I use? Bro Niu: Yes — use 1 liang of dried yam.
Published November 16, 2020 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 4 min read.
