How to Start Eating Yao Shan: Beginner's Guide to Chinese Food Therapy

Last updated: April 2026

Medical Disclaimer: This article is for educational and informational purposes only. It is not intended as medical advice. Yao shan (药膳) is a traditional Chinese practice and should not replace professional medical treatment. Always consult a qualified healthcare provider or licensed TCM practitioner before making dietary changes, especially if you are pregnant, nursing, taking medication, or managing a chronic condition.

Quick Answer

Start with the mildest ingredients — goji berries, red dates, Chinese yam, lotus seeds, and dried longan are gentle enough for most healthy adults and appear on China's official food-medicine dual-use list
Learn your body's tendencies first — TCM recognizes 9 body constitutions, and eating the wrong type of yao shan for your constitution can create new problems rather than solve existing ones
Soups and porridges are the best entry point — they're forgiving to prepare, easy to digest, and represent the most traditional forms of yao shan
Season matters as much as ingredients — warming foods in winter, cooling foods in summer is the foundational rhythm of Chinese food therapy, and it's the simplest principle to apply right away

Before You Cook Anything: Understand Your Body Type

The single biggest mistake yao shan beginners make is jumping straight to recipes. You find a "qi-tonifying soup" online, buy the ingredients, cook it, and wonder why you feel worse afterward. Maybe you were already running hot, and you just added fuel to the fire.

In TCM, this matters. The principle of 辨证施膳 (biàn zhèng shī shàn) — matching food to your individual constitution — isn't optional. It's the foundation.

The Quick Self-Assessment

Professor Wang Qi's (王琦) 9 body constitutions framework is the standard starting point. You don't need a TCM clinic visit to get a rough sense of where you fall. Here are the 8 common patterns (plus the balanced ideal):

Balanced (平和质) — You feel generally well. Good energy, normal appetite, sleep fine, not overly cold or hot. Roughly 32.75% of the Chinese population falls here, according to national surveys (translated from Chinese, People's Daily).

Qi-Deficient (气虚质) — Tired often. Catch colds easily. Weak voice. Sweat without exertion. Shortness of breath after mild activity. This is one of the most common imbalances.

Yang-Deficient (阳虚质) — Always cold. Cold hands and feet even in warm weather. Prefer hot drinks. Loose stools. Pale complexion.

Yin-Deficient (阴虚质) — Run warm. Dry mouth and throat, especially at night. Night sweats. Flushed cheeks. Irritable or restless.

Phlegm-Damp (痰湿质) — Feel heavy. Oily skin. Sluggish digestion. Chest feels congested. Tend toward weight gain that's hard to lose.

Damp-Heat (湿热质) — Oily, acne-prone skin. Bitter taste in the mouth. Dark, scanty urine. Feel hot and heavy simultaneously.

Blood-Stasis (血瘀质) — Dark circles under eyes. Bruise easily. Fixed, stabbing pains. Purplish lips or complexion.

Qi-Stagnation (气郁质) — Emotional tension. Sighing frequently. Feeling of a lump in the throat. Distention in chest or ribs. Mood swings.

Special Constitution (特禀质) — Allergies. Sensitivity to environmental changes. Genetic predispositions.

Most people aren't purely one type. Mixed constitutions are common — you might be primarily qi-deficient with some yang deficiency. That's normal. For a deep breakdown of each type and its dietary recommendations, see our 9 TCM body constitutions guide.

For a thorough assessment, see a licensed TCM practitioner. They'll evaluate your pulse, tongue, symptoms, and history to give you a more precise picture. But the self-assessment above gives you enough to start making informed food choices.

The Beginner's Ingredient Toolkit: 10 Essentials to Buy First

You don't need a TCM pharmacy. These 10 ingredients are available at any well-stocked Asian grocery store (H Mart, 99 Ranch, T&T, or online), and all appear on China's official food-medicine dual-use substance list (药食同源目录).

Tier 1: The "Can't Go Wrong" Four

These are so mild that they're essentially food. Use them freely.

