In Traditional Chinese Medicine (TCM), autumn is the season of metal, a time when nature draws inward and we, too, are invited to reflect, release, and restore. Metal is associated with the lungs and large intestine, the organs responsible for both taking in and letting go. The emotions of grief and sorrow often rise more easily during this season, and if left unbalanced, they may manifest physically as cough, dryness, or fatigue.

One gentle way to support the body and spirit in autumn is through nourishing foods. This Autumn Smoothie blends TCM herbs and fruits that moisten the lungs, calm the spirit, and replenish energy — while also tasting soothing and creamy.

Key Ingredients & Their Benefits

• Lianzi (Lotus Seeds) – Strengthen the spleen, calm the mind, and stabilize energy.

• Baihe (Lily Petals) – Traditionally used to ease coughs, nourish yin, and calm the heart.

• Qianshi (Fox Nut Seeds) – Support digestion and the kidneys, helping balance the body in cooler months.

• Silver Ear (Tremella Mushroom) – plant-based collagen, it deeply hydrates, supports skin elasticity, moistens the lungs, and boosts immunity. When blended with banana, it creates a surprising caramel-like flavor.

• Gouqi Berry (Goji Berries) – Rich in antioxidants, they strengthen the liver, nourish the eyes, and boost vitality.

• Red Dates (Jujube) – Known as “the fruit of life,” they replenish qi and blood while gently sweetening the blend. Make sure to removed the seed inside.

• Banana, white rice, Coconut Milk – Add creaminess while cooling and grounding the blend, balancing the earthy flavors of the herbs.

Recipe

Soak lily petals, lotus seeds, fox nut seeds, and silver ear in water for 2 hours.

Add the soaked ingredients, rinsed white rice, and fresh water to an Instant Pot with goji berries and red dates with seeds removed.

Cook on Soup setting for 30 minutes.

Allow to cool completely.

If you are happy with the congee/soup, you can label the containers and store it in the fridge. It will keep for a week.

For the smoothie:

Blend the cool mixture with 1 ripe banana, and top with a splash of coconut milk.

Serve with a sprinkle of nutmeg and cocoa nibs.

Smooth, sip, and enjoy the grounding nourishment.

* Everyone has a different body. If you have never had the ingredients before, please start with a small amount and wait for a few days before you try again. Observe any reactions. Stop consuming if you experience any discomfort.