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/

Poor Sleep + TCM Body Clock

Quality sleep often feels elusive in the hustle and bustle of modern living. Even on a peaceful night,
there is that sneaky 3am wake up to use the restroom, which completely disrupts the night’s sleep cycle. While this may seem like a normal occurrence, if regular, it can point to deeper issues within the body. Trouble falling asleep, trouble staying awake, waking too early, or any other struggle associated with sleep may have a deeper meaning, and understanding Traditional Chinese Medicine (TCM) teachings may be the start to sleeping better. The TCM body clock is a great guide to the different organs and their role in sleep, and can be used to help pinpoint which organ needs support. Practices like diet change, herbs, and acupuncture can offer that support. Sleep is a crucial component of TCM teachings, and is the most important factor in keeping our bodies functioning optimally.

TCM Body Clock

The TCM body clock breaks the body’s internal clock into 12 2-hour intervals which are associated with an organ, meridian, and time. During restful sleep, Qi flows abundantly throughout the body, maintaining physical, emotional, and mental balance. If you consistently wake at the same time each night, there may be a physical or emotional issue with that organ that needs to be addressed.

11pm-1am- Gallbladder/Wood/Yang:

Action- sleep, release bile, cellular repair, build blood cells

Physical symptoms- indigestion, difficulty metabolizing fats, headaches

Emotional symptoms- bitterness, resentment, indecision, emotional stagnation

Treatments- Acupuncture can target the gallbladder meridians to regulate Qi and improve digestive function. Herbal formulas can be used to clear heat and support gallbladder health. Avoid fatty and greasy foods, and practice mindfulness to release resentment and clear emotional stagnation

1am-3am- Liver/Wood/Yin:

Action- Deep sleep, detox blood, rest and recovery, smooth flow of Qi

Physical symptoms- tension, irritability, digestive disturbances, too much Yang, disturbance in detoxification pathways, liver congestion, excess toxins

Emotional symptoms- anger, frustration, stress, suppressed emotions

Treatments- Acupuncture targets points along the liver meridian, unblocking stagnant Qi. Herbal remedies restore balance to liver Qi, and reducing alcohol, toxins, and stress while incorporating relaxing activities like meditation or yoga, can support optimal liver function.

3am-5am- Lungs/Metal/Yin:

Action- Deep sleep, dreams and memory, detox lungs

Physical symptoms- Respiratory issues, difficulty breathing, skin problems

Emotional symptoms- Grief, sadness, emotional suppression, unresolved loss

Treatments- If you wake regularly at this time, try breathing exercises to soothe your nerves. Also, keep warm to help the lungs replenish the body with oxygen. Acupuncture along the lung meridian opens airways and releases emotional tension. Herbal remedies can moisten and nourish the lungs. Deep breathing exercises, meditation, and journaling or counseling can help ease feelings of grief.

5am-7am- Large Intestines/Metal/Yang:

Action- Wake up, release bowls, meditate, elimination

Physical symptoms- Constipation, bloating, sluggish digestion, difficulty of letting go

Emotional symptoms- Stuckness, inability to let go, feeling overwhelmed, unable to release feelings from the past

Treatments- Brushing your hair can clear out energy from the mind. This practice can relieve emotions of defensiveness or being stuck. Acupuncture along the large intestine meridian can encourage elimination, both physical or emotional, and restore balance. Herbal formulas can regulate bowel movements. Increasing water intake, fiber intake, and incorporating emotional release practices like yoga or qigong can help you let go both emotionally and physically.

As the body sleeps, it goes through periods of rest, Yin, and wakeful expansion, Yang. Keeping these energies in balance is crucial for optimal bodily function. Proper sleep allows each organ to complete its necessary function, allows emotions to be properly processed, and keeps the body in harmony. Recognizing your sleep issues and their patterns can lead to understanding what is causing your unrest, and the TCM body clock is a straightforward guide to follow.

References

● https://yosan.edu/understanding-the-tcm-body-clock-why-you-keep-waking-up-at-4-am/

● https://www.rootandbones.com/blogs/news/the-importance-of-sleep-in-tcm

● wildearthacupuncture.com/blog/2024/3/22/what-traditional-chinese-medicine-says-abiut-sleep?srsltid=AfmBOopHVvZbas27tT8CaqaQhx3leLmVEr5XdEAZtAb9WWdk2BCgXKgM

● https://www.nirvananaturopathics.com/blog/traditional-chinese-organ-body-clock

Lives Passing By: The Meaning of Sonder

There’s a word that captures a feeling many of us have experienced without always knowing how to name it: sonder. It’s the quiet realization that every person around you is living a life just as complex, chaotic, and meaningful as your own.

We move through our days surrounded by strangers—at the grocery store, in classrooms, on sidewalks, in traffic—rarely stopping to consider the depth of the lives passing beside us. Yet every single person we encounter carries their own memories, emotions, worries, dreams, and stories. Each person has faced moments that shaped them in ways we may never see.

It’s something I often find myself wondering about: what people’s stories might be.

No two lives unfold in exactly the same way. While we can share ideas, opinions, and experiences, no person will ever truly mirror another. Everyone carries a unique combination of challenges and triumphs. For some people, a moment of trauma for one individual might be a daily reality for another. That contrast alone reveals just how different—and how layered—our lives can be.

Think about a classroom, for example. You might sit beside the same people every day for months or even years, yet still know almost nothing about what they’re navigating beyond those walls. The person on your right might have just been accepted into their dream school. The person on your left might be quietly coping with the loss of someone they love.

From my own experience, I’ve often been surprised when I finally learn pieces of someone’s story. The lives people carry beneath the surface can be far more complicated than we ever imagined.

Despite everything people face, life keeps moving. Everyone continues to show up—to school, to work, to family gatherings, to everyday responsibilities—no matter what they may be carrying internally. That resilience is part of what makes humanity so fascinating.

It’s also what allows people with vastly different stories to come together around shared beliefs or causes. At a protest, for example, some individuals may show up to support an issue they care about, while others are there because they are living that issue every single day. Their reasons may differ, but their voices meet in the same space.

One image I once saw captured this idea perfectly. It was a photograph taken from above of a crowded traffic jam—dozens of cars packed together on the road. Above each vehicle were words describing what the driver inside might be going through at that exact moment.

Of course, the descriptions were imagined, but the message was powerful.

One car might hold someone on the way to a life-changing job interview. The car beside them might carry someone who had just received a terminal diagnosis. Another might contain a parent rushing to pick up their child. Another, someone grieving quietly after devastating news. From the outside, every car looked the same. Inside, entire worlds were unfolding.

It’s easy to assume that people who appear confident, successful, or even flawless must have easy lives. But often, those who seem the most put together have endured struggles that shaped them in ways we can’t see.

Whether someone is experiencing homelessness or standing on a red carpet, we all share something fundamental: we are human.

Every person walking past you was once someone’s baby. Every person has felt joy, fear, heartbreak, hope. And every person carries thoughts and emotions that remain largely invisible to the world around them.

That’s why the concept of sonder is so powerful. It reminds us that we may never fully understand what someone else is going through. Even the people we see every day can remain strangers in many ways. And sometimes, even those closest to us may be carrying experiences we have yet to see. There are billions of people in this world. Each one is living a life filled with moments, memories, and meaning.

And every day, their lives pass quietly beside our own.

~Guest blog by Nadia Anderson