Seasonal Cooking

Seasonal cooking in Eastern medicines is not only about what foods you eat, but how you prepare them too. Each season has different dietary specifications intended to balance yin and yang, support each associated organ, and ease digestion. Preparing these foods properly by steaming, boiling, roasting, stewing, braising, or simmering not only maintains nutritional and flavor value, but also warms them to make them easier to digest. Proper digestion is key to overall well being and balance, as TCM teaches that food is the best medicine.

Winter Foods
In TCM, winter is associated with the kidneys, which store vitality, making it important to eat warm and nourishing foods for optimal digestion and kidney health. Steaming, roasting, stewing, braising, boiling, or simmering are the best ways to prepare food in winter since cooked and warm foods are easier to digest than raw or cold foods. Focus on healthy fat and bitter foods, and lower salt content. Warm and wet foods like soups and stews counteract the dryness of the season. Incorporating seasonal foods like root vegetables, hearty animal proteins, and warming spices provides the proper nutrients for kidney health and digestion.

Vegetables: Sweet potatoes, beets, carrots, yams, daikon radish, ginger, fennel, onion, leek, scallion, root vegetables, garlic, potato, radish, cooked cabbage, mushroom, asparagus

Fruits: Pomegranates, citrus like oranges and tangerines, stewed or baked apples with cinnamon, grapes, apple, mulberry, spinach, kale, and chard boiled or in stews

Proteins: Beef, venison, lamb, bone broth, black soy bean, black beans, lentils, red beans, soybeans, kidney beans.

Grains: Congee, brown rice, oats, barley, millet, whole grains, black rice, purple rice, rye bread, whole wheat

Nuts and Seeds: Walnuts, chestnuts, black sesame seeds, sunflower seeds

Herbs and Spices: Ginger, cinnamon, garlic, black pepper, star anise, chive.

Teas: Ginger, chrysanthemum, ginseng, cinnamon, turmeric.


Spring Foods
Spring is a transitional season and a time for lighter meals and cooking methods like light steaming, sautéing, and quick hot stir frying (maintaining an al dente quality to vegetables). These cooking techniques maintain nutrients and flavors, and make them easier to digest. This season is associated with the liver, meaning it is important to include foods that support detoxification and the smooth flow of Qi. Limit fried foods and processed ingredients that can cause stagnation.

Vegetables: Lightly cooked leafy greens and sprouts. Asparagus, kale, spinach, swiss chard, collards, and dandelion greens, cabbage, carrots, celery, potato, pumpkin, radish leaf, shiitake mushrooms, string beans, sweet potato, lettuce, onions, beetroot, young beets, chard, cucumber, aubergines, squash.

Fruits: Grapefruit, lemon, dates, berries, apricots, figs, grapes, pineapples, plums, apples, cherries, dates and bananas, and kiwi

Proteins: Chicken, shrimp, rabbit, white fish, eggs

Grains: Millet, quinoa, barley, buckwheat, sprouted grains like mung bean.

Nuts and Seeds: Sesame seeds and oil including black sesame seed which tones up the liver, sunflower seeds and oil, almonds, chestnuts, coconuts, and walnuts.

Herbs and Spices: Ginger, chives, green onions, cilantro, mint, basil, fennel, marjoram, rosemary, caraway, turmeric, coriander, dill, and bay leaf.

Fermented: Sauerkraut, kimchi, apple cider vinegar, wine vinegars

Sprouted Seeds: Mung beans, pea shoots, and sunflower sprouts.

Teas: Lavender, lime tree flowers, milk thistle, dandelion, ginger with honey, green


Summer Foods
Summer foods are intended to keep the body cool and hydrated in this season of hot, humid or dry weather. The heart and small intestine are associated with summer, and they require foods that are cooling in nature vs temperature, and that are easy to digest without overburdening the digestive system and depleting energy. Cold or raw foods can weaken the digestive tract by causing contraction, which causes holding in sweat and heat, contract the stomach, and stop digestion. Cold foods include raw foods, drinks with ice, and excessive dairy like yogurt and milk. Avoid spicy and greasy foods, which can cause internal heat and overstimulate the digestive system, causing irritability, acne, insomnia, and diarrhea or constipation. Grilling is common and should not be over used. When grilling meats, use sour fermented foods, fresh greens and cooked summer vegetables to balance the grease and dense heat from the grill. Generally, opt for light, steamed meals, stir fried veggies, and herbal teas instead of caffeine or alcohol. When eating cold or raw foods, compliment the meal with ginger or warm water with lemon.

