Congee for Menopausal Symptoms

Traditional Chinese Medicine Perspective

In TCM this warm, nourishing congee is ideal for supporting women through menopause, a time often marked by Yin deficiency, dryness and heat. Pear cools and moistens, easing symptoms like night sweats and irritability. Black sesame and goji berries nourish the Liver and Kidney Yin to support hormonal balance, skin and mood. Oats and rice gently replenish Qi and stabilise digestion while nuts and milk add richness to restore moisture and strength.

Together these ingredients offer calm, comfort and balance which is the perfect way to support your body’s natural rhythms during hormonal transition.

NRQi Studio's recipe for congee to support with peri-menopause and symptoms related to menopause.

You’ll Need

  • ½ cup rolled oats or short-grain rice (soaked overnight if possible) - I used rice!

  • 1 ripe peeled and chopped pear or tinned pears (easier option!!)

  • 1 tbsp black sesame seeds

  • 1 tbsp goji berries (soaked in warm water for 5 mins)

  • 1 tbsp almonds or walnuts (optional, chopped)

  • ½ tsp ground cinnamon (optional – mildly warming but calming)

  • 1–2 cups water, unsweetened oat or almond milk or cow’s milk

  • Pinch of sea salt

    Optional:

    • Drizzle of honey or maple syrup (optional, after cooking)

Instructions

  1. In a saucepan, combine oats or rice with water/milk and a pinch of salt. Bring to a gentle simmer.

  2. Add the chopped pear and cook on low heat for 10–15 minutes, stirring regularly, until soft and porridge-like.

  3. Stir in the ground black sesame seeds and soaked goji berries in the last few minutes of cooking.

  4. Remove from heat. Top with chopped nuts, a sprinkle of cinnamon, and a drizzle of honey if desired.

Serving Suggestions

  • Perfect for breakfast!

  • Ideal as a mid-morning snack.

What the Research Says…

Sesame seeds and menopausal health: Sesame ingestion affects sex hormones, antioxidant status, and possibly sex hormone status in post‑menopausal women.
https://pubmed.ncbi.nlm.nih.gov/16614415/ PubMed

Goji berries and menopausal/menopausal‑like symptoms: Anxiolytic, antioxidant, and neuroprotective effects of goji berry (Lycium barbarum L.) polysaccharides — suggesting benefit for menopause‑induced symptoms of anxiety and oxidative stress.
https://pmc.ncbi.nlm.nih.gov/articles/PMC7585160/

TCM Food Benefits

  • 🍐 Pear: Moistens the lungs and cools internal heat

  • ⚫ Black sesame: Tonifies Kidney and Liver Yin; supports hair, skin and hormones

  • 🍒 Goji berries: Nourish Liver and Kidney Yin; support vision and calm the spirit

  • 🌾 Oats/Rice: Grounding, gently warming and supports digestion

  • 🥜 Nuts: Provide healthy fats and protein to nourish and moisten

  • 🥛 Milk (almond, oat, or organic dairy): Moistens dryness and supports Yin fluids

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