Congee
You may have heard us recommend warm, wet foods as part of your lifestyle plan. A major player in our warm, wet food category is congee.
If you’re not familiar with it, congee is basically a slow-cooked rice porridge that’s been a staple in Asian cultures for centuries. Think of it like the rice version of oatmeal—simple, nourishing, and endlessly customizable. It’s made by simmering rice in water or broth until it breaks down into a smooth, creamy texture. You can keep it plain or load it up with proteins, veggies, and nourishing ingredients to match your needs.
Congee can be eaten at any time of the day. We prefer starting the day with a savory bowl that supports me through to lunch time.
Why You Should Be Eating Congee Every Day
Andrew Sterman, a food therapy expert in traditional Chinese medicine (TCM) and our teacher, sees congee as more than just rice porridge—it’s a simple way to keep your body in balance. Here’s why congee should be in your daily lineup:
Super Easy to Digest – Because the rice is slow-cooked in extra water, it breaks down into a creamy texture that’s super gentle on the stomach. If you’ve ever felt bloated, sluggish, or like your digestion is off, congee is your friend.
Keeps You Hydrated – A lot of us don’t drink enough water, and processed foods dry us out even more. Congee helps replenish fluids while keeping you full, so you’re hydrating and eating at the same time. Win-win.
Gives You Steady Energy – Unlike sugary breakfasts or caffeine-fueled starts that lead to an afternoon crash, congee gives you slow-burning, stable energy. No rollercoaster blood sugar spikes—just smooth, lasting fuel for your day.
You’ll Never Get Bored – One of the best things about congee? You can switch it up every day. Go savory with chicken and ginger, add mushrooms for extra immunity, or go sweet with coconut milk and honey.
Perfect for When You’re Sick or Need a Reset – Ever notice how every culture has its own version of “sick food”? There’s a reason congee is that dish in many Asian countries. It’s warm, soothing, and packed with nutrients without being heavy.
Long-Term Health Benefits – In TCM, digestion is everything. When your digestion is strong, your immune system, energy levels, and even your mood stay balanced. Congee helps strengthen your stomach and spleen, which means better metabolism, fewer cravings, and a healthier gut.
Andrew Sterman’s Congee Recipe
Sterman’s version is simple, clean, and easy to build on.
Basic Ingredients:
½ cup organic white rice (or brown rice if you want more fiber)
4–6 cups water (adjust for the consistency you like)
Pinch of salt (optional)
Instructions:
Rinse the rice until the water runs clear.
Bring water to a boil, then add the rice.
Lower the heat and let it simmer uncovered for 45 minutes to 1 hour, stirring occasionally. It should get thick and creamy—add more water if needed.
Serve warm and top it with whatever flavors or healing ingredients you’re into.
How to Customize It
Sterman recommends adjusting congee to fit your body’s needs:
For digestion & warmth → Add fresh ginger, scallions, or cinnamon.
For deep hydration & nourishment → Cook with goji berries, red dates, or bone broth.
For immunity & energy → Mix in mushrooms like shiitake or reishi, or add leafy greens.
For recovery & gut healing → Use millet instead of rice and add a pinch of salt.
How to Make Congee a Daily Habit
The easiest way? Make a big batch and keep it in the fridge. Heat up a bowl when you need a quick meal, and switch up the toppings so it never gets boring. Whether you eat it for breakfast, a light dinner, or a mid-day comfort meal, congee is one of the easiest ways to nourish your body every single day.
Congee is more than just rice and water—it’s a simple, grounding way to replenish of yourself.
