What to Eat in Late Summer According to Traditional Chinese Medicine

By Rosie Ettinger

Introduction to Traditional Chinese Medicine Dietary Therapeutics

In Traditional Chinese Medicine attuning your daily habits to maintain balance and harmony with each changing season is a core aspect of maintaining wellbeing. Each season is associated with specific organs, flavors and elements. The season of late summer, for example, is associated with the element of earth, and what are considered in Chinese Medicine to be the "earth" organs of the digestive system. As the late summer season approaches, the energy known as Yang begins to wane while the energy called Yin slowly rises, and with this change, supporting the earth organs of the body becomes the focus. 

The earth organ system includes the Stomach and Spleen organs and meridians. In TCM the "Spleen" corresponds to the activities that occur in the digestive system including aspects of the pancreas, small intestine and stomach. Supporting digestive function as the warmth fades and the coolness creeps in will assist with warding off seasonal illnesses.

The flavor associated with the late summer season is sweet which helps to harmonize the function of the digestive system. It does so, partially, through it's classification as one of two "yang" flavors in Chinese Dietetics. As the days grow cooler, and the environment around you grows in it's yin energy, you can help balance the body from the inside by increasing your intake of yang flavors (such as sweet and pungent). 

What to Eat

During the late summer season, it is recommended to incorporate foods that are primarily bland and sweet, while still balancing your plate with all five flavors. The flavors are sweet, pungent, sour, bitter, and salty. The sweet foods help support the Earth element and promote digestion. Some foods to try this late summer are whole grains, beans, legumes, nuts and seeds. Additionally, foods including fungi, dates, vegetables and  incorporating foods that are cooked or lightly steamed can be beneficial for the Spleen and Stomach. Prioritizing eating your food warm is also supportive to your digestive system, as cold and raw foods can cause your system to strugge to balance the internal coolness of the food with the cooling of the air during this time of year. 

Avoid Dampness

Avoiding foods that create dampness in the body is important during the late summer season. This includes greasy or fried foods, dairy products, and excessive sugary and processed sweets. Dampness in TCM can lead to digestive issues and a feeling of heaviness in the limbs, so it's best to focus on simple, and easily digestible foods instead. 

Seasonal Recipe: Mujadara

(Brown Rice with Lentils & Carmalized Onions)

One simple and nourishing recipe that is perfect for the late summer season is Mujadara. Mujadara is an Arabic dish that is easy to digest, and nourishing. This warming and comforting dish is perfect for supporting the Spleen and Stomach during the late summer season.

Brown Rice - Strengthens Spleen, Soothes Stomach, neutral in temperature and sweet in flavor.

Lentils - Nourish and Tonify the Spleen and Stomach and Kidneys, neutral in temperature and sweet in flavor. (Red lentils are considered to be slightly bitter, I use green for this recipe).

Carmalized Onions - Although as alliums, onions are considered to have a warming thermal temperature and pungent flavor, by carmalizing them, you are able to bring out the sweetness of the onion. Their slight pungency beneath the sweetness helps disperse Qi throughout the body, which is helpful for preventing the dampness of this time of year from becoming stagnant in your body. 

 

Mujadara (Gluten Free & Vegetarian)

This dish can be easily made vegan by substituting greek yogurt for dairy-free yogurt.

Makes 4-6 servings

Ingredients:

1 piece of kambu seaweed

1/2 Cup of brown rice

2-4 Cups of filtered water

1/2 cup of dried green lentils

1 large yellow onion

1/4 cups chopped parsley (fresh)

1 single serve greek yogurt, unsweetened, plain (150-200 grams)

Can substitute this for a plain, dairy-free yogurt to make this recipe vegan

1/4 cup avocado oil

1 Tbsp ground cumin

Lemon juice (a squeeze - fresh preferred)

1 bay leaf

Salt to taste

Pepper to taste

Instructions:

1. Rinse green lentils, then, in a large pot, add lentils and water and one piece of Kambu seaweed, the bay leaf and cumin, then cover the pot.
2. Place on stove over medium high heat and bring to a boil, turn down to a simmer for ten minutes.
3. After ten minutes of simmering, add the brown rice, cover the pot and allow the pot to simmer on medium-low until the water is absorbed (15 to 25 minutes). 
4. While the rice and lentils are simmering, slice the yellow onion lengthwise into even strips, and pre-heat a large frying pan with the avocado oil. When the onion hits the oil and sizzles, that's when to add the onions to the pan. 
5. Add the onions to the pan and salt generously.
6. Stir onions about every two minutes to start, try to match the browning with the softening by lowering the temperature if they begin to get too crispy. Continue to carmalize the onions until soft and sweet, around 20 minutes. 
7. Once onions are soft, spoon them onto a paper-towel lined plate. The paper towel is to absorb any excess oil.
8. Drain any remaining water from cooked lentils and rice, and remove the bay leaf, season with salt and pepper lightly, so as to maintain the bland/sweet flavors that make this dish therapeutic.
9. Mix the chopped fresh parsley with a generous 1/2 teaspoon of ground cumin, the yogurt, and a splash of lemon juice. Serve as a sauce to add a bit of sour and pungent flavors to the dish. Enjoy!

 

Reflections: 

By following these recommendations and incorporating nourishing foods and simple cooking methods into your routine, you can support maintaining your body's natural balance during the late summer season according to traditional Chinese medicinal dietary principles. Invite yourself to slow down during this time, keep things simple, and incorporate moments of stillness to embrace the growing Yin of the late summer season.