As soon as that first cold night hits as the seasons change, us humans naturally start craving warming, nourishing foods. And our bodies are pretty smart – not only are these warming foods yummy, but Autumn + Winter meals packed full of wholefoods and root veggies can help boost immunity, support digestion, and keep us feeling balanced and healthy. Add to that some Chinese Medicine (CM) dietary principles and suddenly, this cooler season is looking pretty great all round.
See below for some of my go-to recipes for cooler-season wellness that combine these principles:
Root Vegetable + Mushroom Soup
Ingredients:
2 tablespoons olive oil
1 onion, chopped
3 cloves garlic, minced
2 teaspoons grated ginger
1 teaspoon ground cumin
1 teaspoon ground coriander
1 teaspoon turmeric
6 cups vegetable broth
1 sweet potato, peeled and chopped
2 parsnips, peeled and chopped
2 carrots, peeled and chopped
1 cup chopped mushrooms (shiitake, cremini, or a mix)
1 cup chopped kale or spinach
Salt and pepper to taste
Instructions:
1. In a large pot, heat the olive oil over medium heat. Add the onion and cook until softened, about 5 minutes.
2. Add the garlic, ginger, cumin, coriander, and turmeric and cook for another minute or until fragrant.
3. Add the vegetable broth, sweet potato, parsnips, and carrots. Bring to a boil and then reduce the heat and let simmer for about 20 minutes or until the vegetables are tender.
4. Add the mushrooms and kale or spinach and let simmer for another 5 minutes or until the mushrooms are cooked through.
5. Season with salt and pepper to taste.
Now let's take a closer look at the CM dietary principles involved:
Mushrooms: In CM, mushrooms are considered immune tonics and can help boost the immune system. Big ups because they’re also rich in polysaccharides (which have been shown to have anti-tumor and anti-inflammatory effects).
Root vegetables: Sweet potato, parsnips, and carrots are all considered ‘warming’ foods in CM and can help support the digestive system during the colder months.
Ginger and garlic: these 2 powerhouses are also considered warming and can help stimulate circulation and promote digestion.
Leafy greens: When it comes to thermal properties, interestingly, kale and spinach (which are both high in vitamins and minerals that can support overall health) are considered cooling foods in CM. This balance of warming and cooling ingredients helps to create a harmonious dish that supports the body in winter.
What’s the big deal about incorporating whole foods and CM principles into our meals? Basically, when we live in sync with the seasons, it can help us feel our best. That’s a big tick for our overall wellness.
Want more? How about this divine Vegetable and Ginger Congee for more Winter wellness?
Oh, and if you need an immunity boost - book an appointment to see me in Bondi or Newtown now!
Sources:
1. Pitchford, P. (2002). Healing with whole foods: Asian traditions and modern nutrition (3rd ed.). Berkeley, CA: North Atlantic Books.
2. Flaws, B. (2005). The book of jook: Chinese medicinal porridges: A healthy alternative to the typical western breakfast. Boulder, CO: Blue Poppy Press.