Women’s Health in Midlife and Beyond: Five Nourishing TCM Recipes (Part II)

Kit Li

In my previous article (1), I discussed some of the common health concerns affecting middle-aged and older women.  Today, I would like to continue this journey by introducing some simple and nourishing TCM-inspired recipes that may support your health and wellbeing in midlife and later life.

Food therapy (食疗, Shí Liáo) has long been an important part of TCM. Different foods and herbs are traditionally selected according to a person’s constitution, age, season and individual health needs.

The following are some simple nourishing recipes that may be incorporated into everyday life. However, it is important to distinguish between food-based recipes and medicinal herbal preparations. Ingredients such as Ejiao (阿胶), Ren Shen (人参), Yi Yi Ren (薏苡仁), Fu Ling (茯苓), Zhi Zi (栀子) and Jue Ming Zi (决明子) have specific therapeutic properties in TCM and may not be suitable for everyone.

Therefore, recipes containing medicinal Chinese herbs should be regarded as TCM dietary/herbal preparations, and individual suitability should be considered. If you are pregnant, have an existing medical condition, or are taking medication, it is advisable to consult an appropriately qualified healthcare professional or Chinese herbal medicine practitioner before using medicinal herbs regularly.

The following recipes include Brown Sugar Ginger Tea (生姜红糖茶), Rose Tea (玫瑰花茶), Coix Seed and Red Bean Tea (薏米红豆茶), Longan and Goji Berry Porridge (桂圆枸杞粥), and Red Date and Chrysanthemum Eye-Care Porridge (红枣菊花养目粥).

1. Brown Sugar Ginger Tea 生姜红糖茶

Ingredients:

• Fresh ginger: 15 - 20 g (about 5 - 6 thin slices)
• Brown sugar: 15 - 20 g, or to taste
• Water: 500 ml

Method: Simmer the ginger in water for 10 - 15 minutes. Add the brown sugar at the end and stir until dissolved. Serve warm.

TCM perspective: Traditionally considered warming and commonly enjoyed during cold weather or when feeling chilled.  Also, it may reduce primary dysmenorrhoea pain, although study quality and heterogeneity limit certainty. (2)

2. Rose Tea 玫瑰花茶

Ingredients:

• Dried food-grade rose buds: 6 - 8 buds
• Hot water: 500 ml
• Optional: 1 - 2 tsp honey, added after cooling slightly

Method: Rinse the rose buds briefly, place them in a teapot, add hot water and steep for 5 - 8 minutes.

TCM perspective: Rose (Mei Gui Hua, 玫瑰花) is traditionally associated with gently promoting the movement of Liver Qi and is often used for emotional tension and menstrual-related discomfort.    Also benefits for some menstruation-related symptoms, including fatigue, headache and bloating, but not significant overall effects on menstrual pain or anxiety. (3)

3. Coix Seed & Red Bean Tea 薏米红豆茶

Ingredients:

• Coix seed (Yi Yi Ren 薏苡仁): 40 g
  
  
  
• Adzuki/red bean (Chi Xiao Dou 赤小豆): 40 g
• Water: 1.5 - 2 litres

Method: Rinse well and soak for 2 - 4 hours or overnight. Bring to the boil, then simmer gently for 40 - 60 minutes. Drink the liquid warm; the cooked grains and beans can also be eaten.

TCM perspective: Traditionally used as a food-based preparation to support the Spleen and promote the transformation of Dampness.

Note: Coix seed is traditionally avoided during pregnancy unless advised by an appropriately qualified practitioner.  Also it helps with antioxidant, anti-inflammatory, immunomodulatory and other biological activities. (4)

4. Longan & Goji Berry Porridge 桂圆枸杞粥

Ingredients:

• White rice: 80 g
• Dried longan flesh (Long Yan Rou 龙眼肉): 15 - 20 g
• Goji berries (Gou Qi Zi 枸杞子): 10 - 15 g
• Water: 700 - 800 ml

Method: Rinse the rice and simmer with the longan for around 30 - 40 minutes, until soft and porridge-like. Add the goji berries during the final 5 - 10 minutes.

TCM perspective: Goji benefits for eye health, particularly macular pigment and zeaxanthin. (5)  This gently nourishing porridge traditionally associated with supporting Qi and Blood. Longan is traditionally associated particularly with nourishing Heart and Spleen Blood.  

5. Red Date & Chrysanthemum Eye-Care Porridge 红枣菊花养目粥

Ingredients:

• White rice: 80 g
• Red dates (Da Zao 大枣): 4 - 6, pitted and halved
• Dried food-grade chrysanthemum flowers (Ju Hua 菊花): 5 - 6 flowers
• Goji berries: 10g (optional) (5)
• Water: 700 - 800 ml

Method: Simmer the rice and red dates for 30 - 40 minutes until soft. Add the goji berries, if using, during the final 5 minutes. Add the chrysanthemum flowers after turning off the heat, cover and steep for another 3 - 5 minutes.

TCM perspective: Chrysanthemum and goji berries are traditionally associated with supporting the eyes, while red dates provide a naturally sweet, nourishing addition.

Please note: These recipes are inspired by traditional Chinese dietary therapy and are intended as general food-based wellbeing suggestions. Individual suitability may vary, particularly during pregnancy, when taking medication, or when managing a medical condition. They are not a substitute for medical advice or individualised Chinese Herbal Medicine treatment.

Food is an important part of our everyday wellbeing. By making simple, nourishing choices and listening to our individual needs, we can support our health as we move through midlife and beyond. I hope these TCM-inspired recipes bring a little nourishment, warmth and enjoyment to your daily life.

References:

1) Women's Health Through Midlife and Beyond: A TCM and Modern Health Perspective (Part I)

2) Efficacy of Ginger in the Treatment of Primary Dysmenorrhea: A Systematic Review and Meta-analysis

3) Effects of Rosa damascena (Danmask rose) on menstruation-related pain, headache, fatigue, anxiety, and bloating

4) Phytochemistry and health promoting effects of Job's tears (Coix lacryma-jobi)

5) Goji Berry Intake Increases Macular Pigment Optical Density in Healthy Adults