How to make rice congee

Are you familiar with the delicious magic that is congee? It's a rice-based porridge commonly eaten in China for breakfast. The Chinese character is 粥, which is pronounced "zhou" in Mandarin and "jook" in Cantonese.

Starting the day with a steaming bowl congee is great for supporting the digestive system. From a Chinese medicine perspective, your Stomach and Spleen are at their energetic peak between 7-11 am. These are the organs that we believe are responsible for taking in the food you eat, and transforming it into the energy that powers every aspect of your being, also known as qi! In order support healthy digestion and energy production, we need to stoke the digestive fire through easy-to-digest, nourishing food first thing in the morning.

Digestion is the key to everything in Chinese medicine. Symptoms like bloating, gas, constipation or diarrhea, heartburn, irregular appetite, nausea, vomiting, and some types of abdominal pain can be explained by poor digestive function. Additionally, from a Chinese medicine perspective, weak digestion is linked to other symptoms like frequent colds and flus, allergies, fatigue, brain fog, mood irregularity, phlegm and mucus, body aches, breathing issues, irregular menstrual cycles, swelling and edema, skin problems, and more. By strengthening your digestion, Chinese medicine wisdom says you can support literally every aspect of your health and wellbeing.

Food is the most important medicine we have. Congee is warm, wet, and easy to digest, making it a perfect healing food. And since the rice is cooked in a large amount of water, it's also a sneaky way to rehydrate! We often suggest it to people who have weak or irregular digestion, poor appetite, struggle with dehydration, or are healing from acute or chronic illness. Eating congee can also help you "reset" after eating a few too many indulgent, heavy, or rich meals. And generally, we can think of congee as a protective, preventative food that builds health and supports wellbeing.

Congee can be made with a range of consistences from thick to thin. It’s best to use medium to long grain white rice, as short grain rice is too sticky and makes goopy porridge! Congee can be eaten plain, but more often includes a variety of savory add-ins. You can jazz it up in endless ways! Add things like ginger, mushrooms, animal proteins, or medicinal herbs in the cooking process, or garnish the cooked congee with a variety of tasty ingredients. The more stuff you add, the thinner you want your congee. If you’re working with an acupuncturist, talk to them about the types of add-ins that are most appropriate for your constitution and diagnosis!

Some of our favorite add-ins for serving include:

• sliced fresh ginger

• green onion

• kimchi, sauerkraut, or pickled vegetables

• cooked mushrooms

• vegetables like cooked onion or squash, julienned radish or carrot, cooked corn, or sautéed bean sprouts

• seaweed

• poached, soft boiled, or fried egg

• peanuts, sesame seeds, or other roasted nuts or seeds

• Japanese furikake or Korean rice sprinkles

• animal proteins like chicken, pork, ham, scallop, shrimp, or sausage

• soy sauce, tamari, or soy-free options like coconut aminos

• toasted sesame oil

• miso paste

• fresh herbs, like cilantro or parsley

The options are endless! While congee is the perfect breakfast food, it also makes a delicious meal anytime of day.

In service of sharing our love of congee with you, here are two recipes, the first using an Instant Pot, and the second made on the stove top. Enjoy!

Amy's Instant Pot (Chicken) Congee Recipe

Want the health and taste benefits of congee, but don't have the time to let a pot simmer alway all day? Bring in the mighty Instant Pot and this recipe from Amy for a quick and easy option. An Instant Pot is an electric pressure cooker. You could absolutely adjust this recipe for a stovetop pressure cooker or even electric slow cooker instead. As someone with a history of severe digestive disease, congee is Amy’s go-to morning meal to fortify her Spleen qi (digestive function in Chinese medicine). She makes a batch on Sunday evenings and then portions out her weekday breakfasts into mason jars. Here's the quick and simple recipe she always uses!

makes approximately 4 servings

Ingredients:

• 1/2 cup white rice (jasmine or other long grain)

