Lungs/ Large Intestine/ Skin and Brain

By Karen Scobie

Autumn, the season of letting go

it is a time to pull inwards as in nature, we watch the plants and trees pull their energy back to their roots and in doing so we seen their ripened fruits fall and seeds dry and their leaves fall from the branches to enrich the soil and strengthen the plant or the tree for the following year. For us it is the time to start wearing warmer clothing, it is a time to plan and prepare for the approaching stillness of winter.


Clear things out of your life

This is often a time when we want to clear things and this is the time of year that we have the notion to decorate or clear out, more so than in the spring. This time of year is for organising the scattered patterns of the previous seasons. This ties in with the Metal element being linked to 3 major organs linked to elimination – the skin, the lungs and the large intestine. The brain also aids in the elimination of counter productive thoughts, that if we allow these to clear from our psyche we can get out of our own way. Thought can be the most damaging of all.

Sour Flavoured food

If we aid the other eliminatory organs to function well then we can get rid of the build up of toxins in these organs and help free the mind. Science is only now realising that there is a gut brain link while those practising Traditional Chinese Medicine (TCM). have know about this for at least 6000 years.

It is the time to begin the process of contraction and to do this we need to add more sour flavoured foods to our diet, so we could include sourdough ( if your not Gluten intolerant), sauerkraut, olives, leeks, adzuki beens, umeboshi plums ( clear spring) or paste, rose hip tea, apple cider vinegar, plums and grapes. You only need small amounts of the concentrated sour foods as they have a strong effect on the body.


Cook for a longer time

At this time we need to cook with less water and at lower heat, for longer periods of time, Slow cookers would be really helpful at this time of year. Bitter and salty foods move energy strongly inward and downward, avoiding to much natural salt as it can be extremely drying. Introduce these types of food gradually as the season progresses and start by introducing Miso soup.

The colours of foods in Autumn

The colours of the metal element are white and metals, and the colours that support this element are silver, white and grey.Therefore use the foods that are in season for this time of year as they will support your system.


Seasonal food

Apples, pears, plums ( nearly the end), Berries ( almost done) Celeriac, celery, carrots, white turnips, winter squash ( start of season), potatoes, sweet potatoes, mooli, All the greens are abundant. cabbage, cauliflower, broccoli, Garlic, Mushrooms, Fresh nuts, hazelnuts, almonds, walnuts, Seeds, pumpkin, sunflower, sesame. Go to a local Organic shop and you will see it all on display.

Cauliflower Soup

1 medium sized cauliflower
1 onion, diced
2 stalks of celery or 1/2 of a Celeriac
1 tbsp vegetable stock powder
1/2 tsp black pepper
2 tbsp white miso to add at the end (optional-but good for gut health)


Chop all the vegetables and place in a large saucepan cover with water ad add stock powder and peppers. Bring to the boil and then reduce the heat. Add the cannelloni beans at this stage.

Simmer for 20/25 mins and at the end add the miso, mix it with some water first and then add to the soup to avoid lumps. Blend the ingredients, hand blenders are great when making soup- you may need to add more water if you do not like thick soups. You could also add 1/2 a tin of Cannelloni beans if you want a heartier soup.

Carrot Celeriac & Coriander soup

5/6 Large Carrots
half a Celeriac
1 large onion
half bunch of coriander
1 and half veggie stock cubes sprinkle of cayenne (optional) some ground Black pepper tspn olive oil


Chop all the veg and the coriander. Put oil in pan add veg and coriander and cook for minute and then add stock cubes and cover with water. Add cayenne and black pepper and bring to boil and then simmer on low heat for 20 mins or until veg is cooked ( check with knife). At this stage I blend with a hand blender, much easier and less messy than decanting into food processor.

You may want to add a little more water to thin it down. Not too much though.

Miso Soup – Very quick version

1 teaspoon veg Stock in a cup of hot water– Marigold
1 Teaspoon of Miso paste – Brown Rice Miso if you are Gluten intolerant or Barley miso. 1 carrot cut into fine julien strips
Kale or Pak Choi – or both
Grated Ginger – juiced
1 or 2 spring onions
Soba noodles – choose gluten free version is you are avoiding gluten.
1 inch piece of Kombu (soak to soften this).


Put stock and water into a pot with the carrots and kale or pak choi and seaweed Simmer for 5 minutes then Add the Miso Paste ( mix with some hot water first). Cook for a further 5 minutes and then squeeze in the Ginger juice.

In a separate pan boil some water and add the noodles I use 1⁄2 bunch per person. These take only 5 minutes to cook.

Add the noodles to a bowl with chopped spring onions and then pour on your Miso Soup. This is nice for breakfast.


Millet Mash

Millet – supports the digestive organs, helps with nutrient uptake and inhibits the growth of fungus and nasty bacteria.

This recipe is great for replacing White potato mash. Serves 4

100g Millet
1 pinch Sea Salt
1 onion peeled and finely chopped
1 cauliflower cut into small florets
1 teaspoon of Gluten free vegetable stock (optional)


Wash and drain the millet. Place into a pan and cover with double the amount of water (filtered preferably), Add the vegetable stock or salt. Bring to the boil and then simmer for 20mins

Place the onion in a medium sized pan with the cauliflower and enough water to cover. Bring to the boil and simmer for 4-5 mins. Drain and return to the pan and mash with potato masher. Drain the millet and mix through the mashed cauliflower and onion mixture. Serve warm.

Bean Stew

1 tin of Adzuki Beans – organic
1 wheat free vegetable stock cube or 1 tablespoon vegetable stock powder 1 onion peeled and finely chopped
2 carrots trimmed , and thickly sliced
1 leek washed trimmed and finely slices
half a butternut squash, peeled , halved and deseeded and cut into chunks half a teaspoon ground cumin
half teaspoon turmeric powder
250g curly kale
4 tbsps chopped parsley or chervil


Place the vegetables into a pan with a small amount of water and allow to soften slightly.
Add the beans and the herbs and spices and stock and a cup of water.

Cook for 10-15 mins
Add the kale and cook for a few minutes until just tender. Sprinkle with herbs and serve with millet mash.

You can use any bean with this recipe. Cannelloni beans are a good choice for the Metal Element.

Autumn Nutrition by Karen Scobie



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