In the Summer season, Traditional Chinese Medicine (TCM) dietary advice emphasises balancing the body's internal energy with the hot, yang-dominant climate.
TCM Perspective on Seasonal Eating for Summer
In Traditional Chinese Medicine (TCM), summer is associated with the Fire element, which governs the heart and small intestine. The season's yang energy is at its peak, representing warmth, activity, and outward expression. TCM dietary therapy in Summer, focuses on balancing this heat with cooling, hydrating foods and maintaining digestive harmony.
Here’s a selection of recipes and ideas tailored to TCM dietary advice for Summer:
Increase using Cooling Foods
Incorporate foods that have cooling properties to counteract the external heat. Examples include: watermelon, honeydew, rockmelon, cucumber, mung beans, lettuce, and mint. These help reduce body heat and prevent dehydration.
Watermelon and Mint Salad
- Why: Watermelon is hydrating and cooling, perfect for summer heat, while mint adds a refreshing touch.
- Key Ingredients: Watermelon, fresh mint, a drizzle of lime juice.
- Preparation: Cube the watermelon, chop mint leaves, and toss with lime juice for a simple, refreshing salad.
Asian style Lotus Root and Cucumber Salad
- Why: Lotus root is mildly sweet and promotes cooling, while cucumber hydrates and cools the body.
- Key Ingredients: Sliced lotus root, cucumber, sesame seeds, rice vinegar.
- Preparation: Blanch lotus root slices briefly, then combine with cucumber slices. Toss with rice vinegar, sesame oil, and sesame seeds.
Stay Hydrated with Soups and Teas
Drink light soups and herbal teas to maintain hydration and support digestion. Chrysanthemum tea, mint tea, or Asian style soups with lotus root and winter melon are recommended for their cooling effects.
Chrysanthemum Tea
- Why: Known for its cooling properties, chrysanthemum tea can soothe the eyes and reduce body heat.
- Key Ingredients: Dried chrysanthemum flowers, goji berries, honey (optional).
- Preparation: Steep the flowers and goji berries in hot water for 5–10 minutes. Add honey to taste if desired.
Asian style Mung Bean Soup
- Why: Mung beans are a traditional TCM remedy to clear heat and detoxify the body.
- Key Ingredients: Mung beans, water, rock sugar (optional).
- Preparation: Simmer mung beans in water until soft. Sweeten with rock sugar for a dessert-like treat or keep it savory.
Eat Light and Avoid Greasy Foods
Heavy and greasy foods burden the digestive system in summer. Focus on lighter meals with more vegetables and fruits to keep the body energised and the digestion smooth.
Moderate Spices and Alcohol
While some warmth from spices can promote circulation, excessive spice use should be avoided - its too overheating! Similarly, limit alcohol, which adds heat to the body - so hard during the holiday season, so I recommend to clients if you do have some days of drinking, increase things such as coconut water and even use an electrolyte in your water to maximise hydration. Remember you're sweating a lot of your body's natural salt out.
Seasonal and Local Produce
Eating seasonal and locally grown fruits and vegetables supports the body's natural adaptation to the climate. In Australia, Summer fruits like cherries, peaches, mangos, melons, avocados, plums and apricots provide hydration and nutrients.
Asian style Stir-Fried Bitter Melon
- Why: Bitter melon is a TCM staple for clearing heat and supporting digestion.
- Key Ingredients: Bitter melon, garlic, soy sauce, sesame oil.
- Preparation: Slice and lightly salt the bitter melon to reduce bitterness. Stir-fry with garlic and a splash of soy sauce for flavor.
Here's MORE examples of popular Summer recipes in 2024 and their use of fresh, seasonal ingredients that are cooling for you to enjoy:
Prawn and Mango Salad - Julie Goodwin's recipe from AWW
Asparagus and Fetta Frittata - AWW
Grilled Flatbread with Peaches and Rocket Pesto - from foodiecrush.com
Prosciutto and Melon Salad - from Love and Olive Oil
Further reading on Digestion:
