In Chinese medicine, the fall season is associated with the Metal element, representing qualities of clarity, focus, and organization. As the seasons change, it’s essential to adapt our nutrition to align with these elemental shifts. This article on Fall health nutrition explores the principles of Chinese medicine to help you stay healthy and balanced during the autumn season.
Understanding the Fall Season in Chinese Medicine
The fall season corresponds to the Lung and Large Intestine meridians. These organs play a crucial role in respiratory and digestive health. To support these systems, it’s important to incorporate foods and flavors that resonate with the energetic qualities of the season.
Energetics of Fall Foods
Pungent Flavors
Foods with pungent flavors, such as onions, garlic, and radishes, are beneficial during the fall. They help disperse and circulate Qi, vital for maintaining respiratory health.
Sweet Flavors
Sweet foods like squash, sweet potatoes, and dates nourish the Spleen, promoting a sense of grounding. However, excessive consumption can lead to dampness, so moderation is key.
Sour Flavors
Incorporating sour foods like apples, vinegar, and fermented vegetables can astringe and consolidate, preventing excessive sweating and maintaining moisture balance.
Bitter Flavors
Bitter foods like bitter melon and dandelion greens are valuable for clearing heat and drying dampness, supporting the Liver.
Salty Flavors
Seaweeds, miso, and natural sea salts, when used in moderation, can soften hardness and promote fluid metabolism, benefiting the Kidneys.
Seasonal Fall Foods and Recipes
Fall health nutrition is fun. There are so many delicious foods to prepare and eat. Below are some of our favorites. Try these recipes and get a taste of Chinese cooking at its finest!
Root Vegetables
Carrots, daikon radishes, parsnips, and sweet potatoes are rich in complex carbohydrates, providing sustained energy and nourishment for the Spleen.
Braised Daikon Radish with Shitake Mushrooms
One traditional Chinese root vegetable recipe is “Braised Daikon Radish with Shitake Mushrooms.” Daikon radish is a popular root vegetable in Chinese cuisine, known for its mild flavor and crunchy texture. When braised with umami-rich shiitake mushrooms and other seasonings, it creates a delicious and comforting dish. Here’s a simple recipe for you to try:
Ingredients:
1 medium daikon radish, peeled and cut into thick rounds
4-6 dried shiitake mushrooms, soaked in hot water until soft, then sliced (reserve the soaking liquid)
2 tablespoons vegetable oil
2 cloves garlic, minced
1-inch piece of ginger, peeled and minced
2 green onions, chopped
2 tablespoons soy sauce
1 tablespoon oyster sauce (optional)
1 tablespoon Shaoxing wine (or dry sherry)
1 teaspoon sugar
Salt and white pepper to taste
2 cups vegetable broth or reserved mushroom soaking liquid
Fresh cilantro leaves for garnish (optional)
Instructions:
- Heat the vegetable oil in a large, deep skillet or wok over medium-high heat.
- Add the minced garlic and ginger. Stir-fry for about 30 seconds until fragrant.
- Add the sliced shiitake mushrooms and daikon radish rounds. Stir-fry for another 2-3 minutes, allowing the vegetables to slightly brown.
- Pour in the soy sauce, oyster sauce (if using), Shaoxing wine, and sugar. Stir well to coat the vegetables evenly.
- Add the vegetable broth or reserved mushroom soaking liquid. Bring to a boil, then reduce heat to low, cover, and let it simmer for about 30-40 minutes, or until the daikon radish is tender.
- Taste the broth and adjust the seasoning with salt and white pepper if needed.
- Garnish with chopped green onions and cilantro leaves (if using) before serving.
This dish is typically served with steamed rice. It’s a comforting and flavorful dish that showcases the natural sweetness of the daikon radish combined with the earthy umami of shiitake mushrooms. Enjoy!
Pears
Cooling in nature, pears can help soothe dryness in the lungs and promote the production of bodily fluids.
