As the weather gets colder in winter, what warms the heart is not just the cozy bed, but also a bowl of hot porridge or soup cooked by family. Over the past month, many fans have asked, “What to eat in winter?” “How to nourish during winter?”
Thoughtful as always, I have carefully collected and selected 30 winter recipes today, including drinks, porridge, and soups, along with specific methods and suitable groups, ensuring there is definitely one that suits you, helping you to have a warm and delicious winter.
Here, I would like to remind you: nourishment varies from person to person, and do not blindly “cook everything together”; if unsure, seek guidance from a TCM practitioner.
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① Drinks (6 types)
② Porridge (6 types)
③ Soups (18 types)
Drinks
1. Peach, Lotus Seed, Red Date, and Egg Sweet Soup
[Ingredients] 4 pieces of walnut meat, 30g of red lotus seeds, 6-8 pieces of red dates, 2 eggs, appropriate amount of brown sugar.
[Preparation] Soak the lotus seeds in water for 2-3 hours, wash the eggs with their shells, and boil them in clean water. After boiling for 15 minutes, take out the eggs, shell them, and return them to the pot, adding brown sugar, and simmer for another 20 minutes. Consume in two portions, morning and evening. Those with high blood sugar can use salt to season.
[Effects] Nourishes the kidneys and fills essence, tonifies qi and benefits the lungs, strengthens the spleen and stops diarrhea, nourishes blood and calms the mind, benefits intelligence and strengthens the brain, moistens dryness and relieves constipation. Especially suitable for those with kidney deficiency, spleen deficiency, blood deficiency with pale complexion, palpitations, insomnia, and kidney deficiency with cough and asthma.
2. “Three Black” Egg Sweet Soup
[Ingredients] 15g of Angelica sinensis (Dang Gui), 50g of chestnuts (peeled and chopped), 30g of black beans, 50g of black rice, 50g of roasted black sesame, 2 eggs, appropriate amount of brown sugar.
[Preparation] Soak the black beans, black rice, and black sesame for 2-3 hours, wash the eggs with their shells, and boil them in clean water. After boiling for 15 minutes, take out the eggs, shell them, and return them to the pot, adding brown sugar, and simmer for 20 minutes. Consume in two portions, morning and evening. Those with high blood sugar can use salt to season.
[Effects] Strengthens the spleen and nourishes the kidneys, nourishes yin and blood, benefits essence and darkens hair, warms the liver and brightens the eyes, nourishes the skin and moistens the body. Especially suitable for those with spleen and kidney deficiency, qi and blood deficiency, lower back pain, early greying of hair, pale complexion, frequent urination, constipation, and women with menstrual irregularities.
3. Walnut, Almond, and Peanut Three Nut Soup
[Ingredients] 4 pieces of walnut meat, 30g of southern almonds, 100g of peanuts, appropriate amount of brown sugar.
[Preparation] First, crush the walnut meat, almonds, and peanuts, boil them in clean water, and then add brown sugar to dissolve into a soup.
[Effects] Benefits the brain and intelligence, strengthens the spleen and benefits the stomach, nourishes yin and liver, nourishes blood and calms the mind, moistens the lungs and stops cough. Especially suitable for those with spleen and stomach deficiency, memory decline, liver blood deficiency, lung heat cough and asthma, cardiovascular diseases, and women with menstrual irregularities. Those with high blood sugar should consume less.
4. Red Date, Lily, Goji Berry, and Longan Soup
[Ingredients] 8 pieces of red dates, 50g of lily, 20g of goji berries, 20g of longan meat, appropriate amount of brown sugar.
[Preparation] First, chop the red dates, lily, and longan meat, and boil them together with goji berries, then add brown sugar to dissolve into a soup.
[Effects] Tonifies the middle and benefits qi, nourishes blood and calms the mind, nourishes the liver and kidneys, benefits essence and brightens the eyes, nourishes yin and moistens the lungs. Especially suitable for those with liver and kidney yin deficiency, qi deficiency with low blood, lower back and knee soreness, blurred vision, lung deficiency with dryness and heat, and palpitations and insomnia caused by qi and blood deficiency. Those with high blood sugar should consume less.