1. Goji Berries (枸杞子, Gǒuqǐ Zǐ, Lycium barbarum)

TCM properties: Sweet, neutral. Enters Liver and Kidney meridians.
What they do: Nourish yin, benefit the eyes, support liver and kidney function
How to use: Add 10–15g (~0.4–0.5 oz) to soups, teas, porridge, or eat as a snack
Cost: $4–8 per bag at Asian groceries (~100–200g)

2. Red Dates (大枣/红枣, Hóng Zǎo, Ziziphus jujuba)

TCM properties: Sweet, warm. Enters Spleen and Stomach meridians.
What they do: Tonify qi, nourish blood, calm the spirit
How to use: 3–8 pieces per recipe. Pit them before use for soups. Slice for teas.
Tip: They add natural sweetness, reducing the need for sugar in sweet soups and porridges

3. Chinese Yam (山药, Shān Yào, Dioscorea opposita)

TCM properties: Sweet, neutral. Enters Spleen, Lung, and Kidney meridians.
What they do: Strengthen the Spleen (improve digestion), nourish the Lung, benefit the Kidney
How to use: Fresh — peel and cut into chunks, add to soups or stir-fry (about 100–150g / 3.5–5 oz). Dried — add to porridge or soups (15–30g / 0.5–1 oz).
Note: Fresh Chinese yam has a slimy texture that some people need to get used to. Wear gloves when peeling — the sap can irritate skin.

4. Lotus Seeds (莲子, Lián Zǐ, Nelumbo nucifera)

TCM properties: Sweet, astringent, neutral. Enters Heart, Spleen, and Kidney meridians.
What they do: Strengthen the Spleen, stop diarrhea, calm the heart, improve sleep
How to use: Soak dried lotus seeds for 1–2 hours before cooking. Use 15–30g (~0.5–1 oz) in soups, porridge, or sweet desserts.
Tip: Remove the green embryo (莲子芯) for a less bitter taste, or keep it in — the embryo is traditionally used for clearing heart-fire and calming restlessness.

Tier 2: The Next Six

These require a bit more knowledge but are still gentle and versatile.

5. Dried Longan (龙眼肉/桂圆, Guìyuán, Dimocarpus longan)

Sweet, warm. Nourishes blood, calms the spirit. Adds natural sweetness to soups and teas. Use 10–15g (~0.4–0.5 oz). Avoid if you tend to run hot.

6. Lily Bulb (百合, Bǎi Hé, Lilium brownii)

Sweet, slightly cold. Moistens the Lung, clears heat, calms the mind. Great in sweet soups and stir-fries. Use 15–30g (~0.5–1 oz) dried, or a fresh bulb's worth. Especially good in autumn for dry climate support.

7. White Fungus (银耳, Yín Ěr, Tremella fuciformis)

Sweet, bland, neutral. Moistens the Lung, nourishes yin, benefits the skin. The "poor man's bird's nest." Soak for 30 minutes, then simmer in sweet soups for 1–2 hours until gelatinous. See our white fungus guide.

8. Job's Tears / Coix Seed (薏苡仁, Yì Yǐ Rén, Coix lacryma-jobi)

Sweet, bland, slightly cold. Drains dampness, strengthens the Spleen. Use 30–50g (~1–1.8 oz) in soups or porridge. Note: traditionally contraindicated during pregnancy due to its slippery, descending nature.

9. Dried Tangerine Peel (陈皮, Chén Pí, Citrus reticulata)

Pungent, bitter, warm. Regulates qi, dries dampness, strengthens the Spleen. A few small pieces (3–6g / ~0.1–0.2 oz) transform a plain soup. The older the peel, the more valued it is. See our chen pi guide.

10. Chrysanthemum Flowers (菊花, Jú Huā, Chrysanthemum morifolium)

Sweet, bitter, slightly cold. Clears heat, benefits the eyes, calms the Liver. Make a simple tea by steeping 5–8 flowers in hot water. Combine with goji berries for the classic 菊花枸杞茶 — perhaps the most popular yao shan tea in China.

Your First Week of Yao Shan: A 7-Day Starter Plan

Don't overcomplicate this. Here's a gentle introduction using only Tier 1 and Tier 2 ingredients.

Day 1: Goji Berry and Chrysanthemum Tea (菊花枸杞茶)

8–10 chrysanthemum flowers
10g (~0.4 oz) goji berries
Hot water, 300ml (~1.3 cups)

Steep chrysanthemum in hot water for 3 minutes. Add goji berries. Let sit 5 more minutes. Drink warm. This is the most common daily yao shan tea in China — cooling, eye-nourishing, and simple. Drink in the afternoon.

Day 2: Red Date and Ginger Tea (姜枣茶)

5 red dates, sliced and pitted
3 slices fresh ginger
500ml (~2 cups) water
Honey or brown sugar (optional)

Simmer dates and ginger in water for 20 minutes. Strain or drink with the dates. This tea warms the stomach and tonifies qi. Best for cooler weather or for people who tend toward cold constitutions. Drink in the morning.

