EATING WITH THE SEASONS: LESSONS FROM SHANGHAI

During my recent trip to Shanghai, I experienced firsthand how seasonal eating is woven seamlessly into daily life. From a Traditional Chinese Medicine (TCM) perspective, this way of eating keeps us in harmony with the changing energies of each season. Foods that grow at a particular time naturally support what our bodies need most in that season, for example, cooling foods like cucumber, watermelon, and mint for the heat of summer; moistening foods such as pear, pumpkin, and white fungus in autumn; grounding, warming foods like sweet potato, ginger, and hearty grains during the cold of winter; and cleansing, light foods like leafy greens, sprouts, and young herbs in spring. Beyond TCM, seasonal eating is also brings freshness, flavour, and practicality. Eating what is in season means produce is abundant, more affordable, and at its nutritional peak. It also supports local farmers and reduces the environmental cost of transporting food long distances. 

In Shanghai, I watched locals carefully choosing foods that reflected the season. Hairy crab, in season only from September to December and prized for its cooling nature, was everywhere. Ling jiao (water caltrop), a horn-shaped seed found in calm waterways, was also at its peak. Ling jiao is boiled, roasted, and shared as a snack, and I was lucky enough to try it myself, it tasted a bit like a water chestnut.

Ling Jiao (water caltrop): From bottom left, moving anti-clockwise — red pods freshly harvested, brown shells boiled and roasted, and white kernels peeled and ready to eat.

One night our group shared a delicious five-course meal inspired by autumn. Each dish celebrated local produce. The flavours at this dinner were gentle and grounding, designed to nourish and strengthen the body after the active, outward energy of summer. This meal reflected the essence of autumn in TCM, a time to begin turning inward, to consolidate energy, and prepare for the cooler, more reflective months ahead in Shanghai. 

In TCM, we talk about living in harmony with the seasons. Each season carries its own energy that influences both the world around us and the internal landscape of our body. When we eat and live in tune with these shifts, we support the smooth flow of our Qi (vital energy), protect our digestion, and stay balanced through change.

SPRING

As we move through spring here in Australia, the energy of nature starts to rise and expand. Buds open, days lengthen, and our bodies shift from the stillness and cold of winter into movement, growth and warmth.

In TCM, spring corresponds with the TCM Liver and the Wood element, which govern the smooth flow of Qi. Spring is a time for lightness, flexibility, and renewal. When the Liver is balanced, we feel creative, open, and emotionally free. When it is not, we may feel irritable, sluggish, or tense.

To harmonise with spring’s upward energy:

• Focus on incorporating fresh, green foods such as leafy vegetables, sprouts, young herbs, and microgreens that mirror the season’s growth into meals.

• Consider adding TCM herbs including goji berries, jujube dates, aged orange peel, ginger and rose to meals.

• Incorporate sour flavours like lemon, vinegar, or fermented foods to gently stimulate Liver Qi.

• Enjoy lightly cooked or steamed meals that support digestion while clearing any stagnation from the heavier winter months.

• Avoid rich, greasy, or overly processed foods that weigh the body down.

Simple Leafy Green Stir-Fry

This quick dish helps move Liver Qi, supports digestion, and gently cools the body as the weather warms.

Ingredients:

• 1 bunch Asian greens (bok choy, choy sum, or gai lan)

• 1 clove garlic, finely sliced

• A small piece of ginger, julienned

• 1–2 tsp sesame oil or light olive oil

• 1 tsp soy sauce or tamari (to taste)

• Optional: a squeeze of lemon juice

Method:

1. Wash and roughly chop the greens.

2. Heat the oil in a wok or large pan over medium heat.

3. Add garlic and ginger, stir briefly until fragrant.

4. Add the greens and a splash of water. Stir-fry for 1–2 minutes until just wilted but still vibrant.

5. Season with soy sauce and a little lemon juice. Serve immediately.

SUMMER

As spring gives way to summer, the Fire element becomes dominant, corresponding with the TCM Heart. This is the season of warmth, expansion, and joy. Nature reaches its fullest expression, and often during this time we socialise more, opening ourselves to connection and laughter.

Fire, if unchecked, can burn too bright. Too much heat can show up as restlessness, irritability, insomnia, or even digestive upset. The key is to nourish the Heart while staying cool and grounded.

Support summer balance by:

• Eating hydrating foods with high water content such as cucumber, bitter melon, watermelon, zucchini, plums, cherries, peaches and fresh berries.

• Adding cooling herbs like mint, chrysanthemum, or coriander to meals.

• Choosing light, colourful meals that are easy to digest.

• Avoiding excessive spice, caffeine, or alcohol that can overheat the system.

Watermelon and Mint Salad

A fresh, hydrating salad to help cool the body, nourish fluids, and support the Heart during the heat of summer.

Ingredients:

• 3 cups watermelon, cubed

• 1 small cucumber, thinly sliced

• A handful of fresh mint leaves

• Juice of ½ lime

• 1–2 tsp olive oil (optional)

• A sprinkle of sea salt or a drizzle of honey if desired

Method:

1. Combine watermelon, cucumber, and herbs in a large bowl.

2. Add lime juice and olive oil, toss gently to coat.

3. Serve chilled.

Watching the way people in Shanghai naturally adjusted their diets and routines to the season was a powerful reminder of something many of us have forgotten. Wellness begins with attunement. When we align with nature’s cycles, we conserve energy instead of fighting against it. We rest when the world rests, rise when the world rises, and nourish our bodies with what the earth naturally offers.

As we move through spring and into summer here in Australia, take a moment to listen to what your body is asking for. Maybe it is lighter meals, more greens, more movement, or simply time outside in the warmth. These subtle shifts are how we live in harmony, not through perfection, but through awareness. If TCM is what your body needs, book an appointment to see us at Seven Points Wellness.