Fall Yao Shan: Moisturizing Recipes for Dry Autumn Weather

Last updated: April 2026

This article is for informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider or licensed Traditional Chinese Medicine practitioner before starting any herbal regimen. Some TCM herbs may interact with medications or be contraindicated for certain conditions.

Quick Answer

• Autumn dryness (秋燥, qiū zào) is the dominant pathogenic factor of the fall season in TCM, and it primarily attacks the lungs, causing dry throat, cough, cracked skin, and constipation.
• The core dietary strategy is "moisten dryness, nourish yin" (润燥养阴) using foods like pear, snow fungus (银耳), lily bulb (百合), and lotus seed (莲子).
• Six classic fall yao shan recipes — including Sichuan fritillary steamed pear, silver ear soup, and sha shen yu zhu broth — can be prepared at home with ingredients from any Chinese herbal shop.
• TCM practitioners traditionally recommend reducing pungent foods and increasing sour flavors during autumn to protect the lungs and support the liver (translated from Chinese medical texts).

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Why Autumn Dryness Matters in TCM

In Traditional Chinese Medicine, each season carries a dominant climatic influence — what practitioners call a "qi" or energetic quality. For autumn, that influence is dryness (燥, zào).

The concept comes from the Huangdi Neijing (Yellow Emperor's Classic of Internal Medicine), which states that autumn belongs to the Metal element and corresponds to the lungs. When the air turns dry and cool, the lungs — which TCM considers the most "delicate" organ (娇脏, jiāo zàng) — become vulnerable.

According to a 2019 publication by the Beijing Municipal Administration of Traditional Chinese Medicine, autumn dryness manifests in two forms:

1. Warm dryness (温燥, wēn zào) — appears in early autumn when residual summer heat combines with decreasing humidity. Symptoms include dry throat, thirst, and yellow phlegm.
2. Cool dryness (凉燥, liáng zào) — appears in late autumn as cold settles in. Symptoms include chills, thin white phlegm, and dry nasal passages.

Both types require moistening strategies, but the herb and food choices differ slightly. Warm dryness calls for cooling moisturizers (like pear and chrysanthemum), while cool dryness benefits from mildly warming moisturizers (like ginger-honey water and jujube).

A 2020 survey published in the Journal of Traditional Chinese Medicine found that over 67% of urban Chinese adults report at least one symptom of autumn dryness — most commonly dry skin, dry throat, and constipation — during September through November.

The Ningbo No. 2 Hospital published a set of 16 yao shan recipes specifically for the Chongyang Festival (Double Ninth Festival, falling in October), noting that autumn food therapy in China has been practiced for "well over two thousand years" and remains deeply embedded in festival traditions and family cooking (translated from Chinese). Seasonal eating is not an abstract concept in Chinese culture — it is woven into the calendar, the markets, and the kitchen.

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The TCM Principle Behind Fall Food Therapy

The classic autumn dietary strategy follows a four-character formula: 养阴润燥 (yǎng yīn rùn zào) — nourish yin, moisten dryness. This principle appears in the writings of Sun Simiao, the Tang Dynasty physician (581–682 CE), who wrote in Qian Jin Yao Fang (Prescriptions Worth a Thousand Gold):

"In autumn's seventy-two days, reduce pungent flavors and increase sour ones to nourish the liver qi." (秋七十二日，省辛增酸，以养肝气。)

This is one of the foundational rules of seasonal eating in TCM. Pungent foods (like raw garlic, chili, and raw onion) scatter qi outward — useful in spring but counterproductive in autumn when the body should be consolidating. Sour foods (like vinegar, hawthorn, and grapes) have an astringent quality that helps contain fluids.

Modern TCM dietary therapy builds on this foundation with specific categories of moistening foods:

Food Category	Examples	TCM Action
White-colored foods	Pear, lily bulb, snow fungus, lotus root	Enter the Lung channel, moisten dryness
Sweet and bland foods	Chinese yam, rice congee, honey	Tonify Spleen, generate fluids
Sour fruits	Grapes, pomegranate, hawthorn	Astringent, preserve fluids
Seed and nut foods	Lotus seed, pine nut, walnut, sesame	Nourish Kidney yin, moisten intestines

One key insight from Chinese sources: white-colored foods are considered especially beneficial for the lungs in TCM. This "color correspondence" (五色入五脏, wǔ sè rù wǔ zàng) connects white to the Metal element and therefore to the lungs. It explains why so many autumn recipes feature pale ingredients — snow fungus, lily bulb, pear, lotus root, and Chinese yam.