• 4 cups water, or chicken or veggie stock (use homemade bone broth extra flavor and healing gelatin)

• 1/2 tsp salt

• 1 inch piece of ginger, peeled

• OPTIONAL: 2 boneless, skinless chicken breasts (frozen or thawed)

• OPTIONAL: 1-2 tablespoons olive, coconut, or grapeseed oil

Instructions:

1. Add all the ingredients into the Instant Pot.

2. Close lid and set to SEALING.

3. Press "Porridge" (if including chicken, increase time to 30 min).

4. After cooking is complete, let sit for 10 minutes and then quick release.

5. Shred chicken and stir to combine, remove ginger before serving.

6. Garnish with tamari, sesame oil, scallions, freshly sliced ginger, a soft boiled egg, or any other add-ins you like, and enjoy!!

No Instant Pot? No problem. Here’s a more traditional method of making congee on the stovetop!

Stovetop Congee Recipe

Recipe adapted from ”Congee and the Importance of Wet, Cooked Breakfasts” by Andrew Sterman

makes approximately 4-6 servings

Ingredients:

• 1 cup white rice (jasmine or other long grain)

• 8-10 cups of water, or chicken or veggie stock (use homemade bone broth extra flavor and healing gelatin)

• ½ teaspoon salt

• 1-2 tablespoons olive, grapeseed, or coconut oil

Instructions:

1. Boil 8-12 cups water in a separate pot.

2. Put 1 cup uncooked long-grain white rice in large, empty pot with salt. Add oil and gently sauté the grains over low heat.

3. Add just enough boiling water to float the grains, around 1 cup. Stir constantly as the grains absorb the water. When almost absorbed, add more boiling water, and keep stirring. After 3 or 4 more additions of water and constant stirring (about 10-15 minutes), the grains will have released starch into the water.

4. Then add a lot more water, reduce flame, and bring to a light simmer for about 45 minutes. Stir occasionally to prevent the rice from sticking to the bottom of the pot. Continue to add more hot water as needed to get the special congee consistency: milky water between discernible, very soft grains of rice.

5. When done, it’s time to serve!

Feel a cold coming on? Make congee!

If you’re at the start of a cold, garnish your congee with fresh thinly sliced ginger, fresh sliced green onion, a splash of tamari, soy sauce, or soy-free coconut aminos, and toasted sesame oil. This is energetically very similar to a classic herbal formula called Cong Chi Tang, used to treat early cold symptoms like chills, body aches, headaches, and fatigue! Make a batch to eat through the day, spending plenty of time resting under warm blankets and drinking warm tea.

Sources:

Erlewein R. Congee-Longevity Food for Life. The Journal of Chinese Medicine. 2010;(92):31.

Sterman A. Congee and the Importance of Wet, Cooked Breakfasts. Herbal Medicine Press, 2015. https://www.gfcherbs.com/Images/Congee%20and%20the%20Importance%20of%20Wet,%20Cooked%20Breakfasts.pdf.

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*The information provided on this site is intended for your general knowledge only and is not a substitute for professional medical advice or treatment for specific medical conditions. You should not use this information to diagnose or treat a health problem or disease without consulting with a qualified healthcare provider. Please consult your healthcare provider with any questions or concerns you may have regarding your condition.

How to do moxibustion at home for immune system support

In the midst of the current COVID-19 pandemic, everyone everywhere is looking for more ways to boost their immune system function. One of our favorite ways? Moxibustion! Chinese medicine practitioners the world over are using moxibustion to boost immune system function right now.

Moxibustion is the practice of using herbs to create a warming effect on the skin. One of the most common ways is burning the herb mugwort (aka ai ye 艾叶 or Artemesia argyi folium) over the surface of the skin to introduce a deeply warming, moving, supportive energy to the body. Moxibustion is used for lots of things, like pain, digestion, fertility and reproductive system issues, immune system support, allergies and sinus issues, fatigue, the list goes on. In East and Southeast Asian cultures, it’s very common that people use moxibustion at home for general health. The most common way that many patients would use moxa at home here in the U.S. is with a moxa pole. Moxa poles come in two forms - smoky or smokeless. The smoky pole produces more smoke, more aroma, and is easier to light. The smokeless moxa has undergone a charcoal process to produce a stick that produces less smoke, making it ideal for use at home - but it lights a little more slowly.

