Eating for the Change of Seasons
As the leaves change and the air becomes crisp, our bodies undergo subtle shifts that align with the changing seasons. Sometimes this can be difficult, we may feel some anxiety about the colder weather, the lack of sun and the unknowns that come from the ending of a phase of life. Personally, I always find my mood shifts quite suddenly and the energy of summer leaving us to be quite melancholy. There’s so much going on socially, and I am constantly outside in the summer that it feels so difficult when this stops so abruptly. Of course, Switzerland is much smoother of a transition than when I lived in Toronto, Canada so I feel lucky to still enjoy a milder fall (I am writing this in October in Geneva while its 18 degrees out so REALLY lucky), still the end of summer is filled with emotions for me. But of course, fall can also feel cozy, calling for cocooning and in Chinese medicine, fall is associated with the Metal element and is considered a time for turning inward and letting go. I find it useful to process all the things that happened in the summer because with so much going on there’s almost no time to pause, turn inward and reflect on my experiences. Just like my mindset has to change for more reflection and relaxation, fall eating is also more nourishing. The focus of fall is on our respiratory and immune systems with a need to adjust our diet and start eating seasonal warming foods. Some of the principles of fall eating that I follow that come from Chinese medicine are below. Keep reading to discover 10 seasonal foods along with some amazing recipe ideas to savor the flavors of autumn.
3 Chinese Medicine Principles for Fall Eating:
The importance of Balancing Yin and Yang:
Fall is a transitional season, moving from the expansive, yang energy of summer to the more contractive, yin energy of winter. In autumn Balancing these energies involves incorporating both warming and nourishing foods.
Why we need to support the Lungs:
Many may not know but The lungs are linked to the skin in TCM. Healthy lung function is believed to contribute to clear, radiant skin, and imbalances in the lungs may manifest as skin issues. Especially, since the lungs are considered particularly vulnerable during the fall it is important to emphasize foods that support respiratory health and strengthen the immune system.
Harmonizing with the Metal Element:
In Chinese medicine, fall is associated with the Metal element, representing clarity, precision, and order. Our bodies are also tending toward dryness and cold hence embrace foods that resonate with this element to foster balance. White pungent foods help, garlic, turnips, ginger, horseradish, cabbage, and white peppercorns.
Seasonal Foods for a Cozy and Nourishing Fall (and some recipe ideas)
1. Sweet Potatoes:
Rich in beta-carotene, sweet potatoes support lung health and provide grounding energy. Roasting intensifies their sweetness, creating a comforting soup is perfect for fall evenings.
Roasted Sweet Potato and Sage Soup:
Toss cubed sweet potatoes with olive oil, salt, and pepper, roast until caramelized. Blend with sautéed sage, onion, and garlic, adding vegetable broth until smooth. Simmer, garnish with crispy sage, and enjoy the autumn warmth!
2. Apples:
Apples, particularly their skins, help moisten the lungs and promote digestion. The saying “an apple a day keeps the doctor away” comes from the fact that apples are one of the most vitamin-rich fruits you can eat for your health.
Cinnamon Apple Porridge:
Simmer diced apples with oats, cinnamon, and a touch of honey for a heartwarming breakfast.
3. Pears:
Pears are known for their cooling properties, helping to counterbalance the dryness of fall.
Honey-Drizzled Pear Salad:
Combine sliced pears with mixed greens of choice, walnuts, and a drizzle of honey for a refreshing salad. Add goat cheese, and any other seeds to boost protein and vitamin content.
4. Chestnuts:
Chestnuts strengthen the spleen and stomach, promoting digestive health.
Chestnut and Wild Rice Pilaf:
Sauté chopped onions and celery in butter (or tasteless coconut oil) until softened, then add wild rice and cook for a few minutes. Stir in cooked, peeled chestnuts, veggies of choice, vegetable broth, and a blend of aromatic herbs. Simmer until the rice is tender, creating a hearty and flavorful Chestnut and Wild Rice Pilaf perfect for the holiday table.
5. Pumpkin:
Pumpkin nourishes the Qi (vital energy) and harmonizes the digestive system. It’s also rich in potassium and Vitamin C which helps promote skin health.
Recipe Idea: Spiced Pumpkin Smoothie:
Blend pumpkin puree with warm spices, yogurt, and a touch of maple syrup for a delightful smoothie.
6. Ginger:
A warming spice, ginger aids in digestion and helps dispel cold and has anti-inflammatory properties.
Ginger-Infused Butternut Squash Soup:
Roast butternut squash with ginger, blend until smooth. Simmer with vegetable broth, onions, and a hint of nutmeg. A soul-warming, velvety soup with a delightful ginger kick!
7. Garlic:
Garlic has antimicrobial properties, supporting the immune system. My grandparents made us suck on garlic cloves when we were sick as kids, not pleasant but I’ve definitely seen it work.
Roasted Garlic and Herb Quinoa:
Toss cooked quinoa with roasted garlic, fresh herbs, tomatoes and basil and a drizzle of olive oil. Spread on a baking sheet, roast until golden. A flavorful, aromatic side dish ready to elevate your meals!
8. Cabbage:
Cabbage helps strengthen the stomach with its fiber content and supports lung health. Cabbage is also full of anthocyanins (antioxidants that give colour to fruits and veggies) that aids in bringing down inflammation.
Baked Cabbage Rolls with Mushrooms:
Combine sautéed mushrooms, rice, and spices. Spoon onto cabbage leaves, roll tightly, and place in a baking dish. Top with tomato sauce, bake until cabbage is tender. A comforting dish with a savory mushroom twist!
9. Cinnamon:
Cinnamon warms the body and enhances circulation. It’s also amazing for balancing blood sugar and its antibacterial, anti-inflammatory and anti-fungal (literally a super-spice!!!)
Cinnamon-spiced Chai Latte:
Brew a comforting chai latte with cinnamon, cardamom, and a hint of honey for a cozy fall drink.
10. Walnuts:
Walnuts support kidney health and brain function (easy to remember since they look like a brain)
Walnut and Honey Oat Bars:
Mix oats, chopped walnuts, and honey in a bowl, press into a baking pan. Bake until golden brown, then cool and cut into bars. A delightful blend of crunchy walnuts and sweet honey for a wholesome snack!
Seasonal eating is crucial for helping your body in adapting to the changes that occur, and these foods are highly nourishing when incorporated during the fall. This practice complements the inward reflection, moments of pause, and deep breathing that the fall season encourages. Embracing the principles of Chinese medicine also contributes to harmonizing our overall well-being. By integrating some of these ideas, we can foster balance, fortify our immune system, and appreciate each season for its unique qualities. As we relish the seasonal bounty, let us be mindful that our health is intricately connected to the natural world around us (and thank goodness for that).
