This is more than just comfort food — it’s a nutrient-rich recovery meal. Chicken provides high-quality protein that’s easy to absorb and supports muscle repair. Pumpkin, rich in beta-carotene, helps boost immunity and aids bone metabolism, especially important for growing children or anyone under physical stress. Its mildly sweet flavor also soothes the mind, making it a gentle choice for both body and soul.
🕒 Total Time: 30 minutes
🍽️ Servings: 2
🔥 Calories per serving: ~270 kcal
🛒 Ingredients
For the Porridge Base:
- 80g jasmine rice – rinsed
- 700ml filtered water or chicken broth – for enhanced flavor and nutrients
- 1 small piece of ginger – peeled, lightly smashed (anti-inflammatory & warming)
For the Chicken & Pumpkin:
- 120g chicken breast – finely shredded (boiled or poached)
- 100g pumpkin – peeled and diced
- 1 tsp olive oil or sesame oil – healthy fats for better nutrient absorption
- 1/3 tsp sea salt – optional, adjust for children
- 1/4 onion – finely chopped
- 1 stalk of scallion – chopped for garnish
- A few goji berries (optional) – for added antioxidants and color
🍳 Instructions
Cook the Porridge Base:
- In a pot, add rinsed rice, ginger, and water (or broth).
- Bring to a boil, reduce to low heat and simmer for 20 minutes, stirring occasionally.
- Continue simmering until the porridge becomes soft and creamy.
Prepare the Pumpkin and Chicken:
- While the porridge is cooking, steam or boil the diced pumpkin until soft (about 8–10 minutes).
- Lightly sauté chopped onion in olive/sesame oil until translucent.
- Add the shredded chicken and cooked pumpkin. Gently mash the pumpkin and stir to combine.
Finish & Serve:
- Add the chicken and pumpkin mixture to the porridge. Simmer together for another 5 minutes to blend flavors.
- Adjust seasoning if needed (very lightly for children).
- Serve hot with chopped scallions and goji berries (if using) on top.
💡 Tips for Mood & Nutrition
- Mental calm & digestion: The natural sweetness of pumpkin and the warmth of ginger help calm the nervous system and support digestion — ideal for children under stress or fatigue.
- Immunity support: Beta-carotene (provitamin A) in pumpkin boosts immune response and helps maintain skin and mucous membrane health.
- Nutrient pairing: Adding a few drops of healthy fat (olive or sesame oil) enhances the absorption of fat-soluble vitamins like A and K.
- Soothing for picky eaters: Mashing the pumpkin into the porridge creates a smooth texture that’s friendly for toddlers or those with sensitive appetites.
🎯 Note
- Opt for organic pumpkin and free-range chicken when possible to avoid excess hormones and additives.
- Avoid commercial seasonings; this dish is naturally flavorful with minimal ingredients.
- This porridge is ideal for recovery, post-vaccination meals, or as a light dinner to support restful sleep.
- Easily digestible, low in refined sugars, and contains anti-inflammatory components — making it a mood-friendly comfort food.
📌 Expert’s Perspective
“As a chef and nutritionist, I recommend this dish for children or athletes who need immune reinforcement without digestive overload. The texture is silky, the taste is mild yet warming, and every ingredient is intentionally selected to nourish both the body and emotional well-being. It’s a bowl of safety — one spoonful at a time.”
