Immune Supporting Porridge

This immune-supporting porridge combines oats, walnuts, goji berries, and astragalus root — a traditional Chinese herb long used to support qi, resilience, and recovery. It’s one of my favourite autumn breakfasts when the mornings start to become cooler.

This recipe has been adapted from the wonderful cookbook Ancient Wisdom, Modern Kitchen.

Immune Supporting Porridge

Ingredients (1 serve)

• 15g Astragalus root (Huang Qi)
• 2 cups water
• 1/2 cup rolled oats
• A small handful of coarsely chopped walnuts
• 30g goji berries (Gou Qi Zi)
• A pinch of Celtic sea salt
• Honey or maple syrup to sweeten

Directions

Place the astragalus root and water in a small saucepan. Bring to a boil, then reduce the heat and simmer gently, covered with the lid slightly ajar, for about 20 minutes. You should end up with approximately 1 cup of astragalus ‘tea’.

Remove the astragalus root from the liquid with a slotted spoon.

Add the rolled oats, walnuts, goji berries, and salt to the liquid and simmer for another 10 minutes, stirring occasionally, until cooked to your desired consistency.

Serve warm with a small drizzle of honey or maple syrup if desired.

If you prefer, you can prepare the astragalus tea the night before and soak the oats, goji berries, and salt overnight in the liquid. In the morning, simply add the walnuts and gently cook the porridge.

Why Astragalus?

Astragalus root (Huang Qi), also known as astragali radix or milk-vetch root, is commonly used in Chinese medicine and can usually be found in oriental supermarkets or Chinese herbal stores. It looks a little like a tongue depressor and is traditionally used to strengthen qi and support the Lung and Spleen systems.

In Chinese medicine, the Lung system plays an important role in immunity and defensive qi, while the Spleen system is responsible for transforming food into usable energy. Supporting these systems during autumn can help strengthen resilience as we move into the colder months.

Because astragalus is considered a tonic herb, it is generally best used preventatively or during recovery, rather than during the acute phase of a cold or flu.

As a root, astragalus works beautifully in teas, soups, congee, and porridges. It pairs particularly well with chicken soup, shiitake mushroom soup, and other slow-cooked nourishing meals during the cooler seasons. (You can also try my Winter Warming Congee recipe here.)

Generally, astragalus is simmered in water until the liquid reduces by about one-third before adding the remaining ingredients. The root itself is usually removed after cooking, as it is quite fibrous and not particularly edible. Once you start experimenting with astragalus, you’ll find there are many beautiful recipes available online.

Food as Medicine Through the Seasons

Food is one of the simplest and most powerful ways to support health through the seasons.

In Chinese medicine, we don’t only think about what we eat, but also how food supports digestion, energy, immunity, emotional balance, and our ability to adapt to seasonal change.

In my seasonal self-care workshops, we explore how Chinese medicine uses food, lifestyle, breath, movement, and daily rhythms to support health and well-being throughout the year. These workshops combine practical self-care tools with the wisdom of the Five Elements to help you feel more balanced, nourished, and connected to the seasons.

If you’d like to deepen your understanding of seasonal living and learn practical ways to care for yourself through autumn and winter, you can explore my workshops and seasonal eBooks here:

• Seasonal Self-Care Workshops
• Seasonal Self-Care Ebooks