By: Judy Davie - The Food Coach
 As summer fades and the days grow cooler, our cravings shift from light, crisp salads to warm, nourishing meals. In Eastern medicine, this seasonal change is significant-autumn is a time to strengthen the lungs and digestive system, nourish the body with warming foods, and prepare for the cooler months ahead. Cooking in harmony with the seasons isn't just about flavour; it's about balance, health, and well-being.
The Wisdom of Eating for the Season
In traditional Chinese medicine (TCM), autumn corresponds with the Metal element, which governs the lungs and large intestine. It's a time to consume foods that are slightly warming, moistening, and easy to digest-helping the body transition smoothly into winter. Think slow-cooked meals, roasted vegetables, and gentle spices like ginger, cinnamon, and turmeric.
Fruits to Nourish and Warm
Figs: A Natural Sweetener with a Healing Touch
Fresh figs are among nature's sweetest little gifts, but they're more than just a treat. Rich in fibre and antioxidants, figs support digestion and help maintain gut health-an essential focus during autumn. They also contain enzymes that tenderise meats, making them an excellent addition to slow-cooked lamb or chicken dishes. Try roasting figs with honey and walnuts for a comforting dessert or adding them to porridge for a naturally sweet start to the day.
Apples and Pears: Cooling Yet Nourishing
Although apples and pears are slightly cooling, they help moisten the lungs-a key focus in TCM during autumn, when dry air can lead to coughs and sore throats. Poaching pears with cinnamon, star anise, and ginger enhances their warming qualities and makes for a deliciously soothing dessert. Baked apples with a nutty oat crumble are another autumn favourite.
Plums: A Gut-Friendly Superfruit
Plums are high in antioxidants and support digestion, making them perfect for this season. Slow-cooked plums with orange zest and a hint of clove create a delicious compote, ideal for spooning over porridge or yogurt.
Vegetables for Strength and Warmth
Pumpkin: The Ultimate Autumn Superfood
Pumpkin is a natural choice for autumn meals-it's packed with beta-carotene to support immune health and is easily digestible. Roasted pumpkin with chickpeas, feta, and fresh herbs makes a deliciously warming salad, while pumpkin soup with a hint of ginger is a classic cold-weather comfort dish.
Kumara (Sweet Potato): Grounding and Energising
Kumara is highly valued in TCM for its ability to strengthen the digestive system and provide sustained energy. Roast it with cumin and coriander, mash it with a touch of cinnamon and butter, or add it to a hearty vegetable stew for a nourishing meal.
Asian Leafy Greens: Quick, Nutritious, and Healing
Bok choy, choy sum, and pak choy are packed with vitamins and are excellent for supporting lung health. Stir-frying them with ginger, garlic, and sesame oil creates a simple yet deeply nourishing side dish.
Mushrooms: The Ultimate Immune Booster
Mushrooms, particularly shiitake and oyster varieties, are known in Eastern medicine for strengthening the immune system. They are the only fresh produce that contains vitamin D, making them a great addition to autumn diets as sunlight hours decrease. Try them sautéed with thyme and garlic or tossed into a risotto for a deeply satisfying dish.
Cooking with the Season in Mind
As we move into autumn, embrace slow-cooked meals, roasted vegetables, and warming spices. Broths, soups, and stews not only nourish the body but also help retain moisture, which is vital for lung health during this season. Enjoying seasonal produce isn't just about eating well-it's about living in harmony with nature's rhythm, strengthening our bodies, and preparing for the months ahead.
So, head to your local greengrocer and embrace the best of autumn's bounty!
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