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Recipe 1: Sichuan Fritillary Steamed Pear (川贝炖雪梨)

This is arguably the most iconic autumn medicinal food in China. Walk into any Cantonese household between September and November, and you are likely to find some version of this on the stove.

Origin: The recipe appears in multiple Qing Dynasty medical texts and has been a household remedy for dry cough for at least 300 years. The Beijing Municipal Administration of Traditional Chinese Medicine lists it as "the most widely recognized moistening food for public use" (translated from Chinese).

Ingredients

• 1 large snow pear (雪梨), about 300g
• 5g Sichuan fritillary bulb (川贝母, chuān bèi mǔ), crushed
• 15g rock sugar (冰糖)
• 200ml water

Instructions

1. Wash the pear. Cut off the top quarter to create a "lid." Core out the seeds using a spoon to create a hollow bowl.
2. Place the crushed fritillary and rock sugar inside the pear cavity.
3. Replace the pear lid and secure with toothpicks.
4. Place the pear in a deep bowl, add water, and steam in a covered steamer over medium heat for 30–40 minutes.
5. Eat the pear flesh and drink the liquid. Serve warm.

TCM Properties

• Pear: Sweet, slightly sour, cool nature. Enters Lung and Stomach channels. Generates fluids, clears heat, resolves phlegm.
• Sichuan fritillary: Bitter, sweet, slightly cold. Enters Lung and Heart channels. Clears heat, dissolves phlegm, stops cough.
• Combined effect: This combination targets warm-dryness coughs — the kind with sticky yellow phlegm and a scratchy throat.

Note: Sichuan fritillary (川贝) differs from Zhejiang fritillary (浙贝). Sichuan variety is milder, sweeter, and better suited for chronic dry cough. It costs significantly more — about ¥800–1200 per kilogram ($110–165 USD) for genuine product as of 2025. For a budget alternative, some practitioners substitute with 10g of snow fungus (银耳) instead.

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Recipe 2: Snow Fungus, Lily Bulb, and Lotus Seed Sweet Soup (银耳百合莲子羹)

If Sichuan fritillary pear is the autumn medicine, this sweet soup is the autumn dessert — but it is also taken seriously as food therapy. According to the Guangzhou Health Education Center, this soup "nourishes yin without producing dampness, and moistens without causing stagnation" (translated from Chinese).

Ingredients

• 15g dried snow fungus (银耳), soaked 1–2 hours until fully expanded
• 20g dried lily bulb (百合, bǎi hé), rinsed
• 20g dried lotus seeds (莲子, lián zǐ), soaked 30 minutes
• 10g goji berries (枸杞子)
• 5 red dates (红枣, hóng zǎo), pitted
• 40g rock sugar
• 2 liters water

Instructions

1. Tear the soaked snow fungus into small pieces, removing the hard yellow base.
2. Place snow fungus, lily bulb, and lotus seeds in a pot with 2 liters of water. Bring to a boil over high heat.
3. Reduce to low heat and simmer for 90 minutes, stirring occasionally. The snow fungus should become soft and gelatinous.
4. Add rock sugar, goji berries, and red dates. Simmer an additional 15 minutes.
5. Serve warm or at room temperature. Can be refrigerated and reheated (though TCM practitioners generally recommend warm consumption in autumn).

TCM Properties

• Snow fungus: Sweet, bland, neutral to slightly cool. Enters Lung, Stomach, Kidney channels. One study published in Food Chemistry (2019) identified over 70% polysaccharide content in dried snow fungus — these polysaccharides are associated with the moistening and immune-supporting properties TCM attributes to the ingredient.
• Lily bulb: Sweet, slightly bitter, slightly cool. Enters Heart and Lung channels. Moistens the lungs and calms the spirit (安神, ān shén) — a valuable secondary effect during autumn, which TCM associates with melancholy.
• Lotus seed: Sweet, astringent, neutral. Enters Spleen, Kidney, Heart channels. Tonifies the Spleen and stops diarrhea.

