🌿 Folk Prescriptions

The Chinese have had the tradition of eating porridge for thousands of years, with records indicating its existence for over 2,000 years. Legend holds that porridge was first created by the Yellow Emperor, and through continuous practice by generations of laborers, its preparation methods have evolved and diversified into over a thousand varieties. Particularly notable are the various nutritious medicinal porridges developed by ancient physicians—unique Chinese creations that represent a major contribution to human health.
Porridge refers to semi-liquid foods made by boiling grains or flour in large amounts of water, sometimes with added ingredients such as vegetables, fruits, or herbs, until the broth becomes thick and the grains blend smoothly. Porridge based primarily on rice is called "thin gruel"; porridge based on flour is called "thick gruel." As noted in *Suiyuan Shidan*, "If you see water but no rice, it’s not porridge; if you see rice but no water, it’s not porridge. Only when water and rice blend seamlessly into a smooth, soft consistency can it be called porridge." This clearly distinguishes porridge from soup and solid food.
There are numerous types of porridge: categorized by ingredients, they include grain porridge, flour porridge, wheat porridge, bean porridge, vegetable porridge, flower porridge, fruit porridge, milk porridge, meat porridge, fish porridge, and medicinal porridge. In culinary terms, porridge is generally divided into plain porridge and specialty porridge. Plain porridge is made solely from rice or flour, while specialty porridge adds various ingredients to the base, resulting in diverse flavors—both savory and sweet. For example, Guangdong-style savory porridge includes varieties like fish slice porridge, scallop chicken thread porridge, and shredded meat porridge.
Porridge also includes medicinal porridge—a hallmark of Chinese culinary tradition, integrating traditional nutritional science with cooking techniques. It plays a vital role in improving public health. Rooted in the concept of "food and medicine sharing origins," it uses various health-promoting foods as the main ingredient, optionally combined with herbs, and prepared through cooking to create porridges with specific health benefits. It is also a component of pharmacological diet.
Porridge is typically prepared by either boiling or steaming. Boiling involves bringing the mixture to a boil over high heat, then reducing to low heat to cook until the broth thickens. Steaming involves boiling the mixture, transferring it to a covered wooden tub, sealing tightly, and steaming for about two hours—resulting in a richer aroma. Boiling is more commonly used. Specialty porridge can also be made by pouring hot boiled porridge over various ingredients and mixing well, such as raw fish slice porridge. When preparing porridge, ensure water is added fully at once and cooked continuously to achieve uniform thickness and seamless blending of rice and water. Rice can be soaked in clean water for 5–6 hours before cooking, or simply washed and cooked directly. Soaking reduces cooking time but may cause nutrient loss. If the recipe includes herbs that cannot be eaten raw, first prepare the herb decoction, then add rice or flour to cook porridge, or grind the herbs into powder and mix with rice during cooking. If ingredients are large in size, cut them appropriately before adding to the pot to ensure thick, flavorful porridge.
Porridge occupies a significant place in traditional nutritional science. Like soups, it is simple to prepare, flexible in adjustments, widely applicable, and easily digested and absorbed—ideal for long-term health maintenance. It has been praised as the "number one tonic in the world." Moreover, Qing Dynasty scholar Huang Yunhuo stated in his *Porridge Manual* that porridge is especially suitable for aging: it saves money, provides full flavor, moisturizes the throat, facilitates digestion, and is easy to digest—strongly advocating porridge for health preservation. Lu You also highly recommended porridge for longevity, composing a famous poem titled *Poem on Eating Porridge*: "All men seek long life, yet fail to find it near. I’ve found the peaceful method of Yuanqiu—just eat porridge and become immortal."
Porridge is traditionally consumed in the morning, aligning with the physiological state of an empty stomach. As Northern Song scholar Zhang La wrote in *Record on Porridge*: "Every morning, I eat a large bowl of porridge. With an empty stomach, the essence of grains activates immediately, providing substantial nourishment. Its soft texture blends perfectly with the digestive system—truly the finest meal." Not only is morning ideal for porridge, Su Dongpo also advocated eating white porridge at night, believing it clears old waste, promotes digestion, benefits the stomach, and brings unparalleled comfort after sleep.
With rising living standards and increasing demand for dietary health care, porridge will play an even greater role.