Vegetables: Watercress, lettuce, bitter melon, cucumber, bok choy, enoki mushrooms, lotus root, asparagus, radishes, celery, corn, water chestnuts, peppers, eggplant, onions, broccoli, cabbage, and summer squash.

Proteins: Plant-based proteins, lean pork, aduki bean, coix seed, pistachio, mungbean, soy milk

Grains: Millet, oat, barley, rice, wheat

Herbs and Spices: Honeysuckle, chrysanthemum, mint, black plum, longan, sour date kernel, aged tangerine peel, basil, ginger, paprika, coriander, marjoram, rosemary, thyme, matcha

Fruits: Melons like watermelon and canteloupe, stone fruits like plum, peaches, nectarines, and cherries, strawberries, pears, mulberries, apple, tomato, berries, lemon, pineapple quince, elderberry, cranberry, fig, banana, coconut

Teas: Lotus leaf, Tulsi, mint and licorice root, ginger and lime, chrysanthemum, honeysuckle, Hawthorne berry, peppermint, green tea


Fall Foods
Fall is the transition time between summer and winter where slowing down and turning inward becomes the focus. The lungs and large intestines are the associated organs with fall, and they represent the body’s first line of immunity defense and elimination. It is important to keep warm by consuming warming foods that replenish fluids and eliminate dryness. Roasting, boiling, and stewing foods during fall adds warmth and preserves moisture.

Vegetables: Broccoli sprout, brussel sprouts, cauliflower, spinach, watercress, leek, onion, parsnips, fennel, Chinese yam, lotus root, sweet potato, pumpkin, snow fungus

Fruits: Apple, pear, peach, tangerine, golden kiwi, guava, persimmon, pomelo, fig

Proteins: Duck egg, duck, river fish, crab, black bean, adzuki bean, mung beans, white beans, lentils, chickpeas, tofu.

Grains: Rice, red rice, oat

Other: Honey, cane sugar, spices, tahini, rice wine, extra virgin oil, almonds

Herbs and Spices: Ginger, cinnamon, lotus seeds, American ginseng, lily bulb, osmanthus

Teas: Chrysanthemum, oolong


Nature works in amazing ways by providing the most nourishing foods to support our changing health needs through the seasons, but how we prepare them is the final step in ensuring those nutrients are properly absorbed and processed. It is instinctual to want warm and comforting foods in the cold winter months, like soups, stews, and roasted veggies, as they provide physical warmth and nourishment as we slow down and wait for spring. The summer months bring the desire to cool off and hydrate, calling for foods with high water content that are lightly cooked. Adjusting how we eat to best support our bodies through the seasons will lead to better health overall.


Resources

● https://www.acu4u.com/blog/eating-according-to-the-seasons-dietary-principles-of-traditional-chinese-medicine

● https://donnabunte.com/seasonal-eating-with-chinese-medicine/

● https://meaganrosewilson.substack.com/p/cooking-for-the-season-a-tcm-approach

● https://aprpc.com/embracing-winter-with-traditional-chinese-medicine/

● https://www.yinovacenter.com/blog/winter-nourishment-warming-foods-to-banish-the-chill/

● https://www.northernmedical.org/2025/02/12/warmer-days-lighter-meals-a-tcm-approach-to-spring-nutrition/

● https://gwcim.com/spring-frolicking-eating-with-the-seasons-in-chinese-medicine/

● https://www.avicenna.co.uk/fileadmin/uploads/Documents/TCM_Spring.pdf

● https://www.eacuwell.com/blog/seasonal-spring-superfoods-to-consider

● https://yina.co/blogs/wellness-guide/summer-wellness-tips?srsltid=AfmBOoqEdnQnAG6-vYCo7SdL0jK99R25bPvGaOMGbY72uRD2fF20i_2r

● https://riverpointacu.com/eating-according-to-tcm-five-foods-for-summer/

● https://www.rcwacupuncture.com/summer-nutritional-tips-according-to-chinese-medicine/

● https://www.yinovacenter.com/blog/autumn-recipes-to-nourish-your-yin/

● https://calandraacupuncture.com/2012/06/tcm-and-summer/

● https://raleighacupunctureinc.com/fall-health-nutrition/

● https://riverpointacu.com/best-fall-foods-for-health-and-longevity-a-tcm-perspective/

● https://harmonizingcare.com/promoting-health-in-autumn-with-traditional-chinese-medicine/

Cold Hands and Feet: A Chinese Medicine Guide to Better Circulation

While having cold hands and feet is a normal physical response to a cold environment, TCM teaches that persistently cold hands and feet are symptoms that may point to deeper health issues resulting from Qi, Yang, and Yin deficiencies. Too much cooling Yin and not enough warming Yang results in cold extremities. Restoring Yin Yang balance through proper diet, exercise, and TCM practices like acupuncture and medicinal herbs will help circulate blood through the body properly, warming chronically cold hands and feet.