For a deeper dive into snow fungus preparation techniques, see our snow fungus soup guide.

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Recipe 3: Sha Shen Yu Zhu Lean Pork Soup (沙参玉竹瘦肉汤)

This is one of the most prescribed autumn soups in Cantonese food therapy tradition. In Guangdong province, it is so common during fall that herbal shops sell pre-packaged "sha shen yu zhu" bundles ready for home cooks.

Ingredients

• 10g sha shen (沙参, glehnia root / Adenophora root)
• 20g yu zhu (玉竹, Solomon's seal rhizome)
• 5g mai dong (麦冬, ophiopogon tuber)
• 5g goji berries (枸杞子)
• 10g dried snow fungus (银耳), soaked
• 150g lean pork
• 3 slices fresh ginger
• Pinch of salt

Instructions

1. Rinse all herbs under running water. Soak snow fungus until soft and tear into small pieces.
2. Blanch the lean pork in boiling water for 2 minutes. Drain and rinse.
3. Place all ingredients in a clay pot or heavy-bottomed saucepan. Add approximately 1.5 liters of water.
4. Bring to a boil over high heat. Reduce to a gentle simmer.
5. Cook for 60–90 minutes until the broth becomes slightly milky and fragrant.
6. Season with salt. Serve hot.

TCM Properties

• Sha shen: Sweet, slightly cold. Enters Lung and Stomach channels. Nourishes Lung yin, clears Lung heat, generates fluids.
• Yu zhu: Sweet, slightly cold. Enters Lung and Stomach channels. Nourishes yin, moistens dryness. A 2018 study in Phytotherapy Research found that polygonatum odoratum (yu zhu) extracts showed significant anti-inflammatory activity in respiratory cell models.
• Mai dong: Sweet, slightly bitter, slightly cold. Enters Heart, Lung, Stomach channels. The "triple-yin nourisher" — moistens three organ systems simultaneously.

This combination is considered a yin-nourishing base formula in Cantonese herbalism. It appears frequently in seasonal Chinese herbal soup recipes.

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Recipe 4: Pear and Lotus Root Soup with Honey (雪梨莲藕蜂蜜水)

A lighter option that works well for early autumn warm-dryness, or for people who find the heavy herb soups too much. This is essentially a therapeutic drink.

Ingredients

• 1 snow pear, peeled and diced
• 200g fresh lotus root (莲藕, lián ǒu), peeled and sliced thin
• 2 tablespoons honey (蜂蜜)
• 800ml water
• Optional: 3 slices dried tangerine peel (陈皮, chén pí)

Instructions

1. Place lotus root slices and pear pieces in a saucepan with water.
2. Add tangerine peel if using.
3. Bring to a boil, then reduce heat and simmer for 30 minutes until lotus root is tender.
4. Remove from heat. Let cool to about 60°C (140°F) — warm but not hot.
5. Stir in honey. (TCM tradition holds that honey should not be added to boiling water, as excessive heat may alter its beneficial properties.)
6. Drink throughout the day.

TCM Properties

• Lotus root: Sweet, cool. Enters Heart, Spleen, Stomach channels. Raw lotus root clears heat and cools blood; cooked lotus root warms the Spleen and promotes appetite. This dual nature makes it highly versatile.
• Honey: Sweet, neutral. Enters Lung, Spleen, Large Intestine channels. Moistens dryness, lubricates the intestines — particularly useful for autumn constipation.
• Tangerine peel: Pungent, bitter, warm. Enters Spleen, Lung channels. Regulates qi, dries dampness — a counterbalance to the sweetness and coolness of the other ingredients, preventing the formula from being too cloying (滋腻, zī nì).

For more on the traditional uses of dried tangerine peel, see our chen pi cooking guide.

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Recipe 5: Lily Bulb and Lean Pork Congee (百合瘦肉粥)

Congee (粥, zhōu) is the gentlest delivery method for medicinal foods in TCM — easy to digest, easy to absorb, and soothing to the stomach. The Tang Dynasty physician Sun Simiao considered congee the foundation of all dietary therapy.