5. Chuanxiong, Bai Zhi, and Scallion White Drink
[Ingredients] 10g of Chuanxiong, 10g of Bai Zhi, 3 segments of scallion white, 2 red dates.
[Preparation] Wash the above ingredients, break the red dates, and put them in a pot with an appropriate amount of water. Boil on high heat, then reduce to low heat and simmer for 15 minutes.
[Effects] Releases the exterior and dispels wind, alleviates pain. Suitable for those with exterior wind-cold, dizziness, and headaches.
6. Goji Berry and Rose Tea
[Ingredients] 10 goji berries, 3-5 rose flowers.
[Preparation] Place the rose flowers and goji berries in a tea pot, pour in boiling water, cover, and steep for 10 minutes.
[Effects] Nourishes blood and invigorates circulation, nourishes kidneys and regulates liver, relieves depression and calms the mind. Suitable for those with yin and blood deficiency, and liver qi stagnation.
Porridge
7. Leek and Fresh Shrimp Porridge
[Ingredients] 100g of chopped leeks, 100g of fresh shrimp meat, 10g of minced ginger, 150g of rice.
[Preparation] First, cook the rice into porridge, then add leeks, fresh shrimp, and minced ginger, cooking until the leeks and shrimp are fully cooked, seasoning with salt to taste.
[Effects] Nourishes the kidneys and strengthens yang, warms the meridians and dispels cold, benefits the stomach and aids digestion, strengthens the body and resists aging. Especially suitable for those with kidney deficiency, lower back and knee pain, cold intolerance, fatigue, weak qi, constipation, and women with menstrual pain. However, due to leeks having a lactation-inhibiting effect, breastfeeding women should avoid this dish.
8. Walnut, Chestnut, and Sweet Apricot Porridge
[Ingredients] 4 pieces of walnut meat, 100g of chestnuts, 15g of southern apricots, 150g of rice.
[Preparation] Cook all ingredients together into porridge, seasoning with salt to taste.
[Effects] Nourishes the kidneys and fills essence, strengthens the spleen and benefits the stomach, moistens the lungs and aids respiration, stops cough and relieves asthma, moistens the intestines and relieves constipation. Especially suitable for those with kidney deficiency, essence depletion, spleen and stomach weakness, lower back and knee soreness, cough and asthma due to lung and kidney deficiency, frequent urination, and constipation.
9. Yam, Euryale Seed, and Peanut Porridge
[Ingredients] 100g of fresh yam (peeled and chopped), 30g of euryale seeds, 100g of peanuts, 150g of glutinous rice.
[Preparation] Cook all ingredients together into porridge, seasoning with salt to taste.
[Effects] Nourishes the kidneys and solidifies essence, benefits intelligence and brain function, strengthens the spleen and benefits the stomach, benefits the lungs and stimulates appetite, dispels dampness and stops diarrhea. Especially suitable for those with kidney deficiency, essence depletion, memory decline, weak stomach, spleen deficiency with diarrhea, cardiovascular diseases, and women with leukorrhea.
10. Pine Nut, Black Bean, Sesame, and Black Rice Porridge
[Ingredients] 50g of pine nuts, 50g of black beans (soaked for 3 hours), 50g of roasted black sesame, 150g of black rice.
[Preparation] Cook all ingredients together into porridge, seasoning with salt to taste.
[Effects] Nourishes the liver and kidneys, moistens yin and relieves lung dryness, darkens hair and brightens eyes, nourishes blood and moistens the intestines, beautifies the skin. Especially suitable for those with liver and kidney yin deficiency, lower back and knee pain, blood deficiency with pale complexion, early greying of hair, blurred vision, constipation, developmental delays in children, and elderly weakness.
11. Cordyceps and Lamb Porridge
[Ingredients] 30g of Cordyceps, 150-200g of lamb, appropriate amount of rice, a little salt.
[Preparation] Wash the lamb and slice it, boil it in water until cooked, then add rice and Cordyceps to cook into porridge, seasoning with salt.
[Effects] Warms the interior and strengthens yang. Nourishes the kidneys and benefits essence. Suitable for those with cold pain in the lower back and knees, and grey complexion due to kidney deficiency.
12. Ligustrum and Yam Porridge
[Ingredients] 30g of ligustrum, 30g of yam, 100g of japonica rice, appropriate amount of rock sugar.