Day 3: Basic Chinese Yam and Red Date Congee (山药红枣粥)

100g (~3.5 oz) rice
100g (~3.5 oz) fresh Chinese yam, peeled and diced
5 red dates, pitted
1,000ml (~4 cups) water

Cook rice and Chinese yam together in water on low heat for 40–50 minutes, stirring occasionally. Add red dates in the last 15 minutes. Season with a pinch of salt or a drizzle of honey.

This congee is the definition of gentle. The rice is easy on the stomach, the yam strengthens digestion, and the dates add sweetness and qi support. Safe for almost everyone. For more congee variations, see our congee therapy guide.

Day 4: Lotus Seed and Lily Bulb Sweet Soup (莲子百合糖水)

30g (~1 oz) dried lotus seeds, soaked 2 hours
20g (~0.7 oz) dried lily bulb, soaked 30 minutes
3 red dates
Rock sugar to taste
800ml (~3.4 cups) water

Simmer lotus seeds for 30 minutes until soft. Add lily bulb and red dates. Cook another 20 minutes. Add rock sugar to taste. This is a classic Cantonese medicinal dessert — calming, moistening, and good before bed.

See our full guide to Chinese medicinal desserts.

Day 5: White Fungus and Goji Berry Soup (银耳枸杞羹)

1 dried white fungus, soaked 30 minutes and torn into small pieces
10g (~0.4 oz) goji berries
3 red dates
Rock sugar to taste
800ml (~3.4 cups) water

Simmer white fungus for 1.5–2 hours on low heat until gelatinous. Add red dates halfway through. Add goji berries and rock sugar in the last 10 minutes. The white fungus releases collagen-like polysaccharides that give the soup a rich, silky texture. Traditionally prized for skin health and yin nourishment.

Day 6: Simple Chicken Soup with Red Dates and Goji

500g (~1.1 lbs) chicken pieces (thighs or drumsticks)
8 red dates, pitted
10g (~0.4 oz) goji berries
3 slices ginger
1,500ml (~6 cups) water
Salt to taste

Blanch chicken for 2 minutes. Place in a clean pot with fresh water, dates, and ginger. Simmer 1.5 hours. Add goji berries in the last 10 minutes. Salt to taste. This is the most basic yao shan soup — warm, nourishing, and a natural extension of regular Chinese home cooking.

Day 7: Job's Tears and Mung Bean Soup (薏米绿豆汤)

50g (~1.8 oz) Job's tears, soaked 4 hours or overnight
50g (~1.8 oz) mung beans, soaked 2 hours
Rock sugar or honey to taste
1,000ml (~4 cups) water

Simmer Job's tears first for 30 minutes (they take longer). Add mung beans and cook another 30–40 minutes until both are soft. Sweeten to taste. Serve warm or chilled. This soup clears dampness and heat — ideal for humid weather or people who tend toward phlegm-damp or damp-heat constitutions. Note: traditionally avoided during pregnancy.

Leveling Up: When to Add Stronger Herbs

After a few weeks with the beginner toolkit, you might want to explore herbs with more pronounced therapeutic effects. This is where caution becomes important.

The "Intermediate" Herbs

These are still widely available and commonly used in Chinese home cooking, but they have stronger properties and more specific applications:

Astragalus Root (黄芪, Huáng Qí, Astragalus membranaceus)

The premier qi-tonifying herb. Use 15–30g (~0.5–1 oz) in soups. Simmer for at least 1.5 hours — it needs time to release active polysaccharides.
Best for: qi-deficient constitutions (fatigue, weak immunity, frequent colds)
Avoid if: you have heat signs (red face, thirst, irritability) or acute illness with fever
Read more in our astragalus guide

Angelica Sinensis (当归, Dāng Guī, Angelica sinensis)

The primary blood-nourishing herb. Use 6–12g (~0.2–0.4 oz) in soups, especially lamb soup.
Best for: blood-deficiency signs (pale face, dizziness, scanty periods, dry skin)
Avoid if: you're experiencing heavy menstruation, are pregnant, or take blood-thinning medication
See our Angelica guide

Codonopsis Root (党参, Dǎng Shēn, Codonopsis pilosula)

A gentler alternative to ginseng for qi tonification. Use 10–20g (~0.4–0.7 oz). Added to the official food-medicine dual-use list in 2023.
Best for: mild qi deficiency, poor appetite, loose stools, fatigue
Avoid if: you have excess-type conditions

