Seasonal Nourishment: TCM in September

By Hannah Davis

On September 22nd the sun crosses directly over the Earth's equator marking the official first day of Fall, aka the Autumnal Equinox. In TCM (Traditional Chinese Medicine), Fall marks a turning point from Yang energy of Summer (outward & active) to Yin energy of Winter (inward & restful).

The Autumnal equinox signals a time to turn inward, slow down, and align our bodies with the changing season. There's much to love about this time of year; the orange and red hues of falling leaves, the gloomy yet cozy weather, and pumpkin flavored everything. It is a wonderful time for staying warm indoors and making delicious, slow cooked, nourishing meals. 

In TCM, autumn belongs to the Metal element, which governs the Lungs and Large Intestine, and it is considered the driest season of the year. Because of this dryness, the general guidance is to eat foods that restore moisture to the body, support the Lungs, and move in the same downward, settling direction as the season itself. Warm, grounding, easy-to-digest meals are the goal. Below you'll find TCM inspired recipes and teas to support your health and wellbeing this Fall.

September Recipes

Cooking with intention and  practicing gratitude for harvest are ways to turn time in the kitchen from a chore to an act of self-care. The benefits of this process are profound, especially when we share with others. Sharing warm, homemade meals is one of the oldest ways humans have shown love through history. Whether you're cooking just for yourself or for the people you love, doing it with intention can turn a daily ritual into something deeply healing.

Ginger-Infused Butternut Squash Soup

This delicious soup warms the middle, moves stagnant Qi, nourishes the Spleen and Stomach, and transforms cold dampness into vital energy. This recipe is adapted from Eileen Mannion of Acupuncture in Huddersfield.

• 1 medium-sized butternut squash

• 1 tablespoon coconut oil

• 1 small onion, chopped

• 2 cloves garlic, minced

• 1-inch piece of ginger, grated

• 4 cups vegetable broth

• 1 can coconut milk

• Salt and pepper to taste

• Optional toppings: toasted pumpkin seeds, chopped scallions

Instructions: Preheat the oven to 375°F (190°C). Cut the squash in half lengthwise, remove the seeds, and place both halves cut-side up on a baking sheet. Roast for 45–50 minutes, until the flesh is soft enough to scoop out easily. Meanwhile, warm the coconut oil in a large pot over medium heat, then add the onion, garlic, and ginger, sautéing until the onion turns translucent and everything smells fragrant. Once the squash has cooled slightly, scoop the flesh into the pot with the sautéed vegetables and stir together. Pour in the vegetable broth, bring to a gentle boil, then lower the heat and let it simmer for 15–20 minutes. Purée the soup until smooth — an immersion blender works well, or transfer it in batches to a standard blender. Return the blended soup to the pot, stir in the coconut milk, and simmer for another 5 minutes to let the flavors combine. Season with salt and pepper, and serve hot with a garnish of toasted pumpkin seeds or scallions if you'd like.

Pumpkin Oatmeal Congee

This "Fall themed" congee boosts immunity and repairs digestion! This recipe is from Tracy Huang’s book Healthy Eating: Traditional Chinese Medicine-Inspired Healthy Eating Guides for All Four Seasons.

• ½ c. old fashioned rolled oats

• ½ c. rice

• 4 c. pumpkin (peeled, pitted, and chopped into small chunks)

• 6 c. filtered water

• ¼ c. scallions

• Himalayan salt

  
  

Instructions: Rinse the rice. Put rice and 4 cups of water into a pot and bring to boil. Simmer for 30 minutes. While this is simmering, use this time to add pumpkin chunks and 2 cups of water into a blender and blend them into a pumpkin paste, then pour into the congee and (after the 30 minutes) simmer for 10 more minutes. Add oats in and simmer for 15 more minutes. Turn off heat and then add in scallions and 3-4 pinches of salt. Mix well and serve.

Honey-Steamed Pears

A simple, classic remedy to moisten dryness and soothe an irritated throat or dry cough. This one isn't tied to a single cookbook or chef, it's a folk remedy passed down for generations across Chinese households.

• 2 Asian or Bosc pears

• 2 tbsp honey

• 1 tsp goji berries

• A few strands of saffron or a small piece of cinnamon (optional)

Instructions: Slice the top off each pear and hollow out the core to make a cup. Fill each with honey and goji berries; replace the pear "lid." Steam for 20–25 minutes until tender. Serve warm, spooning the honey syrup over the top.

September Tea + Herbal Guide

Tea can be especially supportive for us in the Fall due to its ability to provide deep hydration against dry air and deliver antioxidants that strengthen your immune system. Making or choosing teas with these particular herbs during the Fall can be especially supportive for your body's natural healing.

Lily bulb gently moistens the lungs, relieves dryness, and soothes persistent cough or throat discomfort.

Goji Berries nourish the liver and kidneys while supporting overall immune resilience.

Fritillaria is prescribed to clear phlegm and ease stubborn coughs.

Mulberry leaf helps clear lung heat, reduces irritation in the throat, and benefits dry coughs.

Chamomile is soothing, calming, and a great remedy for sleep. Chamomile can also be used to settle the stomach for digestive discomfort.

Honey Add honey to your tea! Beyond satisfying our sweet tooth, honey holds a special place in Traditional Chinese Medicine as a nourishing, moistening food for fall. It's said to clear heat, support qi, ease discomfort, and replenish yin energy — while also offering antioxidant and anti-inflammatory properties that support digestion.

We’d love to see how the recipes turn out!

Tried one of them? Tag us on Instagram @eastwestsf once you've made it and let us know what you thought! We would love to hear which ones become your favorites!

Happy Nourishing!

Traditional Chinese Medicine offers a helpful lens for eating with the seasons. By choosing foods that support us we can support our body as it settles into autumn's slower rhythm. Take what serves you from this guide, enjoy the harvest, and savor the season of reflection.

If you need extra support, acupuncture and specialized body work are excellent additions to caring for your body and mind in the Fall. Feel free to contact us at East-West Integrative Medicine if you have any questions or need some support in your life.

Disclaimer: The information is provided for general educational and wellness purposes only and does not constitute medical advice. It is not intended to diagnose, treat, cure, or prevent any disease or condition, and should not replace consultation with a qualified healthcare provider.

Sources & Further Reading

• Dr. Attilio D’Alberto, "Autumn Eating: Lung Season" on Dr (TCM) Attilio D’Alberto.

• Maggie Barili, "Steamed Honey Asian Pear for Coughs" on Niantic Acupuncture & Family Wellness.

• "Mulberry Leaf (Sang Ye)" via TCM Wiki.

• Tracy Huang, Healthy Eating: Traditional Chinese Medicine-Inspired Healthy Eating Guides for All Four Seasons (2015).

• Eileen Mannion, "Traditional Chinese Medicine’S Autumn Foods" on Acupuncture in Huddersfield.

• Joseph Alban, LAc, "Five Traditional Chinese Medicine Foods to Prepare for Fall" on Alban Acupuncture.

• Mallard, B., et al., "Immuno-modulatory Activity of Reishi, Shiitake, and Maitake Mushrooms" via PLoS ONE Journal.

• "Autumn Eating: Balancing Yin, Yang, and the Five Elements" on Shaolin Temple.

• National Institutes of Health, "Traditional Chinese Medicine: What You Need to Know" via NCCIH.