Autumn Dryness Relief: 4 Nourishing Congee Recipes for Lung and Kidney Health

As the saying goes, 'Autumn brings beautiful scenery, but to prevent dryness, drink plenty of water.' With the arrival of autumn, the temperature difference between day and night becomes more pronounced, and the air grows increasingly dry. To combat autumn dryness (秋燥), dietary adjustments are key. Below are four specially selected congee (粥) recipes that nourish the body, moisten the lungs, and support overall wellness during this season.

Ingredients: Brown rice 150g, red beans 100g, walnuts适量, brown sugar 1 tablespoon.

Method: Rinse brown rice and red beans, drain, and bring to a boil with water. Reduce to low heat and simmer for 30 minutes. Add walnuts, bring to a boil, then simmer until walnuts are tender. Finally, add brown sugar and cook for another 5 minutes.

Benefits: Walnuts are rich in vitamin B and E, which help prevent cellular aging, enhance memory, and delay aging. They also contain linoleic acid and linolenic acid glycerides, which do not raise cholesterol and may reduce intestinal absorption of cholesterol, making them suitable for individuals with arteriosclerosis, hypertension, and coronary heart disease.

Ingredients: Black rice 100g, black soybeans 50g, Polygonum multiflorum (He Shou Wu) 10g.

Method: Rinse black rice and black soybeans separately and soak in water for 2 hours. Decoct Polygonum multiflorum in water over low heat to make a decoction. In a pot, combine black soybeans and water, bring to a boil, then simmer until soft. Add black rice and the Polygonum multiflorum decoction, and cook for another 30 minutes.

Benefits: Black soybeans tonify the liver and kidneys, strengthen bones and tendons, warm the stomach, brighten the eyes, invigorate blood, and promote urination. They are excellent for moistening the skin and darkening hair. Polygonum multiflorum nourishes nerves and blood cells, promotes cell renewal, and helps with premature graying, weak bones, and insomnia. It also lowers cholesterol and prevents arteriosclerosis, making it beneficial for those with weakness or anemia.

Ingredients: Glutinous rice 100g, jasmine tea bags 2, goji berries 1 tablespoon.

Method: Rinse glutinous rice and soak in water for 1 hour. Steep jasmine tea bags in hot water until fragrant, then remove. In a deep pot, combine glutinous rice and jasmine tea, bring to a boil, then simmer on low heat until thick. Add goji berries and serve.

Benefits: Glutinous rice is rich in protein, fats, carbohydrates, calcium, phosphorus, iron, and vitamins. It is a warming tonic that strengthens the middle burner and warms the spleen and stomach. Goji berries nourish the kidneys, liver, lungs, and brighten the eyes. They are a restorative for those with qi deficiency, fatigue, or depleted essence and blood, and are especially suitable for middle-aged and elderly individuals to nourish yin and support yang.

Ingredients: Japonica rice 100g, milk 500ml, red dates 15, honey 2 tablespoons, starch 1 tablespoon.

Method: Rinse red dates, remove pits, and cook until soft. Rinse japonica rice and soak for 30 minutes. Mix starch with water to form a paste. Pour milk into a clay pot and bring to a boil. Add red dates, starch paste, and japonica rice, stirring constantly. Cook until congee forms, then mix in honey.

Benefits: Red dates lower blood lipids and regulate blood pressure. They are effective in preventing anemia, lung deficiency cough, neurasthenia, insomnia, and hypertension. This congee is a nourishing tonic that strengthens the body and builds vitality.

These congee recipes are excellent for combating autumn dryness and supporting lung, kidney, and digestive health. Enjoy them as part of your seasonal wellness routine.

References

Huangdi Neijing (Yellow Emperor's Inner Classic) discusses the importance of adapting diet to the seasons, emphasizing moistening the lungs in autumn. Bencao Gangmu (Compendium of Materia Medica) by Li Shizhen details the properties of ingredients such as He Shou Wu (Polygonum multiflorum), red dates, and walnuts, confirming their benefits for nourishing yin, tonifying the kidneys, and moistening dryness. Shanghan Lun (Treatise on Cold Damage) also provides foundational principles for using warming and moistening foods during seasonal transitions.