One of the best points for boosting immunity with moxibustion is Zusanli Stomach-36. From a Chinese medicine perspective, moxibustion on this point increases vitality, supports immune and digestive system function, tonifies qi and blood, and improves energy. Research has shown moxibustion on this point actually increases white blood cell count, which helps your body fight infection. Cool, huh?

In this video, Kim describes how moxibustion supports your health, shares important safety considerations so you don’t burn yourself or start a fire, and demonstrates how to do moxibustion at home! Moxa poles can be purchased through our clinic’s Emerson Wellevate account, as well as many online retailers and some food coops and herb shops. If you buy something through our link you won't pay a single cent more, but we'll get a small commission that helps keep the content flowing.

How to do moxibustion:

Before using moxa you will need to prepare the following:

1. A cigarette lighter or candle

2. A small ceramic or glass dish to place any ash in that may form on the moxa stick during treatment

3. A small towel to place under the area being treated in case any ash is dropped

4. A glass screw-top jar to with a layer of rice or salt in the bottom to extinguish the moxa when the treatment is finished

5. A small glass of water - just in case something starts on fire! Safety first.

6. We suggest opening a window, or turning on a fan, to help circulate air while doing moxibustion. Moxa can be smoky and aromatic. If you have asthma or another lung condition, please use caution when burning moxa, as it may irritate your lungs. 

How to use the moxa stick:

1. Simply light one end with a cigarette lighter or hold over a candle. With smokeless moxa it may take several minutes to light but when the stick is correctly lit, you will be able to hold the lit end two to three centimeters from the back of your hand and feel  a pleasant radiating warmth.

2. Hold the lit end of the stick over the area to be treated, maintaining a distance of at least two to three centimeters so that there is never any direct contact with the skin.

3. Move the moxa stick slowly, in small circles, over the area being treated, this will begin to feel pleasantly warm. To avoid burns, monitor the heat levels closely and ash the pole onto the heat resistant bowl/plate regularly. Use for 5-10 minutes on each side, alternating between left and right legs as the skin becomes warm.

4. Any ash that forms on the end of the stick can be gently brushed off by using the edge of the small dish, so that the moxa stick remains hot. If you suspect there is no longer any heat coming off the moxa stick, check by holding it two to three centimeters away from the back of your hand. Re-light if there is no radiating warmth.

5. Never touch the lighted end of a moxa stick even if it no longer appears to be glowing.

6. When treatment has finished place the moxa stick in a glass jar lined with dry rice to prevent the heat cracking the glass bottom. When the lid is screwed on firmly the moxa stick is deprived of oxygen and cannot continue to burn. If you do not have a large enough jar to fully cover the pole, take care in fully snuffing out the end of the pole in the rice/salt, or just by pressing it firmly against a heat-resistant surface. Alternatively, the lit tip of the pole can be run under water, and left to dry until the next use. The moxa stick can then be re-lit for repeated treatments.

How to find Stomach-36:

St-36 is located four finger widths below the knee, near the outer edge of the shin. St-36 is incredibly nourishing and energizing, and is one of the most commonly utilized acupoints. There is a story in TCM lore that regular stimulation of this acupoint allowed ancient Chinese soldiers to walk an extra three miles. Whether or not the story is true, this point is appropriate for anyone anytime to increase vitality, support immune and digestive system function, tonify qi and blood, and improve energy.

To locate this point:

• Stomach-36 is located on your shin, a few inches below your knee.

• Measure four of the patient’s finger widths down from the bottom edge of the knee cap.

• The point is at this level, one finger width out from the height of the shin bone. The point might feel slightly sensitive.