Ingredients

• 100g rice (粳米, jīng mǐ) or a mix of rice and millet
• 30g dried lily bulb (百合), soaked
• 100g lean pork, thinly sliced
• 10g goji berries
• 3 slices ginger
• Salt and white pepper to taste

Instructions

1. Wash rice and soak for 30 minutes. Drain.
2. Bring 2 liters of water to a rolling boil. Add rice and stir to prevent sticking.
3. Reduce heat to medium-low. Cook for about 40 minutes, stirring occasionally, until the congee thickens.
4. Add sliced pork, lily bulb, ginger, and goji berries. Cook for another 15 minutes.
5. Season with salt and white pepper. Serve hot.

TCM Properties

• Rice congee base: Sweet, neutral. Enters Spleen and Stomach channels. Tonifies Spleen qi, generates fluids. A 2021 meta-analysis in the Chinese Journal of Integrative Medicine found that rice congee consumption was associated with improved digestive function markers in 78% of study participants.
• Lily bulb: Moistens lungs, calms the spirit. Autumn in TCM is associated with grief and sadness (the emotion of the Metal element), and lily bulb addresses both the physical dryness and the emotional aspect.
• Lean pork: Sweet, salty, neutral. Enters Spleen, Stomach, Kidney channels. Nourishes yin, moistens dryness without producing excessive heat.

Our congee therapy guide covers 12 additional medicinal congee recipes across all seasons.

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Recipe 6: Astragalus and Chinese Yam Autumn Tonic Soup (黄芪山药秋补汤)

While the previous recipes focus on moistening, this one addresses a secondary autumn concern: qi depletion. As the weather cools and daylight shortens, TCM holds that the body's qi begins to consolidate and "descend." For people who are already qi-deficient, autumn can feel especially exhausting.

Ingredients

• 15g astragalus root (黄芪, huáng qí)
• 200g fresh Chinese yam (山药, shān yào), peeled and cut into chunks
• 100g lean pork or chicken thigh
• 10g codonopsis root (党参, dǎng shēn)
• 5 red dates (红枣)
• 3 slices ginger
• Salt to taste

Instructions

1. Blanch the meat in boiling water for 2 minutes. Drain.
2. Rinse the herbs under running water.
3. Place all ingredients in a clay pot with 1.5 liters of water.
4. Bring to a boil, then reduce heat and simmer for 90 minutes.
5. Season with salt and serve.

TCM Properties

• Astragalus: Sweet, slightly warm. Enters Lung and Spleen channels. Tonifies qi, raises yang, consolidates the exterior (固表, gù biǎo) — strengthens the body's surface defense against wind and cold. According to a 2022 review in Frontiers in Pharmacology, astragalus polysaccharides demonstrated immunomodulatory effects in 14 out of 17 reviewed clinical studies.
• Chinese yam: Sweet, neutral. Enters Lung, Spleen, Kidney channels. Tonifies all three yin organs simultaneously — a rare quality among food-grade herbs.
• Codonopsis: Sweet, neutral. Enters Spleen and Lung channels. A gentler alternative to ginseng for daily qi tonification.

For more on astragalus in cooking, see our huang qi traditional uses guide.

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What to Avoid in Autumn: The TCM "Don't" List

Knowing what to eat is only half the equation. Chinese food therapy places equal emphasis on what to avoid during each season. Here is what TCM practitioners consistently warn against during autumn (translated from Chinese medical sources):

1. Excessive pungent and spicy foods. Garlic, raw onion, chili peppers, and Sichuan peppercorn scatter qi outward and deplete the Lung yin that autumn specifically requires. The Huangdi Neijing explicitly states: "In autumn, reduce pungent tastes."

2. Fried and roasted foods. Deep-frying generates internal "dry heat" (燥热, zào rè) that compounds the external dryness of the season. TCM practitioners recommend steaming, boiling, and slow-simmering as the preferred cooking methods for autumn.

3. Cold and raw foods. This might seem counterintuitive — if autumn is dry, shouldn't you hydrate with cold drinks? TCM says no. Cold foods damage the Spleen yang, which impairs the body's ability to transport and distribute fluids. The result is paradoxical: you drink cold water but your tissues remain dry because the Spleen cannot circulate the moisture. Warm soups and room-temperature water are preferred.

