After the Start of Autumn: Eat Less Duck and Chicken, Focus on These 3 Meats to Replenish Nutrients, Moisturize Dryness, and Boost Energy for a Smooth Transition into Fall

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The Start of Autumn has just passed, and though the calendar marks the beginning of fall, the "autumn tiger" (late summer heat) still packs a punch. When it comes to diet, it’s essential to follow the rhythm of the seasons. While duck is delicious, its cool nature can weaken the spleen and stomach’s yang energy if consumed excessively. Chicken, though nourishing, is considered a "stimulating food" (发物) and may exacerbate dryness and internal heat during the early autumn, intensifying that parched feeling. Today, we’re recommending three types of meat especially suitable for post-Start of Autumn eating, along with simple, home-style recipes to keep you comfortable and healthy!

1. The Warming and Cold-Resistant Helper—Lamb

Lamb is warm in nature, making it an excellent ingredient for nourishing the body in autumn and winter. It boosts qi and blood, warms the middle jiao (spleen and stomach), and is particularly suited to combat the morning and evening chills after the Start of Autumn. Rich in high-quality protein, iron, zinc, and B vitamins, lamb enhances physical strength while helping the body resist the deepening autumn cold.

Recommended Recipe: Lamb Rib Stew with Yam and Carrots

1. Chop fresh lamb ribs into chunks, place them in cold water with ginger slices and cooking wine, bring to a boil, skim off the foam, and blanch for 3 minutes. Remove the ribs and rinse with warm water.

2. Transfer the cleaned lamb ribs to a clay pot or stew pot, add enough hot water (ensure sufficient water from the start), along with a few slices of ginger, a section of scallion white, and a few Sichuan peppercorns (to remove gaminess and enhance flavor). Bring to a boil, then reduce to a simmer, cover, and stew for about 1 hour.

3. Peel and cut yam and carrots into chunks. Once the lamb ribs are tender, add the yam and carrot pieces.

4. Continue stewing for 20–30 minutes until the yam and carrots turn soft and tender. Season with salt 5 minutes before serving, and optionally garnish with goji berries for a bright, sweet, and rich broth.

2. Strengthen Bones and Boost Energy—Beef

Beef is neutral to slightly warm in nature, targeting the spleen and stomach meridians. It tonifies the middle jiao, boosts qi, nourishes the spleen and stomach, and strengthens bones and muscles. Packed with high-quality protein, heme iron (easily absorbed), zinc, and B vitamins, beef is a powerhouse for replenishing energy. Eating beef in moderation after the Start of Autumn helps enhance physical resilience and better cope with seasonal changes.

Recommended Recipe: Beef Curry

1. Cut beef brisket or shank into bite-sized pieces, blanch in cold water with ginger and cooking wine, skim off the foam, then drain.

2. Heat a little oil in a pot, sauté ginger slices and minced garlic (optional), then add the blanched beef and stir-fry until lightly browned.

3. Pour in enough hot water (to cover the beef) and add 2–3 curry cubes (adjust to taste). Bring to a boil, then reduce to a simmer, cover, and braise for 1–1.5 hours (or 20 minutes in a pressure cooker) until the beef is tender.

4. Peel and cut potatoes and carrots into chunks. When the beef is nearly tender, add the potatoes and carrots. Simmer for another 15–20 minutes until the vegetables are cooked. If the broth is too thin, uncover and reduce slightly. Taste for seasoning—curry cubes usually contain salt, but add more if needed.

3. The Light and Moisturizing Choice—Fish

Fish, especially freshwater varieties like blackfish, perch, and crucian carp, as well as certain saltwater fish, tend to be mild in nature. They strengthen the spleen, harmonize the stomach, promote diuresis, reduce swelling, and moisten dryness while replenishing deficiency. Fish is an excellent source of high-quality protein and omega-3 fatty acids (DHA and EPA), benefiting cardiovascular and brain health. With relatively low fat content and easy digestibility, fish is the perfect "light but mighty" choice for autumn.

Recommended Recipe: Sichuan Boiled Fish (水煮鱼)

1. Have the fish (blackfish or grass carp) sliced by the vendor or do it yourself. Rinse and drain the slices, then marinate with salt, cooking wine, and pepper until sticky. Add an egg white and starch (corn or sweet potato), mix well, then drizzle with oil to seal in moisture. Let sit for 15 minutes. Clean and reserve the head and bones.

2. Heat more oil than usual in a wok, add 2–3 tbsp Pixian bean paste, a small piece of hotpot base (optional), minced ginger and garlic, and Sichuan peppercorns. Stir-fry until fragrant and the oil turns red.

3. Add the fish head and bones, stir-fry briefly, then pour in hot water or stock. Boil for 10 minutes to extract flavor, then strain out and discard all solids, keeping only the broth.

4. Season the broth with salt, sugar, and white pepper. Blanch bean sprouts and greens (like lettuce or rapeseed), then place them at the bottom of a large bowl.

5. Gently slide the marinated fish slices into the simmering broth. Once they curl and turn opaque (about 1 minute), pour everything over the vegetables.

6. Top the fish with minced garlic, scallions, dried chili peppers, and Sichuan peppercorns (add ground pepper for extra numbness). Heat oil (with a dash of sesame oil) until smoking, then pour it over the toppings to release an aromatic burst.

Don’t hesitate! As the weather cools, head to the market for fresh lamb, beef, or fish, and try these comforting, nourishing recipes. A bowl of hot soup, a pot of tender braised meat, or a spicy boiled fish dish will replenish nutrients, dispel dryness, and welcome autumn with warmth and flavor!

(Note: The translation has been expanded to meet the 800-word requirement while maintaining natural English readability and cultural adaptation.)