Light Living
Welcome the Fresh Energy of Early Summer
Medicine Meal explores the intersection of food and herbs as medicine. The name comes from the Japanese Yakuzen culture, which is about creating delicious, healing meals using traditional Chinese medicine herbs and principles.
The early summer months are an auspicious time to lighten up—just as each season brings fresh energy, we too can transform how we feel. Feeling sluggish, foggy-headed, or stuck is common—a lingering heaviness caused by rich foods, inactivity, and stress. In Traditional Chinese Medicine (TCM), this often signals excess dampness, where the body holds onto too much fluid, leading to bloating, water retention, brain fog, and fatigue. To regain balance, focus on foods that drain dampness, support digestion, and invigorate circulation, helping the body feel lighter, clearer, and more energized.
Signs of Dampness in the Body
- Feeling sluggish or heavy
- Puffiness or water retention
- Stiffness in the joints
- Excess mucus, sinus congestion
- Digestive discomfort
- Brain fog, poor concentration
How to Clear Dampness with Food and Herbs
- The bitterness of leafy greens (i.e., dandelion, watercress, spinach) helps the body clear excess water retention.
- Barley, green tea, aduki beans, and astragalus root are mild diuretics that gently clear Dampness.
- Fermented foods (i.e., Kimchi, sauerkraut, miso) balance gut health and prevent stagnation and inflammation in the body.
- Fresh ginger tea warms digestion and helps the body metabolize fluids.
- Oolong Tea benefits digestion and mental clarity.
- Avoid excess dairy, sugar, fried foods, and iced food and drinks, which create more dampness.
In TCM, feeling lighter isn’t just about food—it’s also about movement, breath, and mindset. As the season shifts, try some of the following ideas.
- Gentle movement like walking or stretching in fresh air.
- Deep breathing to increase healthy energy (Qi) and move “stuck” feelings out of the body.
- Declutter your home and workspaces, which mirrors clearing out internal heaviness.
Barley and Greens Congee
Makes 6-8 servings
Barley congee is about balancing healthy bodily fluids and nourishing Blood. The barley and greens strengthen the body in a way that slows hair loss, resolves constipation, and reduces bloating. It is a wonderful healing meal to make when you need deep hydration and a reset for the digestive system.
Ingredients:
½ cup pearl barley
½ cup uncooked white rice
1 cup roughly chopped spinach
1 cup roughly chopped kale, chard, or other greens
6 cups chicken stock or water
1 Tbsp unsalted butter
1 tsp sea salt
1 tsp pine nuts (optional)
1 tsp black sesame seeds (optional)
Optional herbs: 3” piece of kombu seaweed, five jujube dates, two reishi slices, and/or 1/8 cup astragalus root
INSTRUCTIONS:
In a large soup pot, bring the pearl barley, rice, spinach, greens, herbs (if using), and 6 cups of chicken stock or water in a large pot. Turn the heat to low, cover, and simmer, stirring occasionally to prevent scorching, for 45 minutes to 1 hour. Stir in the butter and salt. Serve warm topped with pine nuts and black sesame seeds (if using).
Store leftovers in an airtight container in the refrigerator for up to 5 days. Reheat congee over low heat on the stovetop, stirring in additional liquid as needed.
Kinpira Gobo
Stir Fried Burdock Root
makes 4 servings
A humble dish often served in a bento lunch, Kinpira is a quick stir fry simmered in soy sauce. The star of this recipe is the shredded burdock root, “gobo” in Japanese, which purifies the Blood by clearing heat and toxins. It is a versatile side dish that can be made ahead and stored in the fridge for up to 1 week.
Ingredients:
9 ounces (250g) burdock root, peeled and julienned
1 small carrot, peeled
1 ½ Tbsp sesame oil
1 ½ Tbsp soy sauce
1 Tbsp mirin
1 Tbsp sake
1 Tbsp cane sugar
1 dried red chili pepper, chopped (optional)
2 tsp black sesame seeds
INSTRUCTIONS:
Using the back of a large knife, peel burdock root and slice on the diagonal into thin rounds. Cut burdock root slices and carrot into 2-inch matchsticks (julienne). Soak gobo strips in water for 10 minutes, changing the water halfway to remove the strong astringent flavor. Drain in a colander and remove as much water as possible by pressing with the back of a wooden spoon.
