Chicken soup for the soul? Eh. What about Chinese congee, or rice porridge, for zebras? To me, that sounds just right. In this blog post, consequently, I want share some thoughts about comfort food along with some encouragement for the zebra spirit.1
We all need encouragement, don’t you think?
Congee is encouragement in a bowl. Nowadays, it’s usually rice cooked with lots of liquid and at length until it becomes like a delicious porridge, but originally Chinese people used any grains available to them. Its history is extensive, with archeological records showing its roots going back thousands of years. Congee is a common breakfast item for Asian cultures, and it’s also something that one eats when one is sick. It’s warming, healing, and gentle on your digestive system. As such, congee holds a special place as staple for home self-care.
“Congee—the Chinese rice porridge—goes by many names. In Sichuan, we call it xi fan (稀饭), while in other parts of China, it may be known as zhou/jook (粥), or mi (糜). Consumed for millennia, congee is synonymous with nourishment and comfort in Chinese cuisine thanks to its easy digestibility. Historically, it has also been a food of survival, prized for its affordability during times of hardship and serving as a relief food during famines in ancient China. In her memoir, Taiwanese writer Yuchu Hung writes: “Congee is the first and last food,” recalling how it fed her as an infant and her mother in the final days of battling cancer.”
—Congee: A Deep-Rooted Love: Tips and tricks for making the congee of your dreams.
What is really nice about congee for those of us who are complicated (howdy, MCAS!) is that it’s easy to digest and it’s simple to adjust according to one’s flare status. Rice cooked to a creamy porridge can be as plain or as fancy as you like. You can cook the rice in bone broth if that is appealing to you. You can add some fiber, depending on what vegetables you enjoy and/or can eat. Ginger commonly added to the pot, but if you want another herb (or want to try Chinese herbs), that works too.
The very basic recipe for congee consists of one cup of rice to about eight cups of water, salt, and the herbs of your preference. Ginger slices, for instance, or garlic are good options. You can use chicken broth instead of water if you like. The rice should be a nice medium grained version like Calrose or Japonica. Boil the rice and then reduce heat to a simmer, stirring frequently, until it is a lovely porridge texture. (You can find a number of great options by doing an internet search with the keywords “congee recipe” for greater detail, and do take a look at endnote 2 here for three good, basic options.2)
Depending on your interests and whether or not you want to try it as would be in a Chinese kitchen, you might add da zao (jujube), lian zi (lotus seed), gou qi zi (goji berry), and/or huang qi (astagalus) to your pot. (Note: you don’t eat the huang qi but the first three are super-yum and all are usually available online, even on Amazon, if you don’t have a Chinese or Asian market near you).
If you’ve taken a supplement containing astragalus then you have already tried huang qi. Want to learn a bit more about this marvel? Take a look at “Astragalus for Ehlers Danlos Syndrome and MCAS (Or… What is Huang Qi?)” and see what you think.
Aside from the fact that congee is marvelous tasting, you may also experience the heartfelt benefits too. In this blog post, I’m going to share only three, but really? There are endless possibilities for happiness when it comes to this magical dish. However, in the interests of brevity and for people with EDS and the comorbids, I will stick to what I think are the top three reasons to love congee.
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Warmth
Keep in mind that the Spleen in Chinese medicine is the organ that transforms food into energy. When our Spleen is healthy and doing its job, we don’t experience organ prolapse, our vessels contain our blood properly so we don’t have surprise bruises, and our hands and feet remain at a decent temperature (among a long list of other good things). All issues for people with EDS, right? In addition, one of the common syndrome patterns associated with EDS is when the Liver overacts on the Spleen. In sum, a healthy Spleen is important for everyone, and I do mean everyone, but it’s that much more important when we live with EDS. A happy and warm Spleen is a healthy Spleen and nutrition choices play a big role in the wellbeing of this organ. In this context, congee is your friend for sure.
Congee is soothing and warming. For people who have Raynaud’s disease or dysautonomia that affects their temperature regulation, congee can be a marvelous resource. Imagine yourself with lovely fluffy socks on your feet, a cozy blanket across your lap, and a bowl of congee in front of you. Especially if you add an egg or some scallions and do not skip the ginger slices, this is a warming combination that can bring you ease and comfort.
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No kidding, congee is the best. I didn’t grow up eating Chinese food and I didn’t learn about congee until my second graduate program. But once I found this marvel, I was hooked. I think you will be, too, if you try it.
One of the things that I love so dearly about Chinese people, culture, and history as I understand it is that they are strong people, definitely survivors, and–when push comes to shove–they are practical folks. They are also endlessly creative. Congee is humble food, but all the variations of it show a fine artistry with what Chinese cooks have in their kitchens. And you can do experiment and try to do the same in yours–maybe you add sweet potato or mushrooms to your pot, or some greens.
