Unlock the secrets of winter eating: a Traditional Chinese Medicine perspective plus recipes

/ Prospect Physiotherapy Clinic/

'“In colder weather, we all know to use hot packs and heated seats to help warm us up; however prolonged habit of this can actually dry us up from the outside. So ideally we also need to warm ourselves up from the inside too” (Dr Karen Chan, Acupuncturist).

With the changing seasons, the importance of eating warmer in the colder weather is a vital concept in Traditional Chinese Medicine (TCM) to allow our bodies to function and move easier. Coldness from a TCM has the quality of constriction, restriction and stagnation ie our body's blood and qi energy does not move as easily which leads to feeling more stiff in our joints and muscles, prone to catching external pathogens like colds and flu's, and indigestion.

TCM teaches us that adjusting our diet to align with the season is crucial for optimal health and well-being. In this post, we'll explore the principles of TCM, learn about what foods we should tend towards and veer away from, and some fantastic recipe ideas.

what to eat winter

The Yin-Yang Balance:

  • TCM emphasizes maintaining a Yin-Yang balance

  • During winter, when the external environment is predominantly Yin (cold and dark), it's important to embrace warming foods like ginger, cinnamon, cloves, and cardamom

  • These spices stimulate circulation, enhance warmth, and help maintain internal balance

Nurturing the Kidneys:

  • The kidneys are the foundation of vitality in TCM and nurturing them are crucial during winter

  • Include kidney-nourishing foods such as black beans, walnuts, kidney beans, and dark leafy greens (kale, spinach) in your diet

  • These ingredients support the adrenal glands, boost energy, and fortify the body against the cold

Opt for Warm and Cooked Foods

soups in winter

  • TCM advises favoring warm and cooked foods during winter

  • Choose cooking methods that retain warmth, such as steaming, simmering, and roasting

  • These methods enhance the nourishing properties of your meals and support digestion

Typical Seasonal Yummy Winter Foods:

  • Root vegetables like sweet potatoes, carrots, beets, and parsnips provide essential nutrients

  • Roast them with warming spices for a comforting meal

  • Whole grains like warmed brown rice, quinoa, porridge and oats offer sustained energy and nourishment

  • Warm up with hearty soups and stews containing lentils, winter squash, mushrooms, and warming spices

  • Consider bone broth for its nutrient density

  • Warm drinks (herbal teas eg ginger tea or warm water)

Foods to Limit or Avoid:

what not to eat in winter

  • Ice in drinks (aim for room temperature at most)

  • Cold water (better yet, try some warm water instead)

  • Raw sushi or foods

  • Ice creams

  • Foods straight from the fridge (allow to become room temperature)

  • Smoothies with a cold base (use warm water instead)

  • Frozen berries (allow to thaw overnight)

  • Raw salads (aim to have all cooked or blanched foods)

  • Limit excess sugar and processed foods as they can weaken the immune system and deplete vital energy

Recipe ideas by our in-house dietitian Amanda Maiorano

Baked pesto eggs (click here for recipe)

Carmelised pear porridge (click here for recipe)

Vegetable soup (click here for recipe)

Creamy roasted pumpkin soup with white beans and garlic chilli oil (click here for recipe)

Chicken Cacchiatore (click here for recipe)

BAKED PESTO EGGS BY DIETITIAN MANDY (WWW.MADEBYMANDY.ME)

CARMELISED PEAR PORRIDGE BY DIETITIAN MANDY (WWW.MADEBYMANDY.ME)

VEGETABLE SOUP BY DIETTIAN MANDY (WWW.MADEBYMANDY.ME)

CREAMY ROASTED PUMPKIN SOUP WITH WHITE BEANS AND GARLIC CHILLI OIL BY DIETITIAN MANDY (WWW.MADEBYMANDY.ME)

CHICKEN CACCHIATORE BY DIETITIAN MANDY (WWW.MADEBYMANDY.ME)


By embracing the wisdom of Traditional Chinese Medicine, individuals at any age can nurture their bodies and support well-being during the winter season. Maintain a Yin-Yang balance, incorporate warming foods, nurture your kidneys, and opt for warm and cooked meals. Embrace the wisdom of TCM and experience a healthy and vibrant winter season, and at the same time have some delicious nourishing foods/drinks!

Ideally, we should be eating for our body’s constitution, condition and seasons. For a more specific approach to your individualised needs, please consult with our TCM practitioners Dr Karen Chan or Dr Voula Tep and our in-house dietitian Amanda Maiorano.

acupuncture in adelaide

Dr Karen Chan (Acu) is the chief Acupuncturist, Physiotherapist and Director of Prospect Physiotherapy and Health Plus Clinic in Adelaide. The clinic is an integrative clinic to address all your health and wellbeing with a holistic approach, inclusive of traditional Chinese medicine, physiotherapy, remedial massage therapy, dietetics and nutrition, podiatry, pilates, yoga and mindfulness. Having completed her Masters of Reproductive Medicine, Karen has a keen interest in fertility and stress management.