Soups
Fresh Yam, Black Wood Ear, Apple and King Oyster Mushroom Soup
traditionally used to clear toxins, promote digestion, and support gentle postpartum body restoration without being too cold
Why people make this soup
Getting one’s pre-pregnancy figure back is something many new mothers think about — but the challenge during the postpartum period is finding ways to support the body without going so cold or restrictive that recovery suffers. Bro Niu developed this recipe while writing a postnatal food-therapy cookbook: he wanted a soup that was genuinely enjoyable (naturally sweet and light), that could help move along the digestive system and support gentle detoxification, and that would not be too cooling for a recovering mother. This plant-heavy soup is built around high-fibre ingredients that promote healthy gut motility — black wood ear fungus, fresh yam, corn, carrot, and king oyster mushroom — all of which are also low in fat and cholesterol. The apple adds a pleasant fruity note and contributes quercetin and fibre. Even mothers who are breastfeeding can drink it.
Who it suits / who should be cautious
- Postpartum mothers at any stage (suitable for all constitutions, not overly cooling)
- Breastfeeding mothers can drink this safely; if they have a lot of gas, add 3–4 slices of fresh ginger when cooking
- Anyone in the family looking for a light, low-cholesterol everyday soup
- Adding a piece of dried tangerine peel (chen pi) is fine and adds a pleasant fragrance
Why these ingredients (the food-therapy logic)
- Black wood ear fungus (hei mu er): Rich in dietary fibre and plant-based iron; traditionally associated with activating blood circulation, supporting the removal of postpartum lochia, and gently detoxifying; the thicker white-backed variety is considered particularly good
- Fresh Chinese yam (xian huai shan): A neutral, gentle tonic for spleen and stomach; supports healthy digestion and fluid metabolism; also nourishing to the skin
- Corn: In food-therapy, corn is associated with supporting the stomach and gently moving dampness; adds natural sweetness
- Carrot: Supports liver function and provides beta-carotene; pairs well with all other ingredients
- Apple: Mild and slightly sour-sweet; adds fibre and a fruity brightness to the broth
- King oyster mushroom (ji tui gu / Pleurotus eryngii): Low in cholesterol; has a meaty texture and umami flavour; rich in fibre that promotes intestinal motility
- Dried figs (wu hua guo): Naturally sweet; supports intestinal health and adds body to the broth
Ingredients (3 bowls)
| Ingredient | Amount | Notes |
|---|---|---|
| Black wood ear fungus | 1–2 pieces | Soak to rehydrate; remove hard stem; the white-backed variety is best |
| Fresh Chinese yam | ~150 g (4 liang) | Peel and cut into thick strips; handle with gloves as the sap can irritate skin |
| Fresh corn cob | 1 | Can use corn kernels instead; cut into chunks |
| Carrot | 1 medium | Peel and cut into thick strips |
| Apple (green or red) | 1 | Rinse and cut into chunks; no need to peel |
| King oyster mushroom | 2 pieces | Slice thickly |
| Dried figs | 4 pieces | Rinse |
| Water | 6 bowls (~1.4 L) | Reduce to 3 bowls |
Method
- Soak the dried black wood ear fungus in cold water until fully rehydrated; remove the hard stem and cut into smaller pieces if large.
- Peel the fresh Chinese yam and carrot; cut into thick strips.
- Wash and cut the apple into chunks (skin on).
- Slice the king oyster mushrooms thickly.
- Place all ingredients in a pot with 6 bowls of water.
- Bring to a boil, then reduce to a medium-low simmer for about 2 hours until the liquid reduces to approximately 3 bowls.
- Serve warm. Eat the solids along with the broth — particularly the black wood ear, which has the highest food-therapy value in this soup.
Bro Niu’s tips
King oyster mushrooms (ji tui gu) have a naturally low cholesterol content and a pleasantly meaty flavour — they stand in beautifully for meat in this soup and pair well with the other high-fibre ingredients to promote gut motility and toxin clearance. The figure-supporting effect of this soup comes from this combined fibre action, not from any single ingredient. The black wood ear is particularly important to eat (not just drink the broth); its dietary fibre has the most direct effect on clearing the intestines. For those who prefer a more savoury version without mushrooms due to allergies, a little lean pork can be added instead.
Community questions answered (selected)
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Q (suie): Can breastfeeding mothers drink this soup? I have a lot of gas — what helps? Bro Niu: This soup is fine for breastfeeding mothers. If you have a lot of gas, add 3–4 slices of fresh ginger when cooking.
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Q (Happysun): I had a normal delivery 7 months ago and have been getting colds every month since, plus my milk supply keeps dropping. What can help? Bro Niu: Try a soup with astragalus root (bei qi, 5 qian), tetrapanax pith (tong cao, 2 qian), adzuki beans (1 liang), figs (4 pieces), and red dates (6 pieces) simmered with lean pork shank for about 1.5 hours — 3 servings should help stimulate milk and strengthen your constitution. If your supply improves, take it 2 times per week going forward.
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Q (方妈妈): If I cannot use king oyster mushrooms because my daughter is allergic to fungi, what can I substitute? Bro Niu: Simply leave out the king oyster mushroom and add a little lean pork instead — the soup will be just as tasty and nourishing, and the black wood ear, yam, and apple will still do their work. Be sure your daughter eats some of the black wood ear, as it is particularly useful for clearing the intestines and supporting postpartum recovery.
Published March 16, 2012 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 4 min read.
