When it comes to cooking, hands down - Autumn & Winter are my favourite times of year. I love pulling out the slow cooker (and pressure cooker) and living on soups and stews. According to Chinese medicine, Autumn is associated with the Lung and Large Intestine meridians, which govern the respiratory and digestive systems. As far as diet goes, this means eating seasonal, whole foods that support these organs can help us stay healthy during the autumn months (colds and flus, be gone!).
We already shared an immune boosting soup - but here’s some more to tide you over. Let me know how yours turns out!
Autumn Butternut Pumpkin Soup with Turmeric & Ginger
Ingredients:
1 butternut pumpkin, peeled and diced
1 onion, chopped
3 cloves garlic, minced
1 inch piece of ginger, peeled and grated
2 cups vegetable or chicken broth
1 can coconut milk
1 tsp turmeric powder
1 tsp cinnamon
1 tsp cumin
1 tsp paprika
Salt and pepper to taste
Olive oil for cooking
Instructions:
1. Heat a large pot over medium heat and add 1 tbsp olive oil. Add the chopped onion and sauté for 2-3 minutes until translucent.
2. Add the minced garlic and grated ginger and cook for 1-2 minutes until fragrant.
3. Add the diced butternut pumpkin and stir to combine with the onion and garlic mixture. Cook for 5-7 minutes until the pumpkin begins to soften (You can also roast the pumpkin instead - my personal fave).
4. Add the veggie or chicken broth, coconut milk, and spices to the pot. Bring to a boil and then reduce heat to simmer for 20-25 minutes, or until the squash is tender.
5. Remove the pot from heat and let it cool slightly. Use an immersion blender or transfer the soup to a blender to puree until smooth. I like to keep it a little chunky - personal preference here!
6. Season with salt and pepper to taste.
7. Serve hot and enjoy!
Now let’s take a deeper look at the ingredients through a CM lens:
Not only is this soup delish, but it also contains ingredients that are beneficial for the Lung and Large Intestine meridians. Butternut pumpkin is a good source of vitamin A, which is important for respiratory health. Turmeric and ginger have anti-inflammatory properties and can help support the immune system. Coconut milk contains healthy fats and can aid in digestion. The warming spices in this recipe, such as cinnamon and paprika, can help improve circulation and promote warmth in the body during the cooler months.
Autumn Harvest Soup
Ingredients:
1 tablespoon olive oil
1 onion, diced
3 cloves garlic, minced
2 carrots, peeled and diced
2 parsnips, peeled and diced
1 sweet potato, peeled and diced
1 butternut pumpkin, peeled, seeded, and diced
6 cups chicken or vegetable broth
1 teaspoon dried thyme
1 teaspoon dried rosemary
1 teaspoon dried sage
1 bay leaf
1 cup cooked quinoa
Salt and pepper to taste
Instructions:
1. Heat the olive oil in a large pot over medium heat. Add the onion and garlic and sauté for 2-3 minutes until softened.
2. Add the carrots, parsnips, sweet potato, and butternut squash to the pot and stir to combine.
3. Add the chicken or vegetable broth, thyme, rosemary, sage, and bay leaf to the pot and stir to combine. Bring the mixture to a simmer and let cook for 15-20 minutes until the vegetables are tender.
4. Remove the bay leaf from the pot and discard. Using a blender, blend the soup until it is smooth and creamy.
5. Stir in the cooked quinoa and season the soup with salt and pepper to taste. Serve hot.
Similar to above, this soup incorporates several ingredients used to support the body during the cooler Autumn season. Sweet potato is thought to strengthen the digestive system, and quinoa is a high-protein grain that is rich in vitamins and minerals, and also supports the immune system.
The sprinkle of thyme, rosemary, and sage in this recipe also provides medicinal benefits. Thyme is thought to have antiseptic and antiviral properties, while rosemary is believed to support circulation and memory. Sage is known for its anti-inflammatory properties and is thought to support the digestive system.
**Note: you can be free and easy when it comes to both recipes. For the first, I like to roast the pumpkin and garlic. For the second, I’m a fan of doing it in the pressure cooker, and I throw in a tin of drained chickpeas or lentils. The choice is yours!
Sources:
- Pitchford, P. (2002). Healing with whole foods: Asian traditions and modern nutrition. North Atlantic Books.
- Smith, C. A., Armour, M., Lee, M. S., Wang, L. Q., & Hay, P. J. (2016). Acupuncture for depression. Cochrane Database of Systematic Reviews, 3.
- Wang, Y., Liu, J. P., & Chen, J. (2015). Chinese herbal medicine for postpartum depression: A systematic review of randomized controlled trials. Evidence-based complementary and alternative medicine, 2015.
- Leggett, D. (2005). Recipes for self-healing. Meridian Press.