Autumn. This season sets a more measured pace than the busyness of summer, no doubt influenced by the shift in climate due to the cycle of the sun. As the days grow shorter and the weather cools it is good to slow down and spend more time indoors, resting, and enjoying good food and company.
Cook meals more slowly/for longer time; bake, roast, stew – cooking methods which add warmth and preserve moisture are highlighted in this often dry season; porridges, soups and stews are particularly favoured. Traditional Chinese Medicine (TCM) five transformations theory tells us that the lungs and large intestine, primary organs of absorption and elimination, are most active in this season of the metal element.
Fall foods should nourish and support these organs, and provide hydration from within. Choose foods that are local and in-season as much as possible. Pungent foods have strong outward and upward energy that stimulate appetite, increase digestion, create warmth and circulation, and bust up phlegm and mucus. Consider including some of the following foods daily to support the lungs and large intestine throughout the season.
Pungent vegetables include cauliflower, cabbage, celery, cucumber, daikon & red radish, garlic, leek, mustard greens, onion, scallion, turnip & turnip greens, and watercress. Apple, banana, and pear all have anti-inflammatory properties and fibre; good fruits to include regularly throughout the season to support large intestine and lung health.
Rice (particularly brown rice) is rich in antioxidants and anti-inflammatory compounds which can help reduce inflammation in the body, supporting lung and large intestine function. Brown rice, sweet rice, white rice, and mochi are all great to include in meals this season. Pair whole grain rice with beans for a nutritionally complete meal. White beans such as butter beans, cannellini beans, and lima beans have a moderate to low FODMAP score (indicating that they are easier to digest), and are a great choice for this season.
If you include fish in your diet, occassionally switch out the beans for bass, cod, flounder, haddock, halibut, herring, snapper, or sole. These are all a great source of healthy fats and lean protein that are also easier on our digestive system than other animal foods.
Some pungent herbs and seasonings to cook with this season include basil, cayenne, cinnamon, dill, fennel, thyme, ginger, horseradish, and rosemary.
Check back soon for delicious fall recipes! For more on seasonal dietary and lifestyle principles and practices visit us at WholeHuman.Support!
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