In Traditional Chinese Medicine (TCM), eating with the seasons is a longstanding principle used to support general health and wellbeing. Winter, characterised by colder conditions, is traditionally associated with dietary and lifestyle practices intended to provide warmth, nourishment, and conservation of energy.

In TCM, winter is associated with the Water element and Yin qualities, and is traditionally linked with the kidney and bladder meridians. Within this framework, these systems are viewed as important to vitality and overall wellbeing. Seasonal food choices are therefore often guided by principles aimed at supporting the body during colder months.

Warm, nourishing foods are commonly emphasised in winter within TCM traditions. Liquid and slow-cooked foods such as broths, soups, and stews are often included as part of a winter diet. Ingredients such as bone broths, seaweed, mushrooms, and root vegetables are traditionally valued for their warming and nourishing qualities.

Root vegetables including sweet potatoes, carrots, and parsnips are abundant during winter and are traditionally regarded in TCM as grounding foods that contribute to nourishment and sustenance. These foods also provide a range of vitamins and minerals as part of a balanced diet.

Healthy dietary fats are commonly included in winter meals. Foods such as avocados, nuts, seeds, and oily fish like salmon provide essential fatty acids and contribute to overall nutritional intake during the colder months.

Warming spices and herbs, including ginger, cinnamon, and turmeric, are traditionally used in winter cooking to add warmth and flavour. These ingredients are valued within both traditional and contemporary food practices and are commonly included as part of seasonal eating.

TCM traditions also highlight foods associated with supporting the kidney system, such as black beans, adzuki beans, mushrooms, seaweed, goji berries, and dates. These foods are included as part of a varied and balanced dietary approach.

Beyond diet, seasonal wellbeing in winter traditionally includes adequate rest, stress management, and gentle movement. Practices such as walking, stretching, or yoga are often encouraged to support circulation and maintain balance during colder months.

By incorporating seasonal eating principles and lifestyle practices drawn from TCM traditions, individuals may support overall wellbeing and nourishment during winter.

Black Bean, Sweet Potato and Greens soup

  • 1 cup black beans (soaked overnight and drained) or one tin black beans, rinsed and drained
  • 1 large sweet potato cubed
  • 1/2 bunch kale/silver beet/spinach
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1 tablespoon ginger, grated
  • 1 tablespoon olive oil
  • 1 tablespoon tamari
  • 1 tablespoon sesame oil
  • 4 cups organic or homemade vegetable broth, chicken broth or miso
  • Flaked chilli to taste
  • Toppings: chopped green onions, sesame seeds

Method:

  • Heat olive oil in a large pot over medium heat. Add the diced onion, minced garlic, and grated ginger. Sauté until fragrant and onions are translucent.
  • Add the soaked black beans and sweet potato cubes to the pot. Stir well to combine with the onion mixture.
  • Pour in the broth of choice and bring to a boil. Reduce heat to low, cover the pot, and simmer for about 45 minutes to 1 hour, or until the beans and sweet potatoes are tender.
  • Stir in the greens and cook down for a few minutes
  • Add tamari, sesame oil and add chilli flakes to taste
  • Serve the warm dish in bowls and garnish with chopped spring onions and sesame seeds, if desired.