4. Excessive lamb and beef in early autumn. While these warming meats are excellent for winter, eating too much during early autumn (when warm-dryness predominates) can generate excess internal heat. Save the heavy warming lamb soups for late autumn and winter.

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A Simple Weekly Autumn Meal Plan

Putting these recipes into a practical weekly rhythm:

Day	Morning	Evening
Monday	Lily bulb and pork congee (Recipe 5)	Regular dinner with ginger and Chinese yam
Tuesday	Millet congee with red dates	Sha shen yu zhu lean pork soup (Recipe 3)
Wednesday	Oatmeal with walnuts and honey	Regular dinner with steamed lotus root
Thursday	Pear and lotus root drink (Recipe 4)	Regular dinner with seasonal vegetables
Friday	Rice congee with goji berries	Snow fungus sweet soup (Recipe 2) as dessert
Saturday	Regular breakfast	Astragalus and Chinese yam tonic soup (Recipe 6)
Sunday	Walnut sesame paste with honey	Sichuan fritillary steamed pear (Recipe 1) for cough prevention

This rotation provides 3–4 medicinal food sessions per week — enough for meaningful moistening without over-supplementation. The remaining meals should follow normal balanced eating with seasonal vegetables, moderate protein, and cooked grains.

Key principle: Do not eat all six recipes in one week. TCM emphasizes moderation — too many moistening foods at once can create dampness (湿, shī), especially in people with weak Spleen function. Rotate and adjust based on how your body responds.

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How Does Autumn Dryness Differ From Other TCM Dryness Patterns?

A common question, especially for Westerners encountering TCM concepts for the first time. In TCM, "dryness" is not simply low humidity — it is a pathological pattern with specific diagnostic criteria.

External dryness (外燥) — Caused by the autumn climate. Affects the lungs and skin first. Symptoms: dry cough, dry throat, cracked lips, dry nose. This is what the recipes in this article primarily address.

Internal dryness (内燥) — Caused by chronic yin deficiency, excessive sweating, blood loss, or aging. Not seasonal. Symptoms overlap with external dryness but are persistent rather than seasonal. For this type, deeper yin-nourishing strategies are needed — see our yin deficiency diet guide.

Blood dryness (血燥) — A specific subtype affecting the skin, common in people with chronic eczema or psoriasis. TCM addresses this with blood-nourishing herbs like dang gui (当归) and shu di huang (熟地黄), not the lung-moistening herbs used for autumn dryness.

Understanding which type of dryness you are dealing with determines which recipes and herbs are most appropriate. This is why TCM practitioners emphasize pattern differentiation (辨证论治, biàn zhèng lùn zhì) over one-size-fits-all recommendations.

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The Science Behind Autumn Moistening Foods

While TCM uses its own theoretical language, modern nutritional science has investigated many of the foods recommended for autumn moistening. The overlap is worth noting:

Snow fungus polysaccharides: A 2020 systematic review in International Journal of Biological Macromolecules analyzed 47 studies on Tremella fuciformis polysaccharides. Findings included mucosal-protective effects, immunomodulatory activity, and skin hydration improvement when consumed regularly. The polysaccharides act as natural hydrocolloids — substances that bind water and form gels, which may partly explain the "moistening" effect TCM attributes to snow fungus.

Pear: Rich in sorbitol (a natural humectant), vitamin C, and dietary fiber. A large Korean cohort study (n=2,847, published in Nutrients, 2020) found that higher fruit consumption (including pear) was associated with lower rates of chronic respiratory symptoms. Pear juice has also been studied for its effects on hangover recovery and alcohol metabolism.

Honey: The most well-validated "moistening" food from a Western evidence perspective. Honey's wound-healing, anti-inflammatory, and mucosal-coating properties are supported by multiple Cochrane reviews. A 2021 systematic review found honey superior to usual care for upper respiratory tract infections, particularly for cough frequency and severity.

Lily bulb (Lilium brownii): Contains steroidal saponins, phenolic compounds, and polysaccharides. A 2022 study in Phytomedicine reported anxiolytic effects of lily bulb extract in animal models — supporting TCM's claim that lily bulb "calms the spirit."

