Why Seasonal Eating Matters: Answers to Your Moodiness, Your Energy and More
Eating for the Change of Seasons: Nourishing Your Body in Autumn
I know we are all feeling this shift as the alive and fun (sometimes chaotic) energy of summer fades. Autumn ushers in a time of reflection, slowing down, and preparation. Sometimes this can trigger a bit of nostalgia or melancholy for the passing of time (certainly with me, this does). But overall, it’s a time to reflect on all the things we experienced in the last few months and the seeds we have sown throughout the summer.
The transition periods between seasons can often act as triggers for us—especially around uncertainty and change. Sometimes these triggers are our thoughts, and other times they are actually triggered by our unbalanced organs, creating emotions, since everything in our bodies is interconnected. To support your body to better manage these emotional swings, and to rebalance our organs, I want to share with you practices based on my favourite tricks from Eastern medicine, because our Western medical practices have their limits in understanding the ebbs and flows of our body.
Traditional Chinese Medicine (TCM) practices, in my view, can be applied quite universally and have been a tool that has helped me answer so much around healing my body and maintaining emotional equilibrium.
In TCM, autumn is associated with the Lungs and Large Intestine—key organs that govern respiration, immunity, skin health, and elimination, but also letting go emotionally, forgiving, and finding acceptance amid change and uncertainty. Aligning your eating habits with the season not only strengthens these systems but also helps you adapt physically and emotionally to the colder, drier months ahead.
For me, it’s always a priority to give my body that little boost it needs so that I feel aligned, balanced, and better able to take on anything during the upcoming period.
Autumn is actually considered a transitional season in TCM. As the days grow shorter, the air becomes crisp and dry, and our bodies begin turning inward—a survival instinct, around conserving energy for winter. During this season we are being invited to let go—of toxins, excess heat, and overstimulation from the summer months. We all feel a bit sadder and moodier when summer ends—it’s normal but when you can support the organs that govern emotional balance, you’ll be better prepared to manage the ups and downs of the season. (Plus keep reading for my favourite tips and tricks, and a seasonal recipe I love to support you all winter long! )
Foods that Support the Body in Autumn
For me I love focusing on incorporating new recipes and moving away from the colder food of summer which is meant to cool us. Eating with the fall season means choosing foods that are:
Moistening to counteract dryness,
Warming to support digestion and circulation,
And rooted, helping us feel grounded and centered.
Those are really the three things I think of when I think of fall and so its easy to understand if we are feeling cold how to counteract that - with its opposite - warming foods. And rooted, which gives our body the feeling of connecting to the earth and the energy of the changing seasons.
On that note, some of the best foods to incorporate during autumn that help you feel rooted and supported are the following:
Seasonal Fruits:
Pears - especially poached or steamed to nourish the lungs and moisten dryness
Raw apples, persimmons, figs, grapes, pomegranates - giving you a good dose of antioxidants, and fiber that support the large intestine
My trick: Stew or bake apples in the oven with nuts and raising for a healthy dessert (recipe here)- our spleen which is connected to lungs and large intestine crave stewed fruits to counteract overthinking, and enjoys the gentle sweetness of these fruits
Vegetables (keep reading for a little seasonal recipe):
Root vegetables: sweet potatoes, carrots, parsnips, turnips - giving you a feeling of groundedness
Squashes: pumpkin, kabocha, acorn squash - seasonal, full of beta-carotene, healthy carbs, vitamin C
Brassicas family: cabbage, cauliflower, Brussels sprouts - amazing for detoxification and supporting the liver
Daikon radish and leeks - support lung function and reduce phlegm
My trick: Batch cook all your vegetables in advance on one or two days of the week so you have 4 or 5 containers to mix together, then combine with quinoa and protein of your choice for a healthy bowl. Its an easy swap for your usual salad.
Grains and Legumes:
Quinoa, buckwheat, amaranth - gluten-free to support digestion
Lentils, adzuki beans - help to support vital energy (qi) and clear dampness from the spleen
My trick: Swap your usual cold yogurt, with a warm morning quinoa or buckwheat bowl with stewed apples, cinnanom and nuts to support blood sugar balance and warm the body.
Herbs & Condiments:
Ginger, garlic, onions - support immune health and circulation
Miso, tamari - add umami and support gut microbiome
Small amounts of warming spices - cinnamon, clove, nutmeg
Drinks:
Chrysanthemum tea: Clears heat and dryness, which can affect the respiratory system in autumn.
Oolong tea: A good option for the fall season to support lung health.
Ginger tea: Wards off cold, supports digestion, and warms the body.
Black tea: Fully oxidized, black tea is considered warming in TCM.
Matcha: For most coffee is our number one “morning drink” , but incorporating matcha can help to boost antioxidant levels, minimize anxiety and jitters and also relax into the season with L-Theanine while still getting that caffeine dosage. (My favourite matcha here)
The Sabi tea: Digestive tea by the Sabi combines powerful herbs to create an amazing blend to support digestion and the large intestine (buy here)
My trick: Alternate your day between matcha, powerful herbal teas and from time to time coffee, everything can have a place in your life in moderation. I love coffee in the motning, matcha in the afternoon, Sabi tea after meals and peppermint or ginger in the evenings.