Causes

Qi Deficiency:
 The health and quality of Qi, which is the energy of all life, is very important in TCM. If there is Qi stagnation, or insufficient Qi, symptoms like cold extremities may manifest. Without the body’s normal energy flow, its ability to generate warmth diminishes, leading to lack of warmth in the hands and feet. Qi stagnation can be caused by stress, poor eating habits, and a sedentary lifestyle.

Blood Stagnation:
 If you experience blood stagnation, it can lead to poor circulation, causing cold hands, chest pain, and feelings of oppression. In TCM, blood stasis is the concept that blood flow in the body is not as smooth as it should be, leading to various health issues like cold hands, pain, bruises, and a purple complexion. Good health relies on the smooth, robust flow of blood, so when it is stuck, it leads to discomfort. In order to correct the Qi deficit, it is necessary to incorporate mindfulness, appropriate rest and nourishing diets.

Yang Deficiency:
A Yang deficiency presents as fatigue, chills, and a pale face, resulting from a deficiency in the body’s warming energy. Yang is responsible for transforming and transporting Qi throughout the body. It is the warming principle that counterbalances Yin;s cooling and contracting nature. This harmony is essential for optimal bodily function. Chronic illness, ageing, overexertion, overeating of cold and raw foods, chronic stress, and prolonged exposure to a cold environment causes a Yang efficiency, with cold hands and feet being a noticeable symptom of the body’s inability to circulate warmth. Common symptoms of a Yang deficiency include chronic fatigue, sensitivity to cold, nasal congestion, continuous sneezing, abdominal pain, menstrual cramps and blood clots, and digestive issues.

Excessive Yin:
Yin and Yang need to be in harmony for the body to function at its best. While Yang is responsible for dispersing Qi and warmth throughout the body and limbs, Yin conveys that energy to the organs, and is cooling. If Yin and Yang are in disharmony, they can not connect, causing an inability to circulate energy through the body. This disconnect is called jue, and may result from meridian obstruction or insufficient Yang energy caused by Qi stagnation, blood stasis, and indigestion. An excess of Yin in the body results in cold hands and feet, because there is not enough Yang energy to keep the extremities warm, and the feet are farthest from the heart.

Remedies

Food: To treat a Yang deficiency, avoid consumption of cold or raw foods like salads, raw fruit, or milk. Do eat warm foods like cayenne, walnuts, pistachios, chestnuts, onion, garlic, mutton, leeks, cinnamon, mugwort leaves, jujube tea, and ginger, and medicinal herbs like cinnamon, clove, ginger, nutmeg. To treat blood stagnation, eat foods like apricots, cherries, red grapes, beets, beef, eggs, figs, dates, parsley, dark leafy greens. Include sulphur-rich foods like broccoli, cauliflower, cabbage, kale, and brussel sprouts, leafy greens, lentils, chickpeas, and walnuts for enhanced blood flow.

Foot Soak: Soak your feet in warm water for 15 minutes before bed, or sleep with a hot water bottle at the foot of your bed. Add mugwort leaves, ginger, or prickly ash for extra warmth.

Layering: Being cold can exacerbate Yang and Qi deficiencies, so layering and staying warm can help aid the body’s efforts to circulate blood and warm the extremities.

Exercise: A sedentary lifestyle encourages blood stagnation, so exercises like jogging, tai chi, walking, yoga, swimming, and other aerobic activities that do not cause overexertion are ideal for circulating blood throughout the body. Overexertion causes sweating, resulting in Yang depletion.

Acupuncture: By stimulating specific points along the body’s meridians, Qi and blood stagnation can be relieved. Activation of certain points, especially along the Kidney and Spleen meridians, circulates blood, restores warmth, increases Qi, and restores warmth to the hands and feet.

Cold hands and feet are strong indicators of an imbalance in the body’s Yin Yang relationship. Harmony can be restored through proper diet, exercises that are not excessively draining, foot soaks, warm clothes, and various TCM practices like acupuncture and medicinal herbs.

