In Traditional Chinese Medicine (TCM), food is more than fuel—it’s one of the most powerful tools we have to restore balance and protect health. Seasonal eating is central to TCM dietary therapy. In summer, we focus on a TCM summer diet that helps the body release excess heat, nourish yin, and protect the Heart and Spleen.
Summer corresponds to the Fire element, which governs both the Heart and the Shen—the mind or spirit. The body’s yang energy rises and becomes more external during this time, making us more vulnerable to heat-related imbalances like restlessness, insomnia, irritability, and dehydration. A balanced summer diet helps counteract these effects by choosing foods and herbs that clear heat, generate fluids, and support digestion—without overtaxing the Spleen.
Hydrating, water-rich fruits and vegetables are ideal for summer. Think watermelon, cucumber, tomato, zucchini, and lettuce. These foods moisten internal dryness, cool the body, and preserve yin—the body’s vital fluids that are easily depleted in hot weather. Mung beans, widely used in TCM, are a classic summer remedy. Whether made into a soup or tea, they help clear internal heat, cool the blood, and reduce acne or rashes brought on by summer inflammation.
Bitter greens such as dandelion, arugula, and kale are also highly valued in summer. In TCM, bitter is the flavor that resonates with the Heart. These greens help reduce inflammation, support the Liver and digestion, and encourage emotional clarity—important when the Fire element is in full swing.
TCM herbal teas can be a gentle yet effective way to stay cool. Chrysanthemum, honeysuckle, and mint teas are traditional remedies that clear summer heat and soothe the nervous system. These teas are often enjoyed warm or at room temperature, as TCM cautions against ice-cold drinks, even in hot weather. Cold foods and drinks can shock the digestive system, weakening the Spleen and leading to symptoms like bloating, fatigue, and poor nutrient absorption.
Instead of relying heavily on raw foods and cold beverages, TCM recommends lightly cooked meals—steamed, blanched, or stir-fried vegetables that are easier to digest but still hydrating and fresh. In small amounts, even warming herbs like ginger, scallion, and basil are helpful. Though it may seem counterintuitive, these herbs promote healthy circulation and gentle sweating—supporting the body’s natural cooling system.
This balance is echoed in one of TCM’s best-known dietary sayings:
“冬吃萝卜夏吃姜” — “Eat radish in winter, ginger in summer.”
In cold seasons, radish helps clear phlegm and regulate digestion. In hot months, ginger helps offset the internal cold that accumulates from iced drinks, air conditioning, and raw foods. It strengthens digestive fire, supports qi and blood circulation, and prevents stagnation—especially helpful when modern life throws us out of rhythm.
A TCM summer diet is not just about avoiding heat—it’s about maintaining equilibrium. With mindful eating, seasonal herbs, and a few key lifestyle adjustments, you can move through the summer with greater energy, clarity, and emotional ease.
Summer Ginger Congee with Mung Beans & Lotus Seeds
A light, nourishing dish to support digestion, reduce internal heat, and calm the spirit during the summer season.
TCM Benefits
- Ginger (Sheng Jiang): Warms the middle burner, promotes circulation, dispels dampness
- Mung Beans (Lu Dou): Clears heat, detoxifies, reduces summer heat symptoms like restlessness or acne
- Lotus Seeds (Lian Zi): Tonifies the Spleen, nourishes the Heart, calms the Shen (mind/spirit)
- Rice (Jing Mi): Strengthens digestion, boosts qi, and soothes the Spleen
Ingredients (Yields 2–3 servings)
- ½ cup white or jasmine rice
- ¼ cup mung beans, rinsed
- ¼ cup dried lotus seeds (soaked in water for 1 hour if dried and hard)
- 1 tablespoon fresh ginger, julienned or finely sliced
- 5–6 cups water
- Pinch of sea salt
- Optional garnish: fresh mint leaves or a drizzle of toasted sesame oil
Instructions
- Prep the ingredients: Rinse the rice, mung beans, and lotus seeds thoroughly. If using dried lotus seeds, soak them for about 1 hour beforehand.
- Combine and cook: In a large pot, combine the rice, mung beans, lotus seeds, ginger, and water. Bring to a boil over high heat.
- Simmer: Once boiling, reduce heat to low. Simmer uncovered for 45–60 minutes, stirring occasionally, until the mixture reaches a smooth, porridge-like consistency. Add more water if needed.
- Season and serve: Add a pinch of sea salt to taste. Garnish with fresh mint for a cooling finish, or a drizzle of sesame oil for warmth and depth.
This congee is ideal for summer mornings or light dinners, especially when you feel overheated, emotionally unsettled, or digestion feels off. It’s easy on the stomach, grounding for the Heart, and a perfect example of using food as medicine.
