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.
Take a Breath
Traditional Chinese Medicine to Nourish the Lungs.
Sonoma County in the fall brings crisp air, golden light, and community gatherings, including harvest festivals, the community apple press in Sebastopol, El Día de los Muertos, and Halloween events. It’s a time when the energy begins to turn inward, and we naturally crave warmth, connection, and rest. In Traditional Chinese Medicine (TCM), autumn is associated with the Lungs and the Metal element. Thus, it is considered the season for nourishing the Lungs and strengthening immunity as we transition into winter.
The Lungs are known as the “tender organ” in Chinese medicine because they are the most directly exposed to the outside world. During fall, they are especially vulnerable, sensitive to dryness from cold winds, heated indoor air, and even emotional states like grief and depression, which are also associated with Lung energy. In TCM, the mind and body are always interconnected. So, when the Lungs are in balance, we don’t just breathe well, we also think clearly and feel emotionally steady.
When the Lungs become imbalanced, it affects the entire system. You may notice symptoms such as dry skin, a scratchy or sore throat, dry cough, shallow breathing, or a tendency to catch colds easily. Fatigue, low mood, or feeling emotionally overwhelmed can also be signs that your Lung energy (Qi) is out of balance.
Why Moisture Matters
One of the most important things you can do during the fall is protect the Yin aspect of your Lungs—their moist, fluid-generating function. Keeping the mucous membranes of the throat, lungs, and digestive tract hydrated is a cornerstone of immune health. This helps prevent viral invaders from gaining entry and supports the body’s natural defenses.
In TCM, we turn to moistening foods and herbs, such as demulcents, which coat and soothe the internal tissues. These include herbs and foods that are slippery, juicy, or gelatinous. They are like internal moisturizers that line and protect the respiratory tract, support gut lining integrity, and help maintain healthy fluids throughout the body.
Lung-Supportive Fall Foods
Eating seasonal foods is a way to support your health and live in harmony with the rhythms of nature. The following foods and herbs are helpful in fall to moisten the Lungs and strengthen the immune system:
• Pears—Juicy, cooling, and ideal for easing dryness.Poached or fresh, pears are especially helpful for dry coughs and sore throats.
• Mushrooms—Shiitake, lion’s mane, maitake, and other varieties benefit immunity and nourish Qi. Look for them fresh at your local farmers’ market or natural foods stores, like Community Market.
• Root vegetables—Daikon radish, burdock root, sweet potatoes, and carrots help ground the body’s energy and support digestion, key to overall Lung health in TCM.
• Demulcent herbs—Chamomile, marshmallow root and leaf, cinnamon, slippery elm, flaxseeds, and soaked chia seeds all help protect and hydrate mucous membranes.
Yin Oatmeal
Serves 2
This simple recipe nourishes Yin and helps increase body fluids with familiar, everyday foods. Oats, mulberries, raisins, apples, and Asian pears hydrate and nourish the body’s fluids. This is especially helpful for those with chronic cough, constipation, dry skin, dry hair, or dry eyes. Butter and honey add richness and help supplement Qi. I prefer this as an occasional Yin-nourishing breakfast rather than a daily staple, as it can be too cloying if eaten too often.
Ingredients:
• 1 cup (200 g) old-fashioned rolled oats
• 2 Tbsp dried mulberries
• 1 Tbsp raisins
• 1 small Asian pear or other pear, cored and diced
• 1 tsp ground cinnamon
• 1 Tbsp butter
• ½ tsp vanilla extract
• ¼ tsp sea salt
Preparation:
Bring 3 cups (720 ml) of water and the salt to a boil. Reduce heat to medium-low and stir in the oats, mulberries, raisins, and fruit. Simmer, stirring occasionally, for about 10 minutes or until the oats are soft and the mixture is creamy. Add more water if needed. Remove from heat and stir in the cinnamon, butter, and vanilla. Serve warm.
Marshmallow Rose Cold Infusion
Makes 4 cups
Cold infusions are ideal for extracting the cooling, soothing benefits of hydrating, demulcent herbs like marshmallow root and chamomile. These herbs help bring deep hydration to the Lungs, digestive tract, and skin. This gentle herbal blend is also calming to the nervous system and supportive for emotional balance—especially helpful if fall is stirring up grief, stress, or overwhelm.
Ingredients:
• 3 Tbsp dried goji berries
• 1 Tbsp dried marshmallow root
• 1 Tbsp dried rose buds or petals
• 1 Tbsp dried chamomile flowers
Preparation:
Combine all ingredients in a 32-ounce (1-liter) glass jar. Pour 4 cups (960 ml) of cool or room-temperature water over the herbs. Cover and steep for 4 hours to overnight, either on the counter or in the refrigerator. Strain and store in the refrigerator for up to 3 days. Enjoy as a gentle daily tonic to hydrate the skin, soothe the throat, and calm the spirit.
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.