[Preparation] Place the washed ligustrum in a clay pot, add appropriate amount of water, and simmer on low heat to extract the juice, then strain and keep the juice. Add the washed japonica rice, yam, rock sugar, and appropriate amount of water, and simmer on low heat to make porridge.
[Effects] Benefits qi and nourishes yin, regulates liver and kidneys, has the effect of strengthening the spleen, benefiting the kidneys, and nourishing the liver.
Soups
13. Mushroom, Dried Clam, and Dried Oyster Soup
[Ingredients] 50g of dried mushrooms (soaked and chopped), 100g of dried clams, 3 slices of ginger, 100g of dried oysters.
[Preparation] Boil the soup, seasoning with salt, and serve with meals.
[Effects] Nourishes the liver and kidneys, replenishes blood and essence, calms the heart and mind, nourishes yin and moistens the lungs. Especially suitable for those with liver and kidney yin deficiency, low blood and essence, irritability, insomnia, and women with iron deficiency anemia. However, those with hyperthyroidism should avoid this.
14. Radish, Water Chestnut, and Lamb Soup
[Ingredients] 500g of white radish, 200g of water chestnuts (peeled), 30g of ginger, 500g of lamb (cut into pieces).
[Preparation] Boil the soup, seasoning with salt.
[Effects] Warms and supplements the liver and kidneys, strengthens the spleen and benefits the stomach, benefits essence and brightens the eyes, relieves qi stagnation and bloating. Especially suitable for those with kidney yang deficiency, cold limbs, liver deficiency with weak vision, spleen deficiency with qi stagnation, and difficulty urinating.
15. Angelica and White Peony Lamb Soup
[Ingredients] 30g of Angelica sinensis, 25g of white peony, 30g of reed root, 50g of ginger, 500g of lamb (cut into pieces).
[Preparation] Boil the soup, seasoning with salt.
[Effects] Warms yang and nourishes the kidneys, regulates menstruation and replenishes blood, warms the stomach and benefits the lungs, dispels cold and alleviates pain, nourishes the liver and brightens the eyes. Especially suitable for those with both kidney yin and yang deficiency, pale complexion, cold hands and feet, blurred vision, liver qi stagnation, blood deficiency with constipation, stomach cold pain, cold hernia pain, and women with menstrual irregularities, dysmenorrhea, amenorrhea, and postpartum abdominal pain.
16. Sea Cucumber, Yam, Goji Berry, and Lean Meat Soup
[Ingredients] 100g of sea cucumber (rehydrated, cleaned, and chopped), 100g of fresh yam (chopped), 20g of goji berries, 50g of dried mushrooms (soaked and chopped), 15g of minced ginger, 150g of lean pork (chopped).
[Preparation] Boil the soup, seasoning with salt.
[Effects] Strengthens yang and replenishes essence, strengthens the spleen and benefits the lungs, enhances brain function and intelligence, nourishes the liver and blood, and boosts immunity. Especially suitable for those with kidney deficiency, weak essence, low sexual function, memory decline, spleen and lung qi deficiency, high blood pressure, high blood lipids, coronary heart disease, post-illness weakness, and pregnant women.
17. Yam, Goji Berry, and Eel Soup
[Ingredients] 200g of fresh yam, 30g of goji berries, 5 slices of ginger, 250g of eel (cleaned and sliced).
[Preparation] Boil the soup, adding 50ml of rice wine before serving, and simmer for a while. Season with salt.
[Effects] Nourishes the liver and kidneys, replenishes essence and strengthens yang, nourishes marrow and benefits the brain, strengthens the spleen and relieves deficiency, nourishes blood and brightens the eyes. Especially suitable for those with both liver and kidney deficiency, weak essence and infertility, memory decline, cold hands and feet, spleen deficiency with blood weakness, blurred vision, slow brain development in children, chronic illness, weakness, anemia, fatigue, and cardiovascular diseases.
18. Polygonum Multiflorum, Rehmannia, and Soft-Shelled Turtle Soup
[Ingredients] 30g of Polygonum multiflorum, 20g of rehmannia, 20g of goji berries, 50g of reishi mushrooms, 3 slices of ginger, 1 soft-shelled turtle (cleaned and chopped).