Supporting the Lungs and Large Intestine
In TCM, the Lungs and Large Intestine are paired organs that work together to take in and release—whether it's air, food, emotions, or waste. When these systems are strong, we feel clear-headed, breathe easily, and eliminate smoothly and are emotionally more balanced.
When they're imbalanced, you might notice:
Feeling emotionally "stuck" or overwhelmed by sadness and moodiness
Dry skin or throat
Coughs or respiratory sensitivity, immunocompromised state
Constipation or sluggish digestion
Its important to recognize that wellness is holistic, how we feel is impacted by our enviornment, thoughts but also by the food, the routines and the rhythms we create in our life. Food is one of the most powerful things in our control that can play a major role in supporting our organs during the autumn months so I always start with making my nutritional routines strong and then focus on taking action on investing in all other areas of my life. Remind yourself of what makes you normally feel really good during the colder seasons and start doing that for yourself today, I love journalling, lighting candles, watching movies, going to museums, writing more, hosting dinners, taking warm baths and being aware of what I need in each moment helps me to feel more balanced.
The Importance of Digestion
Good digestion is foundational to health. Many articles and studies now report the power of our gut in connection to our emotions, keeping our nervous system in check, and maintaining a healthy, alkaline body. This is true in every season—but especially during autumn.
In TCM, digestion is governed by the Spleen and Stomach, which are weakened by cold, raw foods, overeating, and irregular habits—which are common practices during our busy seasons leading up to Christmas (think September through December). If digestion is compromised, the body can’t properly absorb nutrients or generate vital energy (Qi).
To support digestion throughout the season:
Favor warm, cooked meals over cold or raw foods
Sip on bone broths to support digestive health (my favourite recipe here)
Eat meals at regular times without distractions with protein being a main focus
Chew slowly and thoroughly
Sip room temperature or warm liquids, such as teas, avoiding ice-cold drinks
Incorporate fermented foods in small amounts to boost gut flora
Add antioixdants to boost immunity through olive oil (a spoon every morning of EVOO can help your overall health)
Take a probiotic and Vitamin D supplement
Support your body with healing therapies such as red light therapy, meditaton or acupuncture
Listening to Your Body
Another amazing thing to cultivate this winter—probably my favorite, though often overlooked—is tuning into your intuition or body awareness. As the season shifts, pay close attention to how your body feels: after meals, when you wake up, what you crave, and how your energy responds to different foods.
This season is meant for us to turn inward and reconnect with our desires, needs, and wishes—to go beyond the noise.
Some questions to develop this practice:
Am I craving more warmth or moisture?
Do certain foods leave me bloated, tired, or congested?
How does my mood shift with what I eat?
What is my body whispering to me?
When digestion improves and your diet aligns with the season, your body becomes a more conscious communicator. Cravings become clearer, energy stabilizes, and emotional resilience deepens. You won’t feel those strong mood swings as before—that’s always my first realization that I’m doing something right.
My advice to everyone who will listen is learn to support and tune in to your body during each season. The winter which will call on us to use our energy more sparingly will ask us to choose events, experiences and foods that are aligned with us and our growth. Support yourself this season by focusing on seasonal foods and tuning into your body’s messages—you’ll set the stage for a healthy, grounded and enjoyable winter season.
Even the smallest changes can have a meaningful impact. Seasonal routines aren’t about restriction—they’re about realignment. Let food be your guide, your medicine, and your daily act of self-care.
Keep reading for a little autumnal recipe using some of my favourite seasonal ingredients.
Baked Autumn Squash with Quinoa, Lentils, and Pomegranate
This recipe is one of my favorite ways to celebrate the fall harvest — deeply nourishing, grounding, and full of color. It’s a beautiful main dish or side that captures everything this season represents: warmth, balance, and renewal.
Ingredients (serves 2–4)
1 medium kabocha, acorn, or butternut squash, halved and seeds removed
½ cup quinoa, rinsed
½ cup cooked lentils (green or brown)
1 small carrot, finely diced
½ leek or 1 small onion, chopped
1 clove garlic, minced
2 tbsp olive oil or ghee
¼ cup chopped nuts (walnuts or pecans work beautifully)
2 tbsp mixed seeds (pumpkin or sunflower)
1 tsp cinnamon or cumin (optional for warmth)
Sea salt and black pepper to taste
¼ cup pomegranate seeds, for topping
Fresh herbs (parsley, thyme, or sage) for garnish
Instructions
Preheat the oven to 200°C / 400°F. Drizzle the squash halves with a little olive oil and a pinch of salt. Place them cut side down on a lined baking tray and roast for 30–40 minutes, or until tender.
While the squash bakes, cook the quinoa according to package instructions (usually 1 part quinoa to 2 parts water).
In a skillet, sauté leeks, garlic, and carrots in olive oil until soft and fragrant. Stir in the lentils, cooked quinoa, nuts, and seeds. Add cinnamon or cumin if using, and season with salt and pepper.
Once the squash is tender, flip the halves over and fill each with the quinoa-lentil mixture.
Return to the oven for another 10 minutes, just to let the flavors meld.
Remove, drizzle lightly with olive oil, and top with pomegranate seeds and herbs before serving.
Serving Notes
This dish pairs perfectly with a cup of ginger or oolong tea and baked apples for dessert (recipe here). It keeps well for leftovers and can be eaten warm or at room temperature. Every bite feels grounding yet bright — exactly what autumn calls for.