Steamed Pears with Rock Sugar and Snow Fungus
One traditional Chinese recipe for pears in the autumn is “Steamed Pears with Rock Sugar and Snow Fungus.” This dish combines the natural sweetness of ripe pears with the delicate flavors of snow fungus and rock sugar. It’s not only delicious but also believed to have health benefits, particularly for soothing dryness in the autumn season. This dish is an excellent addition to fall health nutrition. Here’s how you can prepare it:
Ingredients:
2 large ripe pears
20g dried snow fungus
30g rock sugar (adjust to taste)
1 tablespoon goji berries (optional)
1-2 slices of ginger
4 cups water
Instructions:
Prepare the Snow Fungus:
- Rinse the dried snow fungus under cold water to remove any impurities.
- Soak the snow fungus in warm water for about 30 minutes or until it becomes soft and pliable.
- Trim away any tough parts and cut it into smaller pieces.
Prepare the Pears:
- Peel the pears, leaving the stems intact. Cut a small portion off the bottom of each pear so they can stand upright.
- Use a spoon or melon baller to remove the core and seeds from the bottom of the pears, creating a hollow cavity.
Stuff the Pears:
- Place a piece of rock sugar and a few goji berries (if using) into each hollowed pear.
Prepare the Steaming Setup:
- Fill a steaming pot or wok with enough water to create steam. Place a steaming rack inside.
Steam the Pears:
- Arrange the stuffed pears on the steaming rack. Add ginger slices on top.
- Cover and steam over medium-high heat for about 20-25 minutes, or until the pears are tender but still hold their shape.
Prepare the Snow Fungus:
- While the pears are steaming, bring a small pot of water to a boil. Add the soaked snow fungus and let it simmer for about 10-15 minutes, or until it’s fully rehydrated and tender.
Combine the Ingredients:
- Drain the snow fungus and combine it with the steamed pears. Discard the ginger slices.
Prepare the Rock Sugar Syrup:
- In a separate saucepan, bring about 4 cups of water to a boil. Add the remaining rock sugar and stir until it’s fully dissolved.
Serve:
- Pour the rock sugar syrup over the pears and snow fungus.
This dish is typically served warm and is a delightful dessert or snack during the autumn season in China. It’s not only tasty but also considered beneficial for moisturizing the skin and lungs. It’s another fall health nutrition gem.
Apples
Apples aid in regulating digestion and promoting healthy bowel movements, benefiting the Large Intestine.
Sweet and Sour Apple Stir-Fry
One traditional Chinese recipe for apples in the autumn is “Sweet and Sour Apple Stir-Fry.” This dish combines the crispness of fresh apples with a delightful sweet and sour sauce. It’s a comforting and flavorful dish that makes good use of autumn apples. Here’s how you can prepare it:
Ingredients:
- 2 apples (firm and tart varieties like Granny Smith work well)
- 1 red bell pepper, sliced
- 1 green bell pepper, sliced
- 1 small onion, thinly sliced
- 2 cloves garlic, minced
- 1-inch piece of ginger, grated
- 3 tablespoons vegetable oil
- 2 tablespoons soy sauce
- 2 tablespoons rice vinegar
- 2 tablespoons brown sugar
- 1 tablespoon ketchup
- 1 tablespoon cornstarch (for thickening the sauce)
- Salt and white pepper to taste
- Optional toppings: toasted sesame seeds, chopped green onions
Instructions:
- Prepare the Sauce:
- In a small bowl, whisk together soy sauce, rice vinegar, brown sugar, ketchup, and cornstarch. Set aside.
- Prep the Apples:
- Core and thinly slice the apples. You can leave the skin on for added texture and nutrients.
- Stir-Fry:
- Heat the vegetable oil in a large skillet or wok over medium-high heat.
- Add the minced garlic and grated ginger. Stir-fry for about 30 seconds until fragrant.
- Add the Vegetables:
- Add the sliced bell peppers and onion to the skillet. Stir-fry for 2-3 minutes until they start to soften but are still crisp.