Are you a more of a visual learner? Check out this video by Amy on Instagram for more instructions on locating St-36!

Please note: Please use caution when doing moxibustion at home. It is possible to burn yourself using moxibustion. If you do get a burn, please keep the area clean, covered, and avoid breaking any blisters that may form. Seek medical care from your primary healthcare provider if you have concerns about any burns you may receive as a result of doing moxibustion. Moxibustion is a fire hazard; do not leave a burning moxa stick unmonitored, and make sure the stick is fully extinguished at the end of a treatment.

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*The information provided on this site is intended for your general knowledge only and is not a substitute for professional medical advice or treatment for specific medical conditions. You should not use this information to diagnose or treat a health problem or disease without consulting with a qualified healthcare provider. Please consult your healthcare provider with any questions or concerns you may have regarding your condition. Constellation Acupuncture & Healing Arts and Kim Christensen LAc are not liable for injuries or damages that may occur as a result of doing moxibustion yourself at home.

Three preventative treatments for spring allergies

A fresh layer of snow coated the ground recently, so you’ll never guess what I’m thinking about...spring-time allergies!

You know the old adage, an ounce of prevention is worth a pound of cure? Well that rings especially true for those of you who deal with seasonal allergies. Late winter (yes, February!) is the time to get in for your preventative treatments with your acupuncturist to ensure your sinuses are happy and healthy when greenery starts to bud in the spring.  

So, here are a few of our favorite ways to keep seasonal allergies at bay:

• Acupuncture- Receiving acupuncture 2-4 times a month gives our immune system the boost it needs to function optimally when it becomes challenged by spring-time pollen, mold, dust and other allergens. We like using the analogy of training for a 5K or marathon; you’ve gotta put in your time at the gym if you want your body to perform at its best at game time. Make sure that acupuncture is an essential part of your training regimen.  

• Cupping- Oh cupping, how we love thee! The body’s natural response to cupping is the release of the natural enzyme Heme oxygenase-1. HO-1 can affect a wide variety of your body’s functions, including a strong boost to the immune system. HO-1 acts as an antioxidant, removes iron from old cells, allows new cells to regenerate, and can act as an anti-inflammatory agent. Essentially the more HO-1 in your system, the stronger your immune system!

• Herbal medicine- We’d love to tell you the magic bullet combination of herbs that is going to prevent all your allergies from popping up, but we can’t. And that’s because that magic bullet formula is different for each of us! Chinese and Ayurvedic herbal medicine recognize that each of us display our own unique set of constitutional and acute patterns, so what may be great at preventing allergies will vary widely from person to person. This is what makes traditional medical systems so different from Western medicine, there is no one-size-fits-all solution. Chinese medicine practitioners take the time to discern your unique needs and choose the appropriate combination of herbs for YOU.

And there you have it!

Three things you can do, starting right now, that will make your spring-time exceedingly more enjoyable if you experience allergies.

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*The information provided on this site is intended for your general knowledge only and is not a substitute for professional medical advice or treatment for specific medical conditions. You should not use this information to diagnose or treat a health problem or disease without consulting with a qualified healthcare provider. Please consult your healthcare provider with any questions or concerns you may have regarding your condition.

The wintertime supplements one acupuncturist takes daily to ward off colds and flus

We get asked all the time what we do to stay healthy in the winter when almost every patient walking through our door has caught the latest bug going around. So today Amy is here to share with you the foods and supplements she uses on a regular basis to avoid getting sick.

You could basically call these my immune boosting “magic tricks.”

What I take on the daily:

There's very few supplements I take on a daily basis. I prefer to eat foods that naturally boost my immune system (lean protein, fruits and veggies, healthy fats) and avoid foods that I know act like kryptonite to my health (for me specifically, that's sugar).

Adding in superfoods daily like home-made bone broth (I like to sip it like tea), spirulina (I add it to my post-workout protein powder shake), and fermented foods (my faves are kombucha and sour pickles) help give my immune system the extra boost it needs during the winter months.

