“Your body is a temple, but only if you treat it as one.” ~Astrid Alauda
Fall is in the air and all the wonderful things that come with it- pumpkin EVERYTHING (yum!), apples, cider, cinnamon, scarves, changing leaves, crisp air, Halloween… Love it! The initial transition from glorious summer days to the raw expression of Fall can be daunting because we always want just one more day of 75 degrees and sunny. The reality of it though, is Mother Nature doesn’t do us any favors and goes about her ways as she sees fit, so the next best thing we can do is comply and work with her!
This post is going to be geared all around foods to consider during the Fall season. As a friendly reminder, everything I discuss is not the end all and be all answer to your individual needs. Our constitutions are different meaning our health concerns are going to be very different in regards to food. A general understanding is the foundation to figuring out what your particular needs are and by all means, if you have specific questions, please don’t hesitate to ask. This is a very comprehensive and complex system to understand all the ins and outs right off the bat and I’m merely touching the surface of it in introducing this, to some, new idea of thought. 
We all have a sense that some foods take precedence over others in their nature and flavor according to what is happening in the environment around us. For example, on a cold, snowy, winter’s day we are not always inclined to go outside and eat an ice cream cone- mixing the cold nature of the ice cream with the cold nature of the environment can wreak havoc on our bodies by cooling and slowing the digestive fire. Without even making the correlation, this can result in unpleasant symptoms like gas, bloating, diarrhea, lowered immune function and inability to absorb the necessary nutrients our bodies need… stuff we could permanently do without. We’re more inclined to having warming foods, or natures and flavors that keep the digestive fire going inside of us. It is also key to stick to foods that are in season, as they possess the energetic properties that are most desired at the time of year they are harvested.
What is the nature and flavor of food according to Chinese dietetics? The nature of food refers to the qi of the food that can be either cold, cool, neutral, warm, or hot. The flavor, or wei, of food refers to being bitter, sweet, pungent, salty, sour, [and a lot of sources like to include umami]. The correct combination of nature and flavor in a given season will increase the body’s health and vitality. Body awareness plays a big part in choosing foods. Often we crave certain natures and flavors without really understanding why. Our bodies just know that’s what is needed. As a teacher of mine said to me just yesterday, just go with it, your body knows best. And it really does… and if you’re interested, maybe what I’m about to discuss will shed some light on why we really like warm, spiced apple cider in the Fall.
Another point to consider before I dive into the fall season: just because a food may be uncooked, does not mean it’s nature is naturally cool or cold. Fresh ginger (sheng jiang), for example, is a very warming food and does not need to be cooked to achieve this action. It has benefits like restoring digestion and helping nausea (counterflow qi) because of this warming action on the digestive functions in the body. This is some (literal) food for thought to broaden your dietetics knowledge and perhaps inspire you to try out new and delicious seasonal recipes.
The weather change in Fall symbolizes the rhythm of nature going back into a restorative, yin phase (see previous post for more information on this!). At this time our bodies are looking to stay balanced with foods that can offset this crisp and cool weather that nature is taking on. As the cooling function of nature is directed lower and inward (yin), in order to support our bodies through this energetic change, we often need foods to push the deep energy and blood up and out to the surface of our bodies to keep circulation and digestion going and to ultimately stay warm. All this to consider while also taking on the restorative, storing qualities that nature is beginning. Foods with pungent (yang) flavors act on the metal descending function of the body which corresponds with the Fall season. Think of all the pungent foods you can and that heat inducing, fluid moving, pore opening effect.
Some examples of pungent foods include: warming pungents: all onion family members, cinnamon, spearmint, rosemary, scallion, fresh and dried ginger, black pepper, all hot peppers, cayenne, fennel, anise, dill, mustard greens, horseradish, basil, coriander, cumin, garlic, and nutmeg. cooling pungents: peppermint, marjoram, elder flowers, white pepper, and radish.
Along with pungent flavors, consider seasonal foods to incorporate in your cooking. This isn’t terribly hard because they are all generally accessible to us at the super market. My friend and future wellness coach, Sarah, has the following to contribute regarding Fall foods:
“Root vegetables are a rich source of complex carbohydrates, providing a steady source of energy to the body, rather than upsetting blood sugar levels like refined sweet foods. Just like roots absorb, assimilate and supply plants with vital nutrients, they also increase absorption and assimilation in our digestive tracts!
Long roots, like burdock, carrots, parsnips and daikon radish, are excellent blood purifiers and can help improve circulation in the body and increase mental clarity.
Round roots, like turnips, radishes, beets and rutabagas, are nourishing to the stomach, spleen, pancreas and reproductive organs and can help regulate blood sugar and moods, and alleviate cravings.
To mimic the slowing down of energy during this time, we often start to make stews, soups, baked dishes, and warm liquids which are all some of the perks of this season. Slow cooking is preparing the energetics of our food to support the storing, warming, and essentially “feel good” functions our bodies love during this time. Using seasonal fruits and vegetables with some pungent flavors and slow cooking is a recipe for a happy, supported body.
Here are two recipes to consider to keep the body going as the days get cooler:
My favorite Pumpkin Curry Recipe by Healing Cuisine makes 3-4 servings:
1 onion, diced
2 large cloves garlic, sliced
2 cups Sugar Pie pumpkin and/or Butternut squash, peeled and diced
1 red potato, diced
2 cups low-sodium vegetable broth
2 cups greens, chopped, such as 3 or 4 leaves of kale
1 cup chickpeas, drained (I prefer Eden brand)
1 cup light coconut milk
1 tablespoon curry powder
1/2 teaspoon sea salt, or to taste
1/4 teaspoon red pepper flakes (optional)
1 teaspoon ginger, freshly grated
3 tablespoons thickener (kuzu root starch or arrowroot powder) dissolved in cool water to cover, about ¼ cup
1. Dice vegetables in ¾-inch pieces or to size of chickpeas. In a large skillet or a wide pot, place onion, garlic, pumpkin/squash, potato and vegetable broth. Bring to boil, then lower heat to slow boil for 5 minutes, stirring a couple of times.
2. Add greens, chickpeas, coconut milk, and seasonings. Return to a slow boil and cook until done, about 10 minutes more. Stir thickener with cool water and add to pot. Stir to form a thick gravy consistency.
Shepherd’s Barley Soup by Paul Pitchford, “Healing with Whole Foods”
1/4 onion, chopped
4 carrots, grated
2 parsnips, diced
1 tablespoon oil
2 quarts water
1 cup barley
1/3 teaspoon ginger, grated
1 teaspoon sea salt or 1 tablespoon natto miso
parsley
1. Saute onion, carrots, and parsnips in oil (optional)
2. Add water, barley, and ginger. Simmer 1 1/2 hours.
3. Add salt or miso and simmer 15 minutes more.
4. Garnish with parsley.
Enjoy and please share your ideas and recipes! Spiced apple cider? A healthy apple pie? Juices? Have a healthy and restful week!