Ginseng (人参, Rén Shēn, Panax ginseng)

The strongest qi-tonifying herb. Use sparingly — 3–9g (~0.1–0.3 oz). NOT the same as American ginseng (西洋参), which is cooler in nature.
Best for: significant qi deficiency, recovery from illness
Avoid if: you have heat signs, high blood pressure, or are taking certain medications
See our ginseng guide

The Golden Rule for Intermediate Herbs

The traditional dosing principle for yao shan is 食主药辅 (shí zhǔ yào fǔ) — "food leads, medicine assists." Medicinal herbs should constitute no more than about 10% of the total recipe by weight. A 1 kg chicken soup should have no more than about 100g total of all medicinal herbs combined. And even that's on the high end for home cooking.

If you're using herbs at these levels and notice adverse effects — headaches, insomnia, digestive upset, facial flushing — reduce the dosage or stop. Your body is telling you something. TCM practitioners call unwanted reactions from tonifying herbs 虚不受补 (xū bù shòu bǔ) — "the deficient body cannot accept supplementation" — and it usually means you need gentler preparation or a different approach altogether.

Seasonal Eating: The Simplest Yao Shan Principle

If you take only one thing from this article, make it this: eat differently in each season.

This is the most accessible yao shan principle, requires no herb knowledge, and aligns with common sense. Chinese food therapy has tracked this for over 2,000 years, organized around the 24 solar terms of the traditional agricultural calendar.

Spring (February–April): Support the Liver

Spring is about growth and movement. The Liver system in TCM governs smooth flow of qi and blood.

Favor: leafy greens, sprouts, leeks, chives, chrysanthemum tea, goji berries
Reduce: heavy, greasy, rich foods that "stagnate" the Liver
Read more: spring TCM foods guide

Summer (May–July): Clear Heat, Protect the Heart

Summer brings heat. The Heart system is most active.

Favor: mung beans, watermelon, cucumber, bitter melon, chrysanthemum, mint, lotus leaf
Reduce: heavy tonifying foods, lamb, excessive ginger
Read more: summer cooling recipes

Late Summer / Transition (August–September): Strengthen the Spleen

This transitional period (sometimes called "long summer") focuses on digestion and dampness.

Favor: Chinese yam, lotus seeds, Job's tears, poria, rice porridge
Reduce: raw, cold foods that burden the Spleen
Read more: late summer Spleen support

Autumn (September–November): Moisten the Lung

Autumn brings dryness. The Lung system needs support.

Favor: pear, white fungus, lily bulb, honey, sesame, almonds, duck
Reduce: pungent, drying foods like chili and raw garlic
Read more: autumn TCM foods

Winter (December–February): Warm the Kidney

Winter is for storage and conservation. The Kidney system governs vitality.

Favor: lamb, walnuts, black sesame, chestnut, dried ginger, ginseng, astragalus chicken soup
Reduce: cold and raw foods, excessive salad, iced drinks
Read more: winter warming recipes

Our seasonal eating calendar provides a month-by-month guide with specific recipes for each period.

Building Your First Yao Shan Kitchen

You don't need specialized equipment to start, but a few items make the process smoother.

Essential Equipment

A clay pot or ceramic soup pot (砂锅, shā guō) — Available at any Asian grocery store for $15–30. Clay pots distribute heat evenly and maintain the gentle, steady simmer that yao shan requires. They also retain heat well after removing from the stove, which continues the slow extraction process. If you don't have one, a heavy-bottomed stainless steel pot works. Avoid non-stick pots for long simmering — the coatings aren't designed for multi-hour cooking.

A kitchen scale — A $10 digital scale is the single most useful purchase for yao shan cooking. Recipes specify herb amounts in grams for a reason — 15g of astragalus and 30g of astragalus produce different therapeutic intensities. Eyeballing works for goji berries and dates; it doesn't work for stronger herbs.

Fine mesh strainer — For removing herb residue from broths. Some herbs (astragalus slices, Codonopsis root pieces) aren't meant to be eaten — they've released their active compounds into the liquid.

Glass jars for storage — Transfer dried herbs from their plastic bags into airtight glass containers. This extends shelf life and makes it easy to see what you have. Label each jar with the herb name and purchase date.

