When temperatures start dropping outside, it’s time to start making food choices to support our bodies on the inside. Gone is the time of Summer’s warm yang internal energy which helps us to digest cold, raw foods. Eating for the fall requires that our food be cooked so as to put less of a strain on our digestive system which ultimately conserves our body’s energy for protection against illness, which we’re more susceptible to in Fall.

Nourish, preserve and defend with food!

Fall corresponds to the Metal element in Five Element theory and is associated with the Lung system. The Lungs are prone to dryness in the Fall – think scratchy throat, decreased immunity, dry cough, chapped lips etc. Choosing foods that are moistening such as pears, pumpkins, mushrooms, figs and nuts are all nourishing for the lungs.

Sour flavors (grapefruit, lemons, pickles) can help to preserve our body’s fluids to combat the dryness of the season.

Finally, if you feel a cold coming on defend your Lungs by choosing foods that help boost your immune system such as cinnamon, chili, ginger and garlic.

Some examples of foods to include in your Fall meals include:

  • Cooked vegetables
  • Parsnips
  • Sweet potatoes
  • Horseradish
  • Garlic
  • Orange vegetables like winter squashes
  • Onions
  • Olives
  • Vinegars
  • Fermented foods (including yogurt, miso, sauerkraut, tempeh)
  • Adzuki beans
  • Navy beans
  • Walnuts
  • Chestnuts
  • Lemons and Limes
  • Apples
  • Pears
  • Spices: bay leaves, black pepper, chili, cardamom, cinnamon, nutmeg, turmeric, rosemary
  • Dark, leafy winter greens such as kale, chard, mustard greens, etc.
  • Warming soups and stews

Foods to minimize are those that create coolness and dampness, such as:

  • Uncultured dairy products like cold milk, cream, etc.
  • Cucumbers
  • Watermelon
  • Cold drinks
  • Raw foods (including salads, instead opt for cooked vegetables)
  • Noodles
  • Potatoes
  • Bread
  • Sugar

Enjoy this recipe for Cinnamon Baked Pears which combines both moistening and defensive ingredients. Though, perhaps leave out the ice cream and top with whipped cream or nothing!