"Neglect the Dog Days, Suffer in Autumn and Winter" – Start Fortifying on July 20th with These 3 Power Foods to Boost Yang, Strengthen the Spleen, and Stay Healthy All Summer

As the old saying goes: "Skip nourishment during the Dog Days, and you’ll pay the price in autumn and winter." During the scorching Sanfu period, yang energy rises to the surface, leaving the spleen and stomach internally weak and vulnerable to cold. Indulging in icy drinks and cold foods might offer momentary relief, but come autumn and winter, the consequences—coughing, wheezing, cold limbs, stomach pain, and diarrhea—will be yours to bear. True wellness lies in harmonizing with nature’s rhythms. When it’s time to "heat-nourish," don’t hesitate! Harness these three seasonal treasures to replenish yang, fortify the spleen, and sail through summer comfortably while stocking up on health reserves for the colder months ahead.

1. Loach: The "Ginseng of the Water," a Champion for Dampness Removal and Yang Replenishment

Loach, hailed as the "ginseng of the water" during Sanfu, lives up to its reputation! With a sweet, neutral nature, it excels at boosting qi, dispelling dampness, and promoting circulation—making it a godsend for humid, sweltering days.

Recipe: Braised Loach with Tofu – A Rich, Comforting Summer Delight

Ingredients:

• 400g fresh loaches

• 1 block firm tofu

• 1 large piece ginger

• A few garlic cloves

• 2 spring onions

• Optional: dried chili peppers

• 2 tbsp light soy sauce

• 1 tbsp dark soy sauce

• 2 tbsp cooking wine

• A pinch of sugar

• Salt to taste

• Hot water

• Cooking oil

Method:

1. Prep the loaches: Place them in a deep bowl, sprinkle generously with salt, and cover immediately. Once they settle, scrub off the slime with salt, rinse thoroughly, and drain. Remove heads if preferred, or leave whole.

2. Pan-fry: Heat oil in a wok over medium heat. Fry the loaches until golden and slightly crispy on both sides—this step locks in flavor and prevents them from falling apart during stewing.

3. Aromatics: In the same oil, sauté ginger slices, crushed garlic, spring onion whites, and optional chili until fragrant.

4. Braze: Return the loaches to the wok, splash with cooking wine, then add light and dark soy sauce plus a pinch of sugar for color. Pour in enough hot water (key for a milky broth) to submerge the loaches.

5. Simmer: Once boiling, add tofu chunks. Reduce heat, cover, and simmer for 15–20 minutes until the tofu soaks up the savory broth. Adjust seasoning, garnish with greens, and serve piping hot!

2. Duck Meat: The King of "Gentle Nourishment," Cooling and Spleen-Friendly

Duck is Sanfu’s top "qing bu" (gentle tonic) ingredient! Naturally sweet, salty, and slightly cooling, it’s tailor-made to counter summer heat. The ancient "Sui Xi Ju Yin Shi Pu" praises duck for "nourishing yin, clearing deficiency heat, promoting blood and fluid circulation, and revitalizing the stomach." It replenishes fluids and spleen qi sapped by summer heat without triggering inflammation—ideal for those prone to overheating.

Recipe: Barley, Lotus Seed, and Yam Duck Soup – A "Divine Elixir" for Dampness and Spleen Health

Ingredients:

• ½ old duck (or 2 duck legs)

• 30g barley

• 20g fox nuts (qian shi)

• 20g lotus seeds (deveined)

• 1 Chinese yam

• 1 carrot

• A few ginger slices

• Optional: 1 small dried tangerine peel

• Salt to taste

• 1 tbsp cooking wine

Method:

1. Blanch duck: Simmer duck pieces in cold water with ginger and wine for 2–3 minutes. Rinse off scum—this ensures a clear, pure broth.

2. Soak grains: Presoak barley, fox nuts, and lotus seeds for 30+ minutes. Peel and chop yam and carrot into chunks.

3. Slow-cook: Combine duck, grains, ginger, and tangerine peel in a pot with hot water. Bring to a boil, skim foam, then simmer covered for 1 hour.

4. Add veggies: Introduce yam and carrot; cook another 30–40 minutes until tender.

5. Season: Salt lightly before serving. The broth—clear yet creamy—blends duck’s richness with earthy sweetness, soothing dampness and comforting the spleen in every sip.

3. Crucian Carp: The People’s Tonic, Strengthening Spleen and Stomach

Affordable yet potent, crucian carp is a "warming tonic for the masses." The "Ben Cao Jing Shu" notes its ability to "address deficiencies, warm the middle, and direct qi downward." Mildly sweet and warm, it targets the spleen, stomach, and large intestine, perfect for summer lethargy, poor appetite, or mild edema. Its digestible protein suits all ages.

Recipe: Crucian Carp and Tofu Soup – A Milky, Stomach-Nourishing "Miracle Broth"

Ingredients:

• 1–2 fresh crucian carps (~500g)

• 1 box soft tofu

• A few ginger slices

• 2 spring onions

• 1 tbsp cooking wine

• White pepper to taste

• Salt

• Cooking oil

• Boiling water

Method:

1. Fry fish: Clean carp (remove black lining), pat dry, then pan-fry in oil (sprinkle salt to prevent sticking) until golden. This unlocks the broth’s milky hue.

2. Boil: Instantly add boiling water (never cold!) to cover fish. Maintain a rolling boil—watch the broth turn creamy white.

3. Season: Add ginger and wine; boil vigorously for 10 minutes. Reduce heat, add tofu, and simmer 5–8 minutes.

4. Finish: Season with salt, white pepper, and scallions. The result? A velvety, umami-packed soup that melts heat away while tender fish and silky tofu nurture the stomach.

Mark your calendar for July 20th—the start of Sanfu! Incorporate these three powerhouse ingredients to fortify your spleen (the "root of postnatal health"), replenish yang, and dissolve dampness. A robust summer paves the way for an autumn and winter of vitality.

(Note: Expanded with additional context on traditional Chinese medicine principles and seasonal health tips to meet the word count while enhancing readability.)