Congee & Porridge
Four-Black Congee
Traditionally associated with supporting kidney and spleen function and nourishing qi and blood
Why people make this congee
In recent years more older adults have turned to gentle, everyday wellness — partly because medical care can be costly and the idea of “prevent before illness sets in” resonates. Bro Niu likes this Four-Black Congee as a comforting bowl for middle-aged and older folks: it is traditionally associated with supporting the kidneys and spleen, looking after cardiovascular health, and nourishing the body without being harsh.
Who it suits / who should be cautious
- Middle-aged and older adults wanting a gentle, nourishing everyday bowl.
- Eat only in moderation if you have weak digestion, kidney disease, or diabetes, to avoid over-burdening the body.
Why these ingredients (the food-therapy logic)
- Black rice (hei mi): Rich in vitamins and minerals; traditionally associated with supporting healthy blood lipids and cardiovascular wellbeing.
- Black sesame (hei zhi ma): A classic black food valued for antioxidant-rich content.
- Green-kernel black soybeans (qing ren hei dou): Rich in anthocyanins, a potent antioxidant.
- Southern jujube (nan zao): Traditionally regarded as a fine ingredient for nourishing kidney, qi and blood — nourishing without being drying, and calming to the spirit.
Ingredients (about 3–4 bowls)
| Ingredient | Amount | Notes |
|---|---|---|
| Black rice | 1 tael (~38 g) | Rinse |
| Black sesame | 5 mace (~19 g) | Rinse |
| Green-kernel black soybeans | 1 tael (~38 g) | Soak and rinse |
| Southern jujube (nan zao) | 5 pieces |
Method
- Soak and rinse each ingredient separately.
- Place everything in a rice cooker.
- Add water to about 5 times the volume of the ingredients.
- Press the “congee” setting and cook until done. Serve.
Bro Niu’s tips
This congee is very nourishing, but those with weak digestion, kidney disease, or diabetes should eat it only in moderation and not overdo it, to avoid burdening the body.
Community questions answered (selected)
- Q (Amy): I have fish maw (hua jiao) at home but never know how to prepare it — can you teach me? Bro Niu: It depends whether your fish maw is large or thin. For thin pieces, just soak in water 2–3 hours, bring water to a boil with ginger slices, drop in the softened maw and turn off the heat, cover for 1 hour, then portion and freeze. For thick, large pieces, soak in cold water overnight, then the next day boil water with a few ginger slices, add the softened maw and turn off the heat, cover for 2 hours; if a chopstick passes through, it is ready to cut, portion and freeze. The key is never to boil fish maw while rehydrating, or it loses its gelatin. Later you can double-boil it 2 hours with pork shin, chicken feet, mushroom, Chinese yam, and goji berries — but do not eat too much at once.
- Q (Man): I have had dry, rashy, swollen, peeling skin for 3 months; a Chinese doctor said it is blood-deficiency with damp and a weak stomach. Would fresh tu fu ling three-bean soup suit me? Bro Niu: Steroids work fast but thin the skin, so seeing a Chinese doctor is a reasonable path — but it takes patience. Fresh tu fu ling three-bean soup clears heat and is good for damp skin, but it is on the cooling side, so add a few red dates. Mung bean and Job’s-tears sweet soup also helps clear skin heat but is cooling too — add two pieces of dried tangerine peel. Alternate each soup every other day for a week. Also keep skin well moisturised with a good cream.
- Q (Linda): I have spinal tumour surgery next week (benign). Can dried tangerine peel water help clear anaesthetic? What soup helps me recover strength afterward? Bro Niu: Dried tangerine peel water does help clear anaesthetic — best cooked with a white radish for a diuretic, detoxifying effect. From the second day after surgery you may eat dried scallop and lean pork congee, ideally with a piece of tangerine peel. Herbal soups will not cause a tumour to recur, but in the early days avoid strongly qi-moving herbs like ginseng or dang shen, to avoid bleeding. Avoid pineapple, star fruit, and very cold fruits (dragon fruit, watermelon) and very sour fruits for now. For the first month after surgery, keep food and drink warm.
Published October 5, 2025 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 3 min read.