In a wok or large skillet, heat the sesame oil over medium-high heat. Add the burdock root and carrot, and stir-fry for 5 minutes, or until tender yet firm. Add the soy sauce, mirin, sake, and sugar and simmer, stirring, until the liquid is absorbed.
Serve warm or at room temperature, sprinkled with sesame seeds and chopped red chiles, if using. Kinpira can be cooled and refrigerated in an airtight container for up to 3 days.
Recipes and text excerpted from Asian American Herbalism: Traditional and Modern Healing Practices for Everyday Wellness by Erin Masako Wilkins. Published by Princeton Architectural Press, owned by Chronicle Books. Copyright © 2023 by Erin Masako Wilkins.
Disclaimer: Be sure to identify plants properly when foraging for wild plants. Exercise caution and seek guidance from experienced foragers. Consult a qualified healthcare professional before taking new herbal supplements or changing your diet, especially if you are pregnant, nursing, immunocompromised, or on medication. As always, seek outside help if something doesn’t feel right for you.
Find a Sonoma County Farmers’ Market near you:
Bodega Bay
Bodega Bay Community Farmers’ Market
bodegabaycommunitycenter.org/farmers-market
Community Center, 2255 CA-1
Sundays, 10am-2pm
Memorial Day through October
Cloverdale
225 N Cloverdale Blvd
Tuesdays, 4-7pm
April-November
Cotati
Cotati Community Farmers Market
La Plaza Park W. Sierra and Old Redwood Hwy.
Wednesdays, 4:30pm-7:30pm
June-September
Forestville
Forestville Farmers’ Market
6990 Front St.
Tuesdays, 4:30-7:30pm
June-September
Guerneville
Russian River Farmers Market
sonomacounty.com/farm-farmers-market/russian-river-farmers-market
Downtown Guerneville, Fourth and Church
Thursdays, 3pm-7pm
June 6-September 5
Healdsburg
Healdsburg Farmers’ Market
West Plaza parking lot (one block off plaza)
Saturdays, 8:30am to Noon
April 12-December 20
On the Plaza Downtown
Tuesdays, 9am-12:30pm
May 13-September 30
Occidental
Occidental Community Farmers’ Market
occidentalcommunityfarmersmarket.com
Main St. between 1st & 3rd
Near Howard’s Station Cafe, Occidental
Thursdays, 4-8pm
May 16-October 31
Petaluma
Petaluma East Side Farmers’ Market
320 McDowell Ave.
Tuesdays, 9:30am-1:30pm
Check website for details on curbside pickup
Accepts CalFresh
Petaluma Walnut Park
Farmers’ Market
Walnut Park, 4th St. and D St.
Saturdays, 2-5pm
May 3-November 22
Petaluma Evening Market
Petaluma Fairgrounds, 175 Fairgrounds Dr
Thursdays, 3-7pm
June-September
Rohnert Park
Rohnert Park Farmers’ Market
500 City Center Dr. next to the library
Fridays, 5-8 pm
June-August
Santa Rosa
Santa Rosa Community Farmers’ Market
1501 Farmers Ln.
Saturdays, 8:30am-1pm
Wednesdays, 9am-1pm
Accepts CalFresh
Santa Rosa Original Certified Farmers’ Market
Luther Burbank Center for the Arts, 50 Mark West Springs Rd.
Saturdays, 8:30am-1pm, year-round
Wednesdays, 8:30am-1pm March-December
Accepts CalFresh, EBT & Market Match
Mercadito Market at Roseland Village
777 Sebastopol Rd.
Thursdays, 2pm-6pm
Sundays, 9am-1pm
Oakmont Certified Farmers’ Market
sonomacounty.com/farm-farmers-market/oakmont-farmers-market
Oakmont Drive & White Oak Dr.
Saturdays, 9am-12pm, year-round
Sebastopol
Sebastopol Farmers’ Market
Sebastopol Plaza at Weeks Way
Sundays, 9am-1:30pm, year-round
Accepts CalFresh
Sonoma
Sonoma’s Tuesday Night Market
Sonoma Plaza
Tuesdays, 5-8pm
May-August
September hours, 4:30-7:30pm
Sonoma Valley Certified Farmers’ Market
Depot Park, 241 First Street West
Fridays, 9am-12:30pm, year-round
Windsor
Windsor Farmers’ Market
701 McClelland Dr at Market St.
Sundays, 9:30am-12:30pm April-December
Thursdays, 5pm-8pm
Accepts WIC, EBT and matches first $10
Ride your bike and get a $2 Bike Buck