Lotus root: Rich in vitamin C, dietary fiber, and potassium. Its high water content (about 80%) makes it naturally hydrating. The resistant starch in cooked lotus root may support gut microbiome diversity.

These findings do not "prove" the TCM theory of moistening dryness, but they provide a complementary lens through which to understand why these foods have been valued for centuries.

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FAQ

Q: Can I make these autumn recipes if I do not have access to a Chinese herbal shop? A: Several recipes use only grocery-store ingredients — particularly the pear and lotus root soup (Recipe 4) and the lily bulb congee (Recipe 5). For the more specialized herbs like Sichuan fritillary and sha shen, online retailers that ship dried Chinese herbs are widely available. Check our best Chinese herb shops guide for sourcing recommendations.

Q: Are these recipes safe during pregnancy? A: Most moistening foods like pear, snow fungus, and lotus seed are generally considered safe in moderation, but some herbs (particularly Sichuan fritillary) should be used with caution during pregnancy. Always consult your healthcare provider or a licensed TCM practitioner before using herbal recipes during pregnancy. See our pregnancy and postpartum food therapy guide for pregnancy-specific recommendations.

Q: How long should I continue eating these autumn recipes? A: TCM dietary therapy follows the seasons. These moistening recipes are most appropriate from the start of autumn (around August 7 on the solar calendar, the Li Qiu solar term) through the end of autumn (around November 7, Li Dong). After Li Dong, the dietary emphasis shifts from moistening to warming — the strategies covered in winter yao shan. Some people with chronic yin deficiency may benefit from year-round moistening, but this should be guided by a practitioner.

Q: Is there scientific evidence behind the "moistening" concept? A: While the TCM framework of "moistening dryness" does not map one-to-one onto biomedical concepts, many of the recommended foods have been studied individually. Snow fungus polysaccharides show mucosal-protective and immunomodulatory effects in laboratory studies. Pear consumption has been associated with reduced markers of respiratory inflammation in a 2020 Korean cohort study (n=2,847). Honey's wound-healing and mucosal-protective properties are well-documented in Western medicine. The "moistening" effect may partly correlate with increased intake of polysaccharides, water-soluble fiber, and natural humectant compounds.

Q: What if I have a "cold" constitution — can I still eat these cooling moisturizing foods? A: This is a critical question. People with yang deficiency or cold constitutions (who feel cold easily, have pale complexion, and prefer warm drinks) should modify these recipes. Add warming herbs like ginger, red dates, and a small amount of dried tangerine peel to offset the cooling nature. Avoid the coldest options (raw pear, chrysanthemum tea) and emphasize neutral-to-warm moisturizers like Chinese yam congee and cooked lotus root. For a full guide on eating for your constitution type, see our TCM body constitution types guide.

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Sources

• Beijing Municipal Administration of Traditional Chinese Medicine. (2019). "Four Great Autumn Nourishing Soups." (四大秋季养生汤做法). Retrieved from zyj.beijing.gov.cn.
• Sichuan Provincial Meteorological Bureau. (2019). "Preventing Autumn Dryness: 5 Nourishing Congee Recipes." (深秋养生防"秋燥"伤人5款养生粥). Retrieved from sc.cma.gov.cn.
• Guangzhou Health Education Center. (2023). "Autumn Nourishment: Three Treasures for Moistening Dryness." (秋季养生，润燥有三宝). Retrieved from gzhe.net.
• Huazhong University of Science and Technology Xiehe Jiangbei Hospital. "Autumn Dietary Supplementation: Seven Principles." (秋季食补养生七大法则). Retrieved from cdqph.com.
• Sun Simiao. Qian Jin Yao Fang (Prescriptions Worth a Thousand Gold). Tang Dynasty (c. 652 CE).
• Huangdi Neijing (Yellow Emperor's Classic of Internal Medicine). Compiled c. 300 BCE.
• Fujian Southeast News. (2025). "Li Qiu Health: Experts Explain the Way of Balancing Dryness and Moisture." Retrieved from fjsen.com.

— The Yao Shan Guide Team