Congee (also called kanji or jook) is a traditional East Asian rice porridge that is excellent to support the digestive system and whole body health. Warm, soft, with a high liquid content, congee is the ideal type of food to nourish the Spleen and provide excellent gentle nutrition to the whole body.
It is also easy to prepare, cost-effective and highly versatile. Add your favorite proteins, vegetables, a poached egg, fruit, nuts, or whatever you desire turn any meal into a gut-strengthening, energy boosting success!
Ingredients:
1 cup of short grain white rice (sushi or Arborio rice works best)
6-7 cups of broth or water (I use 1/2 broth and 1/2 water in my recipe)
1 tablespoon avocado oil, toasted sesame oil or ghee
Optional: 1-2 inches of raw peeled ginger*
*may not be appropriate for folks with heat-type digestive issues such as acid reflux, GERD, ulcers etc, consult your acupuncturist or herbalist if you have concerns
Step 1
Rinse and drain the rice.
Step 2 (optional)
Heat the oil or ghee in a medium sized pot for a few minutes, then add the rinsed rice and stir to coat the rice. This will prevent sticking to the pot and improve flavor but is not strictly necessary if you prefer to omit oil or ghee.
Step 3
Put the rice in a pot with the chicken stock and bring to boil. I like to add a 1-inch chunk of peeled raw ginger to support digestion but this is not required. Give the rice a good stir, scraping the bottom of the pan to prevent sticking, then lower the heat and half-cover the pan. Simmer gently for 45-60 minutes, until the rice grains have burst open and you have a thick, creamy consistency. Keep an eye on the pot and stir every 15 minutes or so to make sure the rice doesn’t stick to the bottom. Toward the end of cooking, when the broth is integrated with the rice and is the consistency of oatmeal, season lightly with salt to taste. Remove the chunk of ginger before consuming.
Step 4
Add steamed veggies, proteins, fruit or anything else you like to your congee and enjoy!
Sample Savory toppings: black sesame seeds, drizzle of toasted sesame oil, scallions, fried or soft-boiled egg, kimchi, nori, stir fried veggies and proteins
Sample Sweet toppings: ground cinnamon, dried or fresh fruit of your choice, drizzle of honey, toasted nuts, Chinese red dates (Da Zao)
1 cup of rice makes about 4 cups of congee, so prepare to have leftovers that will keep for 2-4 days. Store in a closed airtight container in the refrigerator. We recommend adding a little bit of water when reheating as the texture will solidify when refrigerated.
In general, Chinese medicine advises to avoid eating too much or raw, cold and uncooked food, refined sugar and dairy products to eliminate dampness and support the Spleen system. The more whole, cooked foods you can consume, the better!
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