What sounds good to you?
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This one’s for my masties
One of the major selling points of congee is that it’s easy to digest. Are you a mastie? I am, and during an incredibly bleak period of my life, rice was one of the five things that I could eat. That was such a hard time and I’m so grateful that I could at least eat rice. If you struggle with MCAS and you are able to eat rice, congee can be a delicious and comforting resource for you.
What about gastroparesis? Well. There’s a reason why the BRAT (bananas, rice, applesauce, and toast) diet is an option for people with gastroenteritis. Rice is gentle on the gut and it’s comforting too. What makes congee so special for masties is that we can eat the plain version of it or we can experiment and try herbs and other additions as we stabilize and our digestion gets stronger. The same thing goes for people with gastroparesis or any other common zebra digestive issue: this is a gentle food and you can keep it extremely simple or you can play around with it. Which leads me to my third encouraging point…
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You can get inspired
Home food across the world has its version of porridge, be it of rice or millet or any other grain. But congee is special to China, and to Asia, and when you try it, you might feel its spark of magic and get inspired. Eating congee might make you hearken back to what you loved as a kid.
Rice is a staple for a reason and different cultures do different things with it. If you are looking for other more porridge-like rice options, you could branch out and try risotto milanese, which is a lovely concoction of rice, saffron, and parmesan cheese. It’s not quite as porridge-like as congee, but it’s close. Or what about arroz con leche? Rice pudding is a familiar dessert in many cultures, including Southeast Asia and Mexico. My favorite is the Spanish version, with its orange flavor mixed with cinnamon, but whatever your preferences are, this delicious and soft rice dessert can bring joy to your heart.
I honestly think that I love congee as much as I do because it is somewhat similar–at least in texture, anyway–to risotto and arroz con leche, two of my favorite childhood dishes. But remember: you can make congee from cornmeal or millet or any grain, pretty much. If you had a well-cooked grain favorite as a kid, then maybe you will try making a congee recipe with it and have that a-ha! of recognition. Or maybe you will simply be fired up to try new and different things. Either way, you are inspired and your Spleen is happy. Win-win, don’t you think?
In conclusion
Congee is good for all people and Chinese cooks are rightfully proud of this wonderful, healing, homely food. People with EDS and the common comorbidities, especially, can benefit from adding it to their repertoire. If you want to go along with the precepts of Chinese medicine? Well, keep in mind that food and gut health are cornerstones of the practice. If you’ve never tried congee, maybe now’s the time. In so doing, you can practice meaningful self-care and–always a good thing–open your horizons to new and possibly deeply-healing new avenues.
What do you think? Are you ready to try it?
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Dr. Paula Bruno, Ph.D., L.Ac., is a licensed acupuncturist and herbalist, an AOBTA-CP traditional Chinese bodywork therapist, an author, and a health coach. She maintains an active and growing practice at Two Hearts Wellness, her Austin, TX office. Dr. Bruno is also available for distance appointments for wellness consultation or coaching.
In her first career, she was a Spanish professor.
Dr. Bruno’s specialties as a Chinese medicine practitioner include: • Musculoskeletal health (acute or chronic pain relief; Ehlers Danlos syndrome & hypermobility support) • Digestive support, gut health, and weight loss • Aesthetic treatment, including scar revision • Men’s health • General preventative care and wellness support for all persons.
She is the author of Chinese Medicine and the Management of Hypermobile Ehlers Danlos Syndrome: A Practitioner’s Guide.
When you are ready to discover what traditional medicine plus a vibrant and engaged approach to holistic health can do for you, either contact Dr. Bruno or book an appointment online.
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Two Hearts Wellness/Holistic Health & hEDS does not accept paid advertising on this website
Note: Material on this web site site is not intended to diagnose, prevent, treat, or cure any disease, illness, or ailment. A Chinese medicine practitioner in Texas identifies syndrome patterns but does not diagnose illness. Material on this web site does not purport to identify syndrome patterns.
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- An aside: not everybody knows the reason behind the association of EDS and zebras. It started with a colloquialism taught to medical students. “If you hear hoofbeats, think horses, not zebras” was supposed to teach them to not look for exotic or rare in their patients. And since EDS is supposed to be rare (it isn’t, not really) and complicated (exotic doesn’t really apply here), the zebra became our mascot. Some people love it and others do not. I love animals, so I’m team zebra but your mileage may vary. ↩︎
- There are a number of variations on congee. “Congee: A Deep-Rooted Love: Tips and tricks for making the congee of your dreams” is a good place to start, Another good one is “How to Make Chicken Congee (鸡粥).” For a quick version, see “20-Minute Congee (皮蛋瘦肉粥).” ↩︎
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