Walnut, Apricot Kernel, Longan, Lily Bulb and Large Fish Head Soup

Why people make this soup

Brain fog — that frustrating state of mental fuzziness, poor concentration, forgetfulness, and mental fatigue — has become one of the most commonly reported long COVID symptoms. Children who have had COVID may seem slower to focus, more easily irritable, or less sharp than before. Adults often report anxiety, poor sleep, and emotional instability on top of the cognitive difficulty. Bro Niu recommends building a recovery routine that includes plenty of brain-supporting nutrients from food: walnuts, pistachios, hazelnuts, pine nuts, deep green leafy vegetables, salmon, omega-3 fish oil, bananas, and blueberries all deserve a place on the plate. This soup takes that idea into Cantonese broth form. The fish head is more than just flavour — Chinese food therapy holds to the idea that like nourishes like, and the brain-supporting qualities of a rich fish head broth have been valued in Cantonese cooking for generations. Longan and lily bulb are heart- and mind-calming ingredients; walnut and apricot kernels support lung and brain function.

Who it suits / who should be cautious

• Suitable for the whole family, including children and the elderly; particularly beneficial for those recovering from illness
• Especially recommended for children and adults experiencing brain fog, poor sleep, anxiety, or low concentration after COVID
• Can also be made with salmon head as an alternative; the nourishing effect is similarly good

Why these ingredients (the food-therapy logic)

• Walnut (he tao rou): In food therapy, walnuts are traditionally associated with supporting kidney and brain function, and improving cognitive strength; the walnut shape is no coincidence in the “like nourishes like” philosophy
• Apricot kernels (nan bei xing): Supports lung qi and eases breathing difficulties; a classic post-illness lung-nourishing pair
• Longan flesh (yuan rou): A warming, sweet ingredient associated with nourishing blood, calming the heart, and supporting restful sleep; beneficial for anxiety and palpitations
• Lily bulb (bai he): Traditionally used to calm anxiety, ease nervous restlessness, and moisten the lungs
• Red dates (hong zao): Supports blood nourishment and calms the mind; harmonises the other ingredients
• Large fish head: In Cantonese tradition, the brain-building association of fish head broth is deeply held; it provides protein, collagen, and rich flavour

Ingredients (3–4 bowls)

Ingredient	Amount	Notes
Walnut kernels	37 g (1 liang)	Rinse; choose skinless (qu pi) to avoid bitterness
Sweet and bitter apricot kernels	37 g (1 liang)	Rinse
Dried longan flesh	19 g (5 qian)	Rinse
Lily bulb	37 g (1 liang)	Soak and rinse
Red dates	5 pieces	Pitted
Fresh ginger	3 slices
Large fish head (bighead carp)	1 head	Cleaned; pan-fry briefly in a little oil until lightly golden
Water	7 bowls (~1.75 L)

Method

1. Soak and rinse the apricot kernels, lily bulb, and longan flesh. Rinse the walnut kernels and red dates; pit the dates.
2. Rinse and halve the fish head; pan-fry in a little oil until lightly golden on both sides (this removes the fishy smell and enriches the broth).
3. Combine all ingredients in a pot with 7 bowls of water.
4. Bring to a boil, then reduce heat and simmer for 1 hour until reduced to 3–4 bowls.
5. Serve; eat the soup, fish head, and soft solids together.

Bro Niu’s tips

Traditional Chinese medicine holds the principle of “like nourishes like” — using a large fish head in this soup is not just about flavour. It is deeply valued for the brain and nervous system. You can substitute a salmon head if preferred; the nourishing benefit is equally good. For walnut kernels, choose the skinless variety (qu pi he tao) to avoid the bitter taste that comes from the inner skin.

Community questions answered (selected)

• Q (Vivi): My 20-year-old son has been running and keeps injuring his foot — the injury isn’t healing well. He’s already seeing physiotherapy. Is there a soup to support him? Bro Niu: If his appetite is good, stew some fish maw with chicken soup (not too much at once, but 2 servings a week is fine). As a regular tonic, try sang ji sheng (mulberry mistletoe, 1 liang), black soybean (1 liang), nan zao or red dates (6 pieces), and brown sugar simmered into a sweet soup — suitable for the whole family once or twice a week. This is traditionally associated with supporting liver-kidney and strengthening tendons and bones.

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Published December 9, 2022 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 3 min read.