Supporting the body’s ability to circulate blood is the key to warming chronically cold hands and feet.

Resources

● https://www.commontcm.sg/chronic-illness/tcm-treatment-cold-hands-and-feet

● https://www.yongkangtcm.com/post/chinese-medicine-and-cold-extremities

● https://www.shanghaimedicalclinic.com/cold-hands-and-feet-what-to-do/

● https://sgpaincaretcm.com/understanding-cold-feet-traditional-chinese-medicine-approach/

The Daily Biological Clock

The TCM and Aruyvedic principle of the body clock ticks around the idea of Qi and its changing flow in the body throughout a 24 hour period. Also known as dinacharya, this principle recognizes the body’s natural flow physiologically and emotionally, and is a great tool to help align mind, body, and spirit. By returning to, or even just acknowledging this cycle, we can reconnect with our bodies and have a better understanding of how to support ourselves for optimal health. Split into 2 hour intervals, each time frame correlates with yin or yang, a time of day, an element, each organ and its biological function, an emotion, and a season. In the first 12 hours, energy increases and peaks to support the body through wakefulness, and then ebbs to support the body at rest. 

Early Morning

2am-6am

Liver, Lung, Large Intestine

Air, Yang, Spring

2am-3am: During this time, the liver is in the second half of its cycle of detoxification and creating fresh blood. During this time, you should be fully asleep. If you find yourself regularly waking at this hour, you could potentially have issues with proper liver detoxification, or have unprocessed feelings of anger, frustration, or rage.

3am-5am: This interval is the time of the lungs and respiration, and is also a time when the body should be asleep. If awake at this time, try breathing techniques to relax your body. Or exercise, as this is thought to be the time when the lungs are their strongest. Stay warm to help the lungs replenish oxygen. Feelings of sadness and grief are common now, and if left unaddressed can weaken the body’s immune system. If experiencing these feelings, stay in bed and rest.

5am-6am: This interval is the first half of the large intestine’s cycle of preparing for a bowel movement and removing toxins. In these early hours of wakefulness, it is the perfect time to shower or bathe, and combing your hair is thought to clear energy from the mind, allowing you to start your day fresh. The emotions associated with this time are defensiveness or feeling stuck.

Morning

6am-10am

Large Intestine, Stomach, Spleen

Earth, Yang, Spring

The morning is associated with spring, and is the perfect time to do Qi Gong and stretches to encourage the rising of Yang. Get outside so the lungs can get fresh air. Eat a nourishing meal that is large enough to provide enough energy, but not too large to overwhelm proper digestion. Avoid drinking cold liquids that can cause mucus production and clog digestion. Ginger is good to consume in the morning to aid in rising Yang and the heat encourages proper digestion. Warming food and drink at this time are crucial for digestion.

6am-7am: This is the second half of the large intestine’s time of elimination, and is the perfect time to have a bowel movement and prepare for your first meal of the day. If constipated, drink a large cup of warm water to promote hydration and get things moving.

7am-9am: This is the time of the stomach, so it is important to fit your largest meal of the day in this interval. Focusing on warm, nourishing foods will help your stomach digest and absorb the nutrients. Feelings associated with this time are disgust or despair. 

9am-10am: The spleen is in the first part of its cycle of releasing digestive enzymes to help digest your breakfast and turn it into energy for this first part of your day. With digestion comes the building of energy and qi in the blood. If you find you need caffeine pick me up to start your day, your spleen energy may be weak or fatigued.

Midday

10am-2pm

Spleen, Heart, Small Intestine

Water, Fire, Yang/Yin, Summer

Like summer, our energy peaks around noon. At this time Yang and Yin switch roles with the Yang giving way to Yin. Reservation of Yang energy is important at this time to carry you through the rest of the afternoon. Take a nap or meditate after lunch before returning to your daily activities. Late morning to midday is a great time to let your mind wander and expand, allowing Qi to flourish. Try a walk surrounded by nature around lunchtime for benefits to the heart. For lunch, avoid heavy foods that can make you feel bloated and groggy, and instead enjoy a light meal of easy to digest foods to keep you energized for the rest of the afternoon. 

10am-11am:  In the second half of the spleen’s cycle, you have plenty of energy to get your day started.  This is the best time to exercise or to start your work day. Try to accomplish your most taxing tasks at this time when you have optimal energy. Emotions you may feel at this time include low self-esteem.