Where to Source Ingredients

Asian grocery stores (H Mart, 99 Ranch, T&T Supermarket, local Chinese markets) carry the core yao shan ingredients at the best prices. The dried goods aisle is your primary destination. Pre-packaged soup herb kits (汤料包) are a beginner's shortcut — they contain pre-portioned herbs for one pot of soup. See our comprehensive yao shan grocery shopping guide.

Online options for those without nearby Asian groceries: Weee!, Amazon (search specific herb names), and specialty TCM suppliers like Kamwo or Spring Wind Herbs.

TCM pharmacies and herbal shops (often located in Chinatown neighborhoods) carry a wider range of herbs, including stronger medicinal ingredients not found at grocery stores. The staff can advise on quality and appropriate usage. If you're moving beyond beginner ingredients, this is where to shop.

Stocking Your Pantry

A beginner's yao shan pantry costs $30–50 and lasts weeks to months:

Item	Approximate Cost	Lasts
Goji berries (200g bag)	$5–7	3–4 weeks
Red dates (500g bag)	$4–6	4–6 weeks
Dried longan (200g bag)	$5–8	3–4 weeks
Lotus seeds (200g bag)	$5–7	3–4 weeks
Chrysanthemum flowers (100g)	$3–5	4–6 weeks
Astragalus slices (200g)	$6–10	4–8 weeks
Rock sugar (500g)	$2–4	8+ weeks

Store everything in airtight containers in a cool, dark place. In humid climates, refrigerate goji berries and lotus seeds to prevent mold.

Understanding Basic Yao Shan Food Combinations

Yao shan isn't just about individual ingredients — it's about how they work together. Traditional TCM formulation follows specific combination logic that's worth understanding even at the beginner level.

The Harmonizer Principle

Almost every yao shan recipe includes at least one "harmonizer" — an ingredient whose job is to make the other ingredients work together smoothly and protect the digestive system. Red dates (红枣) are the most common harmonizer. Their sweetness moderates harsh herbal flavors and their qi-tonifying nature protects the Spleen from being overwhelmed by stronger herbs.

This is why so many yao shan recipes include red dates even when blood-nourishing isn't the goal. They're the glue that holds the formula together.

The Temperature Balance

A well-designed yao shan formula balances its thermal properties. An all-warming formula (ginger + lamb + cinnamon + dried longan) risks creating excess heat. A skilled yao shan cook adds a neutral or slightly cooling element to prevent this — perhaps Chinese yam or lotus seeds.

Similarly, an all-cooling summer soup (mung beans + chrysanthemum + winter melon) benefits from a small piece of dried tangerine peel (warm, slightly pungent) to protect the Spleen from being overwhelmed by cold energy.

This balancing act — using minor ingredients to moderate the dominant ones — is one of the key skills that separates informed yao shan cooking from just tossing herbs into a pot.

The Timing Sequence

Different ingredients need different cooking times. This isn't just about texture — it's about preserving active compounds:

First in: Root herbs (astragalus, Codonopsis, Angelica), bones, tough meats — these need 1.5–2+ hours of simmering to release their compounds
Middle: Chinese yam, lotus seeds, lily bulb — 30–45 minutes
Last in (10–15 minutes before serving): Goji berries, dried longan — their delicate compounds degrade with prolonged heat

Getting this sequence wrong doesn't make the soup dangerous, but it reduces the therapeutic value. It's the difference between a yao shan formula that works and one that's just expensive soup.

8 Mistakes Every Yao Shan Beginner Makes

Learning from other people's errors saves time and stomach trouble.

1. Tonifying Without Checking Constitution

Buying astragalus because "it's good for immunity" without knowing whether you actually need qi tonification. If you have a damp-heat constitution, astragalus can make things worse by adding more heat and stagnation.

2. Mixing Too Many Herbs

More is not better. Traditional yao shan recipes rarely exceed 4–6 medicinal ingredients. Each one is chosen for a reason. Throwing 15 herbs into a soup creates unpredictable interactions and defeats the purpose of intentional formulation.

3. Ignoring the Season

Eating lamb and ginger soup in July because a website said it's "warming and tonifying." It is — and in summer heat, that's exactly what you don't need. Season-matching is the most basic yao shan principle and the easiest to get right.

4. Overcooking or Undercooking Herbs

Different herbs need different cooking times. Goji berries in a soup from the start will turn to mush and lose potency — add them in the last 10–15 minutes. Astragalus root needs 1.5+ hours of simmering to extract its polysaccharides. Knowing these timings matters.

