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Nourishing Recipes for the Autumn Season

In Traditional Chinese Medicine each season correlates to a specific organ. Autumn is connected to the Lung organ and supports our respiratory health and immune responses. Change of seasons can make us prone to illness, but we can support our health by eating what is in sync with this time of year.

Autumn weather is often windy and dry, therefore pungent and moistening foods are recommended. Here are a few recipes to help you eat with the season.


Miso & Shiitake Mushroom Soup

(recipe from Mayway, Chinese Traditional Herbs)

The combination of miso and shitake pack this recipe full of nutrition. Miso is rich in nutrients that support the bones and nervous system, high in probiotics, increases circulation. Shiitake's support the immune system, heart health, decrease inflammation, lower cholesterol, and are full of B vitamins that support energy and well-being.


  • 1-2 tablespoons coconut or olive oil (optionally infused with a few drops of roasted sesame oil)

  • 2-4 cloves finely chopped garlic

  • 1 chopped onion

  • ½ cup thinly sliced shiitake mushrooms

  • 3-4 inches chopped burdock root

  • 3-4 inches chopped daikon radish

  • 2 finely chopped carrots

  • 1 peeled and chopped sweet potato

  • 1 peeled and chopped beet

  • 4 cups water or vegetable stock

  • 3-6 tablespoons red or brown miso paste to taste

  • 1 bunch kale with stems removed and finely chopped

  • Serve garnished with a sprinkling of gomashio (Japanese sesame salt seasoning) and seaweed or kelp (Wakame or Kombu are good choices)


Use artichoke, parsnip, asparagus in place of burdock

Use turnips, red radish, parsnip, or jicama in place of daikon radish


1.Cut all vegetables into thin slices or 1 inch chunks.

2. Melt coconut oil or warm olive oil in a large pot over medium-high heat.

3. Sauté garlic and onions for 5 minutes, or until translucent and slightly browned.

4. Add shiitake mushrooms, burdock, daikon, carrot, sweet potato and beet; sauté another 5-10 minutes.

5. Add water or vegetable stock, and bring to a boil.

6. Reduce heat to medium-low, cover, and simmer for 20 minutes.

7. Add kale and simmer for another 10-15 minutes.

8. In the meantime, take out a ½ to 1 cup of broth and allow to cool for a couple minutes, blend with miso paste in a bowl until it is a dense liquid.

9. Take soup off burner and allow to cool for a few minutes, add miso to soup, blend well.

Serve garnished with a sprinkling of gomashio and seaweed.


Winter Squash Soup

(recipe from Mayway, Chinese Traditional Herbs)

Use butternut, pumpkin, or acorn and get the benefits of vitamins A and C, potassium and manganese, and a good source of vitamin E, vitamins B 2 & 6, folate, vitamin K, iron and magnesium.


  • 1-2 tablespoons coconut oil or butter

  • Large butternut or other winter squash cubed and peeled (about 1.5 pounds)

  • 1-2 chopped carrots

  • 1 stalk chopped celery

  • 2 cloves finely chopped garlic

  • 1/2 cup chopped sweet onion

  • 3 cups vegetable or chicken broth (preferably organic)

  • 1/4 teaspoon cinnamon

  • 1/4 teaspoon finely chopped fresh ginger

  • 1/8 teaspoon nutmeg

  • 1/8 teaspoon salt, or to taste

  • Optional: one bunch kale with stems removed and finely chopped

  • Serve garnished with a dollop of yogurt or sour cream

1. Melt coconut oil or butter in a large pot over medium-high heat.

2. Add squash, carrot, celery, garlic and onion; sauté for 10-12 minutes.

3. Add chicken broth, and bring to a boil.

4. Reduce heat, cover, and simmer for 30 minutes.

5. Remove from heat; stir in cinnamon, ginger, nutmeg and salt.

6. Use a handheld immersion blender in the pot to blend until smooth. Alternately, place batches of the soup in a blender. Remove center portion of blender lid to allow steam to escape, and secure blender lid on blender. Place a clean dishtowel over opening in blender lid to avoid splatters. Blend until smooth. Optional: Add finely chopped kale and bring back to a simmer for 10 minutes.


The fall season is the perfect time to receive acupuncture treatments to tune up your body and prevent illnesses. Seasonal acupuncture is a great way to maintain optimal health.

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