11am-1pm: During the time of the heart, the heart is working hard, yet optimally, to pump nutrients through the body to give you energy. This is a good time to eat lunch to avoid a decrease in energy from lack of nutrients and fuel. Have a light, cooked meal, a cup of tea, or a 1 hour nap. You may feel extreme joy or sadness at this time, but proper nutrition at this time can help keep us emotionally grounded. 

1pm-2pm: As the small intestine begins its cycle, it will begin full digestion and assimilation of your prior meal.

Afternoon

2pm-6pm

Small Intestine, Bladder, Kidney

Air, Yin, Autumn


As the day moves into the afternoon, like autumn, Yin energy grows and Yang energy begins to wane. At this time, avoid over exerting the mind and body in a way that drains energy. You can exercise in the afternoon, but pay attention to your energy levels and adjust your routine accordingly. As evening approaches, guard yourself against feelings of agitation or upset. Take some time to reflect on the day in a non judgemental way. If you need an afternoon snack, stink to light foods that are not greasy and are caffeine free.

2pm-3pm: In the second half of the small intestine’s cycle, it is the perfect time to continue daily tasks such as work, errands, or exercise. Feelings of abandonment or vulnerability may arise at this time.

3pm-5pm: The bladder is working at this time to move metabolic waste through the kidney’s filtration system. Drinking water or tea at this time will help with this detoxification process. Use this time to study, challenge your mind, and learn new things. You may feel irritated in this phase of the cycle.

5pm-6pm: The kidneys are in the first part of their cycle of maintaining proper chemical balance. Proper function of the kidney is responsible for the development of blood, healthy respiration, sex drive, bone development and repair, and aging.

Evening

6pm-10pm

Kidney, Pericardium, Triple Burner

Water, Earth, Yin, Winter


Evening, like winter, is the time for winding down to restfulness. Yang energy has moved inward and Yin is at the surface. Go for a quiet walk after dinner, soak your feet in warm water, or massage the bottoms of your feet to move Qi downward away from the head to prepare for sleep. Allow your mind to clear, and try not to ruminate on the day or make plans for the next day. These activities are best saved for mornings. Try to eat a warming dinner between 5pm-7pm so the body has enough time to digest before bed. Incorporating cooling foods like radish is better i the evening. Eating a heavy meal at this time could result in a harder time to fall asleep since digestion is not at its strongest. 

6pm-7pm: Have a light dinner at this time, and then go for a walk or do stretches to activate circulation and blood filtration through the kidneys. Fear or terror are common emotions at this time. 

7pm-9pm: The pericardium cycle focuses on circulating nutrients to capillaries and the cells. The pericardium functions as protector of the heart and mind, circulates blood to the heart, and correlates to our relationships. Use this time to read or meditate, and avoid doing anything too mentally engaging. Focus on winding down for the night. These hours are the perfect time to conceive. Difficulty expressing emotions may be felt.

9pm-10pm: During the first half of the triple burner, or San Jiao stage, the endocrine system works to bring the body to homeostasis, and enzymes are adjusted. Start preparing for bed at this time. While no specific organ is associated with this time, the focus is on moving Qi and regulating water levels and excretions within the body.

Late Night

10pm-2am

Triple Burner, Gallbladder, Liver

Water, Fire, Yin/Yang, Winter

10pm-11pm: For the second half of this endocrine system’s process, you should be closer to or fully asleep so that the body has enough time to conserve energy for the next day. You may feel paranoia or confusion at this time.

11pm-1am: By this time of the gallbladder, you should be fully asleep. This is when Yin ebbs and Yang begins to grow to help keep you active during the day to come. Proper sleep at this time is essential to waking up restful with enough energy to start your day. The gallbladder is closely related to the liver, and performs functions like storing and excreting bile, controlling the sinews, controlling decisiveness, and influences quality of sleep. If the gallbladder is weak, blood will not be pulled from the sinews and sent to the liver for detoxification, which can cause various aches and pains upon waking.  Feelings of resentment are common at this time. 

1am-2am: This hour is the first of the liver’s detox cycle, and it is important to be fully asleep. While Yang is being stored in these hours, too much Yang energy can cause you to wake at this time.

Adjusting your lifestyle to best encourage and support these natural cycles can lead to potential diagnosing of ailments, proper organ function, and a return to homeostasis of mind, body, and spirit. Working with your body instead of against it will make you fell better, give you more energy, lessen aches and pains, and will allow your body to be healthier overall. Try paying attention to patterns of wakefulness at night and the corresponding organ functions, and to any recurring emotions you have throughout the day.


References