5. Substituting Without Understanding

Replacing Codonopsis (党参) with ginseng (人参) because "they're both qi herbs" ignores that ginseng is significantly stronger, hotter, and more likely to cause side effects. TCM herbs are not interchangeable, even within the same functional category.

6. Expecting Immediate Results

Yao shan is slow medicine. If you eat a qi-tonifying soup once and expect to feel transformed, you'll be disappointed. Traditional practitioners recommend consistent use over 2–4 weeks to assess effects. The Chinese saying captures it: "三分治，七分养" — treatment is 30%, ongoing nourishment is 70%.

7. Ignoring Drug-Herb Interactions

If you take prescription medications — blood thinners, blood pressure drugs, diabetes medications, immunosuppressants — some yao shan herbs can interact with them. Angelica (当归) affects blood clotting. Licorice root (甘草) affects potassium levels. Always check with your doctor.

8. Skipping Quality Assessment

Not all dried herbs are created equal. Low-quality goji berries may be treated with sulfur dioxide for color. Old astragalus root loses potency. Buy from reputable suppliers — established Chinese herbal shops, well-known brands, or verified online sources. If the price seems too good to be true, the quality probably matches.

Where to Learn More

Books (Available in English)

Healing with Whole Foods by Paul Pitchford — the most comprehensive English-language book on Chinese dietary therapy
The Tao of Nutrition by Maoshing Ni — practical recipes organized by condition
Chinese Dietary Therapy by Liu Jilin — academic approach to food-medicine principles

Online Resources

China's National Health Commission maintains the official food-medicine dual-use substance list, updated periodically
TCM schools like Beijing University of Chinese Medicine publish educational content (in Chinese — translate with browser tools)

Practitioner Consultation

For personalized guidance, look for:

Licensed acupuncturists (L.Ac.) who include dietary counseling
Practitioners certified by NCCAOM (National Certification Commission for Acupuncture and Oriental Medicine) in the US
TCM doctors in your area's Chinatown clinics

Frequently Asked Questions

How much yao shan should I eat per week as a beginner?

Start with 2–3 yao shan meals or teas per week. There's no need to make every meal medicinal. Even traditional Chinese households intersperse yao shan dishes with regular cooking. Let your body adjust and observe how you respond before increasing frequency.

Can children eat yao shan?

Children can eat mild yao shan — congee with red dates, Chinese yam soup, lotus seed porridge. But avoid strong tonifying herbs (astragalus, ginseng, Angelica) for children. TCM considers children's constitutions "pure yang" (纯阳之体) — they don't need heavy supplementation and can be easily overwhelmed by potent herbs. See our Chinese food therapy for children guide.

Is yao shan safe during pregnancy?

Some mild yao shan foods are fine — red dates, Chinese yam, lotus seeds. But many common yao shan herbs are contraindicated during pregnancy. Job's tears (薏苡仁), safflower (红花), peach kernel (桃仁), and Angelica sinensis (当归) should all be avoided. Always consult your obstetrician and a TCM practitioner before using any medicinal herbs during pregnancy. See our pregnancy food therapy guide.

What if I can't identify my body constitution?

Start with the most neutral, balanced recipes — those using Chinese yam, lotus seeds, and red dates. These are mild enough to benefit most constitutions without causing imbalance. Meanwhile, schedule a consultation with a TCM practitioner for a proper constitutional assessment, or use our self-assessment guide.

Do I need to eat yao shan every day to see benefits?

No. Consistency matters more than daily frequency. Eating a well-matched yao shan soup twice a week for two months will likely do more than eating random medicinal foods daily for a week. Build it into your routine gradually and sustainably.

Sources

Baidu Baike — 药膳 (Yao shan definitions and principles)
People's Daily — 九种体质都有食疗方 (9 constitution types and food therapy prescriptions)
China Non-Prescription Drug Association — 药食同源目录 (Official food-medicine dual-use list)
Zhihu — 中医药膳知识和心得 (TCM yao shan knowledge)
Beijing TCM Bureau — 关于药膳那些事 (Yao shan guidelines)
China Rehabilitation Research Center — 药膳禁忌 (Contraindications)
Mianyang TCM Hospital — 药膳食疗别乱用 (Safety warnings)
The Paper — 什么是药膳？ (Yao shan overview and expert commentary)
Huaxia.com — 药膳的分类 (Classification of yao shan types)
Xinhua — 药膳走红 (Rising popularity of yao shan)

— The Yao Shan Guide Team