As the air becomes cooler and the leaves begin to change, our bodies naturally begin to respond to the shift in seasons. In Traditional Chinese Medicine (TCM), autumn is a time to slow down, nourish our bodies, and prepare for the colder months ahead.
One of the simplest ways to support your well-being during this transition is through the foods you eat.
At EastWest Acupuncture, we believe wellness is about looking at the whole picture. It’s not just about how we feel when something is wrong. It’s about the small, intentional choices we make every day to support our bodies, build resilience, and maintain balance.
Food is one of those choices.
Understanding Autumn Through Traditional Chinese Medicine
In TCM, autumn is associated with the Metal element, which corresponds to the lungs and large intestine. This season is often characterized by cooler temperatures, dry air, and changing environmental conditions.
From a TCM perspective, autumn is a time to focus on nourishing the lungs, supporting digestion, and maintaining the body’s fluids as the weather becomes drier.
So, what does that look like in your kitchen?
It starts with choosing foods that warm, nourish, and support your body through the seasonal transition.
What to Eat During Autumn
As we move into cooler weather, consider incorporating more warm, cooked, and nourishing foods into your meals.
Think soups, stews, roasted vegetables, cooked grains, and seasonal produce. These foods can be comforting, easy to incorporate into your routine, and a great way to bring more variety and nourishment to your plate.
Some autumn-inspired ingredients to consider include:
- Pears: Traditionally used in TCM food therapy to help moisten dryness.
- Sweet potatoes and winter squash: Nourishing seasonal foods that provide fiber and important nutrients.
- Ginger: A warming ingredient commonly used in traditional cooking.
- Oats and rice: Versatile grains that work beautifully in warm breakfasts, soups, and other comforting meals.
- Mushrooms: A flavorful addition to broths, soups, and vegetable dishes.
- Garlic and onions: Everyday ingredients that add depth and flavor to autumn meals.
A Gentle Reminder: Don’t Forget Your Digestive Health
In TCM, the Spleen and Stomach are central to digestion and the transformation of food into nourishment for the body.
During autumn, you may want to experiment with swapping some of your usual cold breakfasts, iced drinks, and large raw salads for warmer alternatives.
That doesn’t mean you need to eliminate fresh fruits or vegetables. Instead, try balancing raw foods with cooked options and notice how your body responds.
For example, trade a cold breakfast for a bowl of warm oatmeal with cinnamon and cooked pears. Enjoy a nourishing vegetable soup for lunch or roast your favorite seasonal vegetables for dinner.
Small changes can make seasonal eating feel simple and sustainable.
TCM-Inspired Autumn Recipes to Try
1. Ginger and Green Onion Congee
TCM Benefit: Warms the interior, dispels cold, and supports the stomach Qi.
Ingredients:
- 1–2 thumb-sized pieces of fresh ginger (peeled and minced)
- ¼ cup sticky/glutinous rice (or normal white rice)
- 2½ to 3 cups of water
- 3 green onions (sliced)
- A splash of rice vinegar, soy sauce, or sesame oil
Instructions:
- Wash the rice,
- combine it with the ginger and water in a small pot,
- and bring to a boil.
- Lower the heat, partially cover, and simmer for 30–40 minutes until creamy.
- Stir in the green onions and season with a few drops of sesame oil or soy sauce before serving.
2. Carrot and Tofu Quiche
TCM Benefit: The combination of tofu, carrot, and parsley provides nourishment for the yin, blood, and qi. The onion, garlic, dill, and orange rind add warmth as well as counteract any dampness or stagnation that may occur from the richness of a pastry.
Ingredients:
- 4 carrots
- 1 pound tofu
- Pinch of salt
- 1 small onion
- 1 clove garlic
- ½ teaspoon of dill seed
- 1 teaspoon grated orange rind
- 2 tablespoons fresh parsley
- Sprinkle of sesame seeds
- One 9? pastry pie dish
Instructions:
- Steam the carrots until soft, and then strain and mash.
- In a separate bowl, blend the tofu with some of the leftover carrot water and add a pinch of salt. Use enough water to give the tofu a creamy consistency.
- Finely chop the onion and garlic, add to the tofu mixture with the grated orange rind, dill, and parsley.
- Stir in the mashed carrots and mix ingredients well.
- Pour mixture into the 9? pastry dish, sprinkle some sesame seeds and bake at 350 degrees for about 40 minutes.
Steamed Pear with Honey
TCM Benefit: Moistens the Lungs, relieves dry throat, and counters autumn dryness.
Ingredients:
- 1 whole fresh pear (halved or cored from the top)
- A small drizzle of raw honey
- A pinch of cinnamon or a few crushed Chuan Bei Mu (Fritillaria) bulbs if addressing a dry cough
Instructions:
- Place the cored pear in a small bowl or baking dish,
- add the honey (and spices/herbs),
- and steam or bake at a low temperature until tender and juicy.
- Eat warm
Chinese Herbal Chicken Soup
TCM Benefit: Boosting the immune system (Wei Qi) and recovering from fatigue.
Ingredients:
- Whole chicken or black silkie chicken,
- Sliced fresh ginger,
- Red dates
- Goji berries
- Astragalus
Instructions:
- Blanch the chicken pieces in boiling water with ginger for 2 to 3 minutes, then drain and rinse.
- Place the chicken into a large pot with fresh water, red dates, astragalus, and ginger.
- Bring to a boil, then lower the heat to a gentle simmer for 1 to 1.5 hours.
- Stir in the goji berries during the last 10 minutes of cooking, season lightly with salt, and serve warm
Make Seasonal Eating Work for You
The goal isn’t perfection. It’s learning to make choices that help you feel your best.
Maybe that means preparing a pot of soup on Sunday, keeping ingredients for warm breakfasts on hand, or choosing a cooked meal when the weather turns chilly.
In TCM, food is one part of a broader approach to supporting balance and well-being. Your constitution, digestion, lifestyle, and individual needs can all influence which foods may be most appropriate for you.
Pay attention to how you feel, stay curious, and make changes that work for your body.
My encouragement to you this autumn is simple: slow down, nourish yourself, and let your daily habits support the health you want to build for the long term.
At EastWest Acupuncture, we look at health through a whole-person lens, integrating the wisdom of Traditional Chinese Medicine with a collaborative approach to modern wellness.
If you’re curious about how TCM principles may fit into your wellness routine, we’d love to help you explore the possibilities.
Book your consultation call
eastwest-acu.com | (612) 965 5227
With love,
NIKKI VANECEK
Owner, EastWest Acupuncture | Team Acupuncturist, Minnesota Twins
