Salt-Steamed Orange

Why people make this

Here is a curious fact that many people do not know: raw orange can actually make coughs worse by increasing respiratory secretions and stimulating more phlegm production. Yet a steamed orange does the opposite — it helps dissolve phlegm and soothes the throat. The transformation happens because heat activates the bioflavonoids in the orange peel, particularly a compound called hesperidin (cheng pi su), which has documented anti-inflammatory, expectorant, and cough-suppressant properties. Adding a pinch of salt enhances the anti-inflammatory and antibacterial effect. This remedy is particularly effective for heat-related coughs — the kind that follows eating fried or rich food, comes with yellow or thick phlegm, and produces a dry, irritated throat sensation.

Who it suits / who should be cautious

• Best for heat-type coughs: yellow phlegm, dry or sore throat, coughing aggravated after fried food, thirst and irritability accompanying the cough
• Not suitable for cold-type coughs: white, thin, watery phlegm; coughing that is worse at night; cough accompanied by feeling cold
• Suitable for children and adults
• Can be used for sore throat, oral dryness, or discomfort after heat exposure

Why these ingredients (the food-therapy logic)

• Steamed orange with peel: The orange peel contains hesperidin (orange peel bioflavonoid), traditionally known in Chinese medicine as chen pi su. Cooking releases and activates these compounds. The peel is considered in Chinese food therapy to support the stomach, dissolve phlegm, and calm coughs. The fruit provides natural fluids and vitamin C.
• Sea salt: A pinch of salt enhances the anti-inflammatory action, supports the body’s natural antibacterial response, and adds a slight savoury-sour contrast to the orange’s natural sweetness. Using salt to scrub the peel first also removes surface pesticide residues.

Ingredients (1 serving)

Ingredient	Amount	Notes
Fresh orange	1 medium	Use salt to scrub the skin thoroughly
Sea salt or table salt	small pinch	A little for steaming; more for scrubbing the skin

Method

1. Scrub the orange thoroughly with sea salt to remove surface residues (pesticides); rinse well and pat dry.
2. Cut off the top of the orange (about 1–1.5 cm from the top) to create a lid.
3. Place the orange in a bowl. Sprinkle a small pinch of salt over the exposed orange flesh.
4. Use chopsticks to poke a few holes into the flesh to help the salt penetrate.
5. Steam over high heat for 20 minutes.
6. Allow to cool until warm but comfortable to handle.
7. Use a spoon to press and squeeze the orange flesh, extracting all the juice — including the slightly bitter juice from the peel.
8. Eat the orange flesh and drink all the liquid, including the steamed peel juice. The slight bitterness is where much of the therapeutic effect lies.

Bro Niu’s tips

The instinct to avoid the slightly bitter peel juice is understandable, but resist it — that slightly bitter, slightly salty liquid from the steamed peel is the most effective part of the remedy. For heat coughs with sore throat, this is particularly soothing. The method is especially useful when you have over-indulged in sweet, fried, or rich food and notice that telltale tickle in the throat signalling incoming phlegm. However, if your cough is the cold type — white, thin, watery phlegm, feeling cold, mostly coughing at night — this remedy is not the right one. In that case, a warm ginger-based preparation would be more appropriate.

Community questions answered (selected)

• Q (B mom): My child (6 years old) and I both have coughs — especially at night. The phlegm is yellow and thick, and the child has had a recent fever that has now resolved. Bro Niu: Despite the night-time timing, yellow and thick phlegm indicates a heat cough. Try steaming a pear (xue li) cored and filled with 2 teaspoons of fritillary bulb powder (chuan bei mo) for 30 minutes. Serve the liquid and some pear flesh. Repeat for 3 servings. This is effective for children’s heat coughs with phlegm.

• Q (visitor): Can regular table salt be used instead of sea salt? Bro Niu: Yes, ordinary cooking salt works fine.

• Q (Claris, COVID recovery): I have a dry throat, cough, and sometimes yellow phlegm after recovering from COVID — is this recipe right for me? Bro Niu: At this stage, use dried golden monk fruit (jin luo han guo) and dried pear slices simmered in water — drink 2–3 times a day — to help clear phlegm and soothe the throat. Also try green radish, fresh pear, and a little fritillary bulb powder in a light pork soup. Avoid alligator meat, oranges, and kiwi for now as those generate more heat.

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Published May 18, 2017 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 4 min read.