How to Make Oatmeal Congee with Red Dates & Goji Berries

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As a doctor of Traditional Chinese Medicine, I love the benefits of oatmeal congee. In this article, I will teach you how to make oatmeal congee with red dates and goji berries and tell you about the amazing benefits! This recipe is ideal for those feeling worn out, weak, or deficient… this could be due to overwork, poor diet, pregnancy, postpartum, post-menses, or chronic illness.

What is Congee?

It is a traditional rice porridge dish made in Asian cultures. The simplest recipe combines one cup of white rice with six cups water or more, depending on how thick you like your congee, and cooked on low heat for 1-2 hours.  You can get creative with toppings whether you like your congee sweet or savory! Popular toppings include soy sauce, sesame oil, adzuki beans, rock sugar, black sesame seeds, meat, etc. Another famous congee is the 8 Treasures congee. Traditionally, the 8 treasures congee is made during the Laba festival which is on the 8th day of the 12th month of the lunar calendar. While the 8 Treasures congee recipe varies from family to family, basic ingredients may include glutinous rice, mung beans, taro, red beans, lotus seeds, walnuts, and raisins. Congee is commonly made for breakfast, a side dish, or dessert. It is also used as comfort food for ill patients due to its nourishing properties.

Benefits of Oats in Traditional Chinese Medicine

Gluten-free oats are a wonderful way to nourish the body. They restore the nervous and reproductive system, strengthen the Traditional Chinese Medicine (TCM) spleen, and increase energy levels (Qi). Oats have also been shown to lower cholesterol and strengthen cardiovascular health.

Other benefits of oats may include:

• Resolves diarrhea
• Restores libido
• Resolves indigestion
• Decreases swelling
• Decreases bloating
• Regulates blood sugar
• High in silicon, which restores connective tissues and bones

Benefits of Goji Berries and Jujubes in Oatmeal Congee

Goji berries and Chinese Red Dates (Jujubes) are sweet and support the TCM liver, lungs, spleen, stomach, and kidneys. They also nourish the blood, yin, and yang. 

Goji berries are high in Vitamin A, which supports eyesight. Additionally, goji berries help to support reproductive health, increase libido, and balance blood sugar. These fruits may even decrease irritability and anxiety.

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What is Oatmeal Congee?

As discussed, traditional white rice congee is a medicinal dish consisting of rice and water cooked for a few hours. The longer cooking process makes the dish easier to digest, unlocking important nutrients. 

Congee can be used for those with chronic illnesses or who are malnourished, but it is often used as a breakfast side dish due to its many health benefits and nourishing spleen qi in Chinese medicine. Different grains, like oats, are used with the same cooking technique to provide adequate nutrition.

I like to make this dish for a new mom who just gave birth! This congee recipe is a great way to nourish their body after labor and delivery. It makes a great, easy breakfast or snack! Check out this lactation cookie recipe, too!

Main Ingredients needed:

• Organic, gluten-free rolled oats or steel-cut oats. I like this brand.
• Organic goji berries
• Chinese Red Dates/ Jujubes
• Filtered Water
• Maple Syrup (optional for sweetness)

While this is a stovetop recipe, you could also make it in a slow cooker or an instant pot. Be sure to add enough water to your slow cooker to prevent it from drying out and burning. The instant pot is great because it cuts down on cooking time. 

Should you soak your oats?

Soaking grains of any kind is helpful to increase the digestibility of that grain. Soaking grains overnight or 6-8 hours before cooking breaks down the phytic acid, an anti-nutrient, that can cause common digestive issues such as stomach aches, bloating, gas, and irregular bowel movements. Add a dash of lemon juice or apple cider vinegar to the water to increase the breakdown of the phytic acid. For more information, check out this book.

How to soak grains: Place the desired amount of oats in a large bowl and cover in filtered water 2-3 inches above the grains (the grains will absorb and expand in the water; more water is better). Add lemon juice or apple cider vinegar to the water. Leave oats to soak for 6-8 hours or overnight. After soaking, drain the water by pouring oats into a fine mesh colander and rinse with filtered water. Now it’s time to cook. Follow the recipe below for details.  

I recommend soaking your gluten-free oats before making this recipe, especially if you have digestive issues. 

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Traditional Chinese Medicine Principles

Temperature: Warm

Flavor: Sweet, Slightly Bitter

Organs: Liver, Spleen, Stomach, Kidney, Lungs

Actions: Nourishes the blood, yin, and yang, supports reproductive health, restores libido, supports digestion, resolves diarrhea, increases energy

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How to make Oatmeal Congee

Using a pot with a heavy bottom, like a Dutch oven, pour 1 cup of oats and 6 cups of water in the bottom of the pot. You can use less water if you want a thicker consistency. Turn on the stove to high heat and bring to a boil. Then, reduce to a simmer and cook for 1-2 hours. You can add more water if the congee becomes too dry or thick. Once the congee is done, serve with your favorite toppings and enjoy!

I encourage you to experiment and try different types of congee! There are so many recipes that are nourishing and have many health benefits. 

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