As the long summer days become shorter, the nights become cooler and the leaves begin to transform from vibrant greens to reds, yellows and oranges. The season of Autumn invites us into a period of reflection, preparation, and transformation.
Autumn has a gentle but profound shift in energy, from the intense outward energy of summer, we move into a more introspective and gathered state. This is the season to reap what we have sown, both literally and metaphorically. It's a time for harvesting the fruits of our labor's and beginning the process of turning inwards, preparing for the quieter, reflective winter months.
One of the most beautiful aspects of Autumn is the shift in what the earth offers. Seasonal produce such as pumpkins, squashes, apples, pears, figs, sweet potatoes, dark leafy greens and root vegetables are abundant. Packed with the vitamins and minerals needed to support our bodies through the change in seasons. Incorporating these foods helps to keep you grounded, support your immune system and energy.
Autumn resonates with a distinct vibration, a call to slow down, to reflect, and to nurture ourselves. It's a time to focus on balancing our energy, getting more rest, and preparing our minds and bodies for the colder months ahead. As the days become shorter, and the nights become longer, its an opportunity to go within, get cozy and enjoy the abundant nature of Autumn.
In Traditional Chinese Medicine each season is closely linked to specific organs, elements and emotions. Autumn is associated with the metal element, which governs the lung and large intestine organs. This season is seen as a time of transformation, when nature begins to draw inward, preparing for winter. Autumn is closely associated with the lung and large intestine organs. The lung is responsible for breathing and also plays a crucial role for the immune system. The large intestine is involved in the elimination and release of what is no longer needed. TCM emphasises the importance of supporting these organs during autumn for optimal health.
The metal element symbolises structure, organisation, and boundaries. In Autumn, fostering these qualities can help maintain balance. Its a good time for letting go of what doesn't serve you, much like trees shed their leaves and everything in nature contracts and moves its essence inward and downward. Leaves and fruit fall, seeds dry and the sap of the trees goes into the roots. Focusing on what is essential.
Autumn is considered a dry season in TCM. This dryness can affect the body, leading to dry skin, throat, nose and lips. It can also impact the lungs and large intestine, causing issues like coughing or constipation. Maintaining adequate hydration and incorporating moistening foods into the diet, such as pears, apples and almonds, can help counteract the dryness, and abundant fibre will assist the large intestine in elimination.
Each season is also associated with specific emotions, the emotion linked to autumn and the metal element is grief. TCM holds that its natural to experience some feelings of sadness or reflection as the season changes. Kissing goodbye to those long summer days, hot blissful mornings, warm evenings, change is often difficult but we can support our emotional health through breathing exercises, meditation and journaling can be helpful .
The change in season reminds us that everything is temporary, the moments are fleeting, ever changing and evolving. To truly feel each moment, you begin to understand that every moment is so unique. To become fully immersed and present is natures greatest teaching. As we tune into the change from summer to autumn, take the time to reflect, go within and become fully immersed and present within the moment, that is happening right now.
Seasonal Produce Autumn
Vegetables:
Artichoke (Jerusalem)
Beans (Climbing)
Beans (Dwarf)
Beetroot
Broccoli
Cabbage
Capsicum
Carrots
Cauliflower
Celery
Chillies
Cucumber
Eggplant
Kohl Rabi
Kale
Lettuce
Onion
Parsnip
Peas
Potatoes
Pumpkin
Radish
Rhubarb
Silver Beets
Spring Onion
Squash
Swede
Sweet corn
Sweet potato
Tomato
Turnip
Zucchini
Fruit:
Apples
Bananas
Figs
Grapes
Guavas
Kiwi Fruit
KumQuats
Mandarins
Rock Melon
Water Melon
Pears
Olives
Passionfruit
Paw Paw
Pears Quinces
Autumn Pumpkin and Beetroot Salad with Feta, Toasted Walnuts, and Dark Leafy Greens
Ingredients
- Salad:
- 1 small pumpkin, peeled, deseeded, and cut into bite-size pieces
- 3 medium beetroots, peeled and cut into bite-size pieces
- A big serve of dark leafy greens (e.g., kale, spinach, or arugula)
- 1/2 cup walnuts, roughly chopped
- 150g feta cheese, crumbled
- Olive oil, for roasting
- Salt and pepper, to taste
Dressing:
- 3 tablespoons olive oil
- 1 tablespoon balsamic vinegar
- 1 teaspoon Dijon mustard
- 1 teaspoon honey (or maple syrup for vegan option)
Instructions:
Preheat the Oven & Prepare Vegetables:
Preheat the oven to 200°C (390°F). Place the pumpkin and beetroot pieces on a baking sheet, drizzle with olive oil, and season with salt and pepper. Toss to coat evenly.
Roast in the preheated oven for 25-30 minutes or until tender and slightly caramelized, turning halfway through. Remove from the oven and allow to cool slightly.
Toast the Walnuts:
While the vegetables are roasting, Heat a frying pan on a low-medium heat and drizzle with extra virgin olive oil add the walnuts to the tray and toast, until golden and fragrant you can also add some sea salt for taste. Keep an eye on them to prevent burning. Remove from the pan and set aside.
Prepare the Dressing:
In a small bowl, whisk together the olive oil, balsamic vinegar, Dijon mustard, honey, salt, and pepper until well combined. Taste and adjust the seasoning as needed.
Assemble the Salad:
In a large serving bowl, combine the roasted pumpkin and beetroot, dark leafy greens, and toasted walnuts.
Drizzle with the prepared dressing and gently toss to combine everything nicely.
Lastly, sprinkle the crumbled feta cheese over the top.
Serve
Serve the salad at room temperature for the best flavors. It makes a hearty side dish or a satisfying main course. The Feta and walnuts provide a complete serve of protein, but you could always add some grilled chicken if you prefer.
For an extra touch, you can roast the pumpkin and beetroot with some fresh rosemary or thyme.
Feel free to swap out the greens based on what’s available: mixed salad leaves also work well in this recipe.
If you’re looking to make this salad vegan, omit the feta or use a vegan cheese alternative, and ensure you use maple syrup in the dressing.
I hope you Enjoy the rich, earthy flavours of autumn with this seasonal nourishing pumpkin and beetroot salad. Its combination of sweet roasted vegetables, salty feta, crunch walnuts, and a tangy dressing is so simple but so tasty.
See you in the next post,
Chloe xx
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