Goodness of Sweet Potato-corn Congee

Sweet potato-corn congee

Last month featured a dainty dessert using sweet potato. This month fiber-rich, antioxidant dense sweet potato again star in an easy-to-make savory recipe. According to USDA, each 100g of sweet potato supply 15.5% RDA of carbohydrates and less than 0.5% RDA total fat. Much of the fats is in the form of polyunsaturated omega-6.

Using TCM system of viewing food, this congee tranquilize mind; preserve youthful skin; nourish spleen, stomach, kidneys, lungs; regulates heart and kidneys as well as benefits essence (sexual fluids)

Although sweet potato is a starchy vegetable, it has a higher ratio of amylose compared to potato. Amylose raises the blood sugar levels slowly on comparison to simple sugars and therefore, recommended as a healthy food source by WHO (World Health Organization) even for diabetics.
Besides the antioxidants Vitamin A, E and beta-carotene, it has B group of Vitamins and mineral electrolytes that are very essential for enzyme, protein and carbohydrate metabolism.

Another ingredient, wild Chinese yam (Huai Shan Yao) is a tonifying herb that moisturizes and keeps your skin beautiful partly due to its mucilage. It is used as both food and medicinal herb for a variety of ailments and The phytoestrogen in the plant makes it suitable for relieving menopausal symptoms and pre-menstrual syndrome (PMS) due to inadequate estrogen. It also stimulates the production of progesterone by the body due to the presence of the compound, diosgenin, a steroid-like substance. Its steroidal saponins are anti-inflammatory, making it beneficial for inflammatory conditions such as rheumatoid arthritis. Another ingredient, ginger, is anti-inflammatory as well.

Like the above two ingredients, corn or maize is a good source of complex carbohydrate and fiber. It has phyto-estrogen and has been found to lower blood cholesterol.

Insoluble fiber in this congee relieves constipation by absorbing toxins in the body for easier elimination through the bowel in the form of softer, bulkier stools. The mild diuretic effect removes other toxins through the urinary system.



• 1 sweet potato (peeled and diced)
• 2 to 3 cm wild Chinese yam (peeled and grated)
• 3 tbsp. rice (washed & soaked overnight)
• to 3 cm young ginger root (peeled and chopped)
• 1 to 1.3 liters water


• ½ cup cooked corn kernel
• Salt to taste


1. Boil Ingredients 1 in a pot using high heat. After water has boiled, continue boiling for a further 5 minutes, then turn heat down to simmer.

2. Turn off heat after all ingredients are soft.

3. Add salt to taste and allow to cool to warm temperature.

4. Pour warm ingredients into a food processor and blend till smooth.

5. Pour into a large bowl or tureen.

6. Stir in corn.

7. Serve warm.

This entry was posted in Savory Porridge & Soup, Uncategorized and tagged . Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s