Light Living
Welcome the Fresh Energy of Early Summer
Medicine Meal explores the intersection of food and herbs as medicine. The name comes from the Japanese Yakuzen culture, which is about creating delicious, healing meals using traditional Chinese medicine herbs and principles.
The early summer months are an auspicious time to lighten up—just as each season brings fresh energy, we too can transform how we feel. Feeling sluggish, foggy-headed, or stuck is common—a lingering heaviness caused by rich foods, inactivity, and stress. In Traditional Chinese Medicine (TCM), this often signals excess dampness, where the body holds onto too much fluid, leading to bloating, water retention, brain fog, and fatigue. To regain balance, focus on foods that drain dampness, support digestion, and invigorate circulation, helping the body feel lighter, clearer, and more energized.
Signs of Dampness in the Body
- Feeling sluggish or heavy
- Puffiness or water retention
- Stiffness in the joints
- Excess mucus, sinus congestion
- Digestive discomfort
- Brain fog, poor concentration
How to Clear Dampness with Food and Herbs
- The bitterness of leafy greens (i.e., dandelion, watercress, spinach) helps the body clear excess water retention.
- Barley, green tea, aduki beans, and astragalus root are mild diuretics that gently clear Dampness.
- Fermented foods (i.e., Kimchi, sauerkraut, miso) balance gut health and prevent stagnation and inflammation in the body.
- Fresh ginger tea warms digestion and helps the body metabolize fluids.
- Oolong Tea benefits digestion and mental clarity.
- Avoid excess dairy, sugar, fried foods, and iced food and drinks, which create more dampness.
In TCM, feeling lighter isn’t just about food—it’s also about movement, breath, and mindset. As the season shifts, try some of the following ideas.
- Gentle movement like walking or stretching in fresh air.
- Deep breathing to increase healthy energy (Qi) and move “stuck” feelings out of the body.
- Declutter your home and workspaces, which mirrors clearing out internal heaviness.
Barley and Greens Congee
Makes 6-8 servings
Barley congee is about balancing healthy bodily fluids and nourishing Blood. The barley and greens strengthen the body in a way that slows hair loss, resolves constipation, and reduces bloating. It is a wonderful healing meal to make when you need deep hydration and a reset for the digestive system.
Ingredients:
½ cup pearl barley
½ cup uncooked white rice
1 cup roughly chopped spinach
1 cup roughly chopped kale, chard, or other greens
6 cups chicken stock or water
1 Tbsp unsalted butter
1 tsp sea salt
1 tsp pine nuts (optional)
1 tsp black sesame seeds (optional)
Optional herbs: 3” piece of kombu seaweed, five jujube dates, two reishi slices, and/or 1/8 cup astragalus root
INSTRUCTIONS:
In a large soup pot, bring the pearl barley, rice, spinach, greens, herbs (if using), and 6 cups of chicken stock or water in a large pot. Turn the heat to low, cover, and simmer, stirring occasionally to prevent scorching, for 45 minutes to 1 hour. Stir in the butter and salt. Serve warm topped with pine nuts and black sesame seeds (if using).
Store leftovers in an airtight container in the refrigerator for up to 5 days. Reheat congee over low heat on the stovetop, stirring in additional liquid as needed.
Kinpira Gobo
Stir Fried Burdock Root
makes 4 servings
A humble dish often served in a bento lunch, Kinpira is a quick stir fry simmered in soy sauce. The star of this recipe is the shredded burdock root, “gobo” in Japanese, which purifies the Blood by clearing heat and toxins. It is a versatile side dish that can be made ahead and stored in the fridge for up to 1 week.
Ingredients:
9 ounces (250g) burdock root, peeled and julienned
1 small carrot, peeled
1 ½ Tbsp sesame oil
1 ½ Tbsp soy sauce
1 Tbsp mirin
1 Tbsp sake
1 Tbsp cane sugar
1 dried red chili pepper, chopped (optional)
2 tsp black sesame seeds
INSTRUCTIONS:
Using the back of a large knife, peel burdock root and slice on the diagonal into thin rounds. Cut burdock root slices and carrot into 2-inch matchsticks (julienne). Soak gobo strips in water for 10 minutes, changing the water halfway to remove the strong astringent flavor. Drain in a colander and remove as much water as possible by pressing with the back of a wooden spoon.
In a wok or large skillet, heat the sesame oil over medium-high heat. Add the burdock root and carrot, and stir-fry for 5 minutes, or until tender yet firm. Add the soy sauce, mirin, sake, and sugar and simmer, stirring, until the liquid is absorbed.
Serve warm or at room temperature, sprinkled with sesame seeds and chopped red chiles, if using. Kinpira can be cooled and refrigerated in an airtight container for up to 3 days.
Recipes and text excerpted from Asian American Herbalism: Traditional and Modern Healing Practices for Everyday Wellness by Erin Masako Wilkins. Published by Princeton Architectural Press, owned by Chronicle Books. Copyright © 2023 by Erin Masako Wilkins.
Disclaimer: Be sure to identify plants properly when foraging for wild plants. Exercise caution and seek guidance from experienced foragers. Consult a qualified healthcare professional before taking new herbal supplements or changing your diet, especially if you are pregnant, nursing, immunocompromised, or on medication. As always, seek outside help if something doesn’t feel right for you.