The only supplements that I take religiously in the winter are vitamin D, a probiotic, and a mushroom defense blend.

Living in Minnesota leaves me desperately craving sunshine and vitamin D during half the year, so I supplement with a higher dosage than the RDA (recommended daily allowance) and just get my levels checked yearly to make sure that I'm staying within a safe range.

Don't forget that the RDA amount of vitamins are enough to keep you surviving, not thriving. So, basically the RDA of vitamin D is enough to keep you from getting rickets, but not necessarily enough for have a sufficient vitamin D level in your blood. Make sure you check your levels with your doctor before you start on a higher vitamin D regiment.

As for a probiotic, I have a history of Crohn's disease so taking a probiotic is a non-negotiable for me. I know that years of steroid and immune-suppressing drugs took a toll on my microbiota and I'm doing all I can to build up my gut's defensive system again. After a not-so scientific study I accidentally performed on myself one time I was on antibiotics, I swore off all cheap probiotics stick to Therlac, Standard Process' Prosymbiotic, and Garden of Life's Raw Probiotic.

The thing about probiotics that most people don't realize, though, is that there are studies coming out by the dozens showing that probiotics are as helpful for your immune health as they are for your digestive health. Certain bacteria in the gut can even increase the number of certain types of white blood cells (T-cells for you health nerds).

The last thing I take daily though the winter is a mushroom defense blend. Now, I didn't start taking this because I had studied up on the most recent research or because mushrooms have a thousand year old history in Chinese herbal medicine. I basically was gifted a bottle one day and found that when I took them I felt freaking ah-mazing.

The first winter I took them daily was the first winter that I didn't even get so much as a sniffle through the entire cold and flu season. Now, I'm on my third winter taking them daily and I truly believe that they play a part as to why I haven't had a real knock-down-drag-out cold or flu in those three years.

Looking for these products in specific? You can find all of them, plus other reputable brands by making a patient account through our referral link on Wellevate. If you buy something through this link you won't pay a single cent more, but we'll get a small commission that helps keep the content flowing.

What I take to pull up my defensive shield:

Last winter, guy came down with the flu. Yep, the chills, fever, achey, painful flu. Now, I was about three days away from a week-long business trip and the last thing I wanted or needed was to get sick. So, I pulled out the real ammo. The things I keep tucked away for when there's a legitimate threat.

First up, was my homemade fire cider. (You can find a recipe for it in our DIY sinus care e-book!) I've found that if I take a shot of this a few times a day (up to every hour on the hour if I'm actually coming down with something), I can usually keep the virus at bay. This spicy blend packs a punch and is chock full of anti-microbial plants that kick the immune system into action.

Next, I started taking some Congaplex as a preventative measure. This is one of my favorite whole-foods based supplements for fighting off bugs, but it can also be taken in smaller dosages as a preventative.

If I start to feel a tickle in the back of my throat (my own body's illness tell, if you will), that's when I'll make a batch of homemade chicken soup and pull out my Chinese herbs.

I know that you probably want to know what Chinese herbs I take when I get sick, but guess what? I'm not going to tell you.

Chinese herbal medicine is incredibly individualized.

If you're going to take herbs, please talk to a board-certified herbalist first.

One formula might be spot on for your cold, but totally off the mark for another person's.Do not go to the health food store and buy a bottle of Chinese herbs because your friend took them once and they helped him/her/them. Go seek out a professional herbalist and get a prescription that's custom tailored to your needs. Or come see me - I'll help.

So, there you go! I hope this little voyeuristic dip into my medicine cabinet is just what you needed to get through the rest of the season a little more healthy.

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*The information provided on this site is intended for your general knowledge only and is not a substitute for professional medical advice or treatment for specific medical conditions. You should not use this information to diagnose or treat a health problem or disease without consulting with a qualified healthcare provider. Please consult your healthcare provider with any questions or concerns you may have regarding your condition.