- Add the Apples:
- Add the sliced apples to the skillet. Stir-fry for another 2-3 minutes until the apples are slightly tender but still have a bite.
- Add the Sauce:
- Pour the prepared sauce over the stir-fry. Stir well to coat all the ingredients evenly.
- Cook and Thicken:
- Continue to cook for another 2-3 minutes until the sauce thickens and coats the ingredients.
- Adjust Seasoning:
- Taste and adjust the seasoning with salt and white pepper if needed.
- Serve:
- Transfer the stir-fry to a serving dish. Optionally, sprinkle with toasted sesame seeds and chopped green onions.
This dish is best served hot and can be enjoyed as a side dish or as a main course when served over steamed rice or noodles. It’s a unique way to enjoy apples in a savory context during the autumn season.
Mushrooms
Varieties like shiitake and maitake can boost the immune system and support the Lung and Large Intestine meridians. See the fall health nutrition Daikon Radish and Shiitake mushroom recipe above.
Nuts and Seeds
Walnuts, almonds, and flax seeds are rich in essential fatty acids, benefiting the Lung and Kidney meridians.
Nut and Seed Porridge
A traditional Chinese recipe incorporating walnuts, almonds, and flax seeds is a “Nut and Seed Porridge.” This dish is both nutritious and comforting, making it a popular choice for autumn when warming foods are favored. Here’s a simple recipe for you to try:
Ingredients:
- 50g walnuts
- 50g almonds
- 30g flax seeds
- 100g rice (preferably glutinous rice, but regular rice can be used)
- 6 cups water
- Rock sugar or honey, to taste
Instructions:
- Prepare the Nuts and Seeds:
- Toast the walnuts and almonds in a dry skillet over medium heat for about 5 minutes, or until fragrant. Be sure to stir them frequently to prevent burning. Allow them to cool, then roughly chop them.
- Rinse the Rice:
- Rinse the rice under cold water until the water runs clear.
- Cook the Porridge:
- In a large pot, combine the rice, water, and flax seeds. Bring to a boil, then reduce the heat to low and let it simmer, covered, for about 30-40 minutes, or until the rice is soft and the mixture has thickened. Stir occasionally to prevent sticking.
- Add the Nuts and Seeds:
- Add the toasted and chopped walnuts and almonds to the porridge. Stir well to combine.
- Sweeten the Porridge:
- Add rock sugar or honey to taste. Stir until the sugar is fully dissolved.
- Serve:
- Ladle the porridge into bowls and serve it warm.
This nut and seed porridge is a nutritious and hearty dish, perfect for autumn. It’s rich in healthy fats, protein, and fiber, making it a great way to start your day or as a warming snack.
Chinese Preparation and Cooking Methods
Steaming and Boiling
Retaining the natural flavors and properties of foods, these methods are ideal for fall dishes.
Stewing and Braising
Slow-cooking methods help break down complex fibers, enhancing the digestibility of foods.
Spices and Herbs
Incorporate warming spices like ginger, cinnamon, and cardamom to promote circulation and digestion.
Hydration and Beverages for Fall
Herbal Teas
Chrysanthemum, goji berries, and dandelion root teas can help clear heat, support vision, and detoxify the Liver.
Bone Broths
Nourishing bone broths provide essential minerals and support the Kidneys and Spleen.
Warm Water with Lemon
This simple beverage stimulates digestion and detoxification processes.
Fall Health Nutrition
By aligning our diet with the principles of Chinese medicine, we can cultivate balance, vitality, and resilience during the fall season. Remember that individual constitutions may require variations in diet, and it’s always advisable to consult with a qualified practitioner for personalized guidance. Embracing the wisdom of Chinese medicine nutrition can lead to a harmonious transition into the fall, promoting overall well-being and vitality.
Next Steps
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Photo by Ella Olsson: https://www.pexels.com/photo/top-view-photo-of-vegetables-3026802/