[Preparation] Boil the soup, seasoning with salt.
[Effects] Nourishes the liver and kidneys, benefits essence and brightens the eyes, generates blood and cools the blood, nourishes yin and generates fluids, calms the mind and soothes the spirit. Especially suitable for those with liver and kidney yin deficiency, lower back and knee soreness, dizziness, premature ejaculation, early greying of hair, internal heat with yin deficiency, irritability and insomnia, constipation, and elderly weakness.
19. Eucommia, Yam, and Pig Kidney Soup
[Ingredients] 30g of Eucommia, 100g of fresh yam, 30g of euryale seeds, 30g of lentils, 3 slices of ginger, 2 pig kidneys (cleaned and membrane removed), 100g of lean pork (sliced).
[Preparation] Boil the soup, seasoning with salt.
[Effects] Nourishes the liver and kidneys, strengthens bones and muscles, strengthens the spleen and benefits the lungs, promotes qi and dispels dampness, stops diarrhea and leukorrhea. Especially suitable for those with both liver and kidney deficiency, lung deficiency with weak qi, premature ejaculation, slippery essence, lower back and knee soreness, chronic diarrhea, unstable pregnancy, and women with leukorrhea. However, those with high blood lipids and cholesterol should consume less.
20. Meat Yao, Cooked Rehmannia, and Old Pigeon Soup
[Ingredients] 30g of meat yao, 30g of cooked rehmannia, 20g of dodder seed, 6-8 pieces of red dates, 5 slices of ginger, 1 old pigeon (cleaned and chopped).
[Preparation] First, boil the meat yao, cooked rehmannia, and dodder seed with water, then add red dates, ginger, and old pigeon to the steamer, and steam for 3 hours, seasoning with salt.
[Effects] Nourishes the kidneys and strengthens yang, benefits essence and fills marrow, enhances brain function and calms the mind, warms the spleen and nourishes blood, nourishes the liver and brightens the eyes. Especially suitable for those with declining kidney function, essence deficiency, women with cold uterus, spleen deficiency with diarrhea, memory decline, and blurred vision.
21. Eucommia, Huai Niu Xi, and Dragon Bone Soup
[Ingredients] 30g of Eucommia, 20g of Huai Niu Xi, 20g of goji berries, 50g of black beans, 2 honey dates, 3 slices of ginger, 500g of pig dragon bone.
[Preparation] Boil the soup, seasoning with salt.
[Effects] Benefits the liver and kidneys, strengthens bones and promotes circulation, nourishes blood and relieves deficiency, benefits essence and brightens the eyes, strengthens the spleen and dispels dampness. Especially suitable for those with liver and kidney deficiency leading to lower back and knee soreness, weak legs, physical weakness, spleen deficiency with dampness, and blurred vision.
22. Black Fungus, Yellow Soybean, Peanut, and Pig Tail Soup
[Ingredients] 30g of black fungus (soaked), 50g of yellow soybeans, 100g of peanuts, 3 slices of ginger, 1 pig tail.
[Preparation] Boil the soup, seasoning with salt.
[Effects] Nourishes the kidneys and generates marrow, strengthens the spleen and nourishes the stomach, strengthens the waist and increases strength, benefits the brain and intelligence, nourishes blood and relieves dryness. Especially suitable for those with memory decline, weak waist, lower back pain, osteoporosis, spleen and stomach weakness, qi and blood deficiency, and cardiovascular diseases.
23. Codonopsis, Red Date, Seahorse, and Lean Meat Soup
[Ingredients] 30g of codonopsis, 8 pieces of red dates, 100g of seahorse, 3 slices of ginger, 100g of lean meat.
[Preparation] Boil the soup, seasoning with salt and a little wine.
[Effects] Warms the kidneys and strengthens yang, benefits essence and nourishes the spirit, replenishes qi and invigorates blood, strengthens the spleen and benefits the lungs. Especially suitable for those with insufficient middle qi, physical weakness, fatigue, shortness of breath, impotence, prostate enlargement, and women with cold uterus and frequent urination.
Source: Guangzhou Daily, Panyu Daily, Elderly Report Health Appointment (ID: gzrbjkgj)
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