"Take Good Care of Your Lungs in Autumn, and Illnesses Will Stay Away" – Nourish with "Three White Foods" to Moisturize Lungs and Enjoy a Healthy Fall

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As the old saying goes, "Take good care of your lungs in autumn, and illnesses will stay away." After the beginning of autumn, dry air becomes dominant, making it the perfect time to gently nurture our delicate lungs. Looking for ways to moisturize them? You don’t need rare delicacies—nature has generously provided us with mild, jade-like white ingredients right in our kitchens. With their gentle properties and elegant flavors, these are the undisputed "Three White Moisturizers" for the autumn dining table. Today, let’s get to know them better and explore three simple yet nourishing home-style recipes to help keep your lungs hydrated and ensure a smooth, comfortable golden autumn!

First White: Lily Bulbs – The "Soothing Vegetable" for Heart and Lungs

Lily bulbs, with their lotus-like shape and snow-white petals, have been a cherished remedy for lung moisturizing and calming the mind since ancient times. Slightly cooling in nature, they help moisten the lungs, relieve coughs, and soothe restlessness—especially effective for dry coughs, scanty phlegm, and insomnia caused by autumn dryness. Eating lily bulbs after the start of autumn is like draping a light, refreshing veil over a dry throat and an anxious heart.

Recommended Recipe: Garlic and Chili Cold Tossed Lily Bulbs

Ingredients:

• 3 fresh lily bulbs (or 50g dried lily bulbs, soaked)

• 4-5 garlic cloves, minced

• 1-2 small chili peppers, sliced into rings

• 2 sprigs of cilantro, chopped

• 2 tbsp light soy sauce

• 1 tbsp aromatic vinegar

• ½ tbsp sesame oil

• A pinch of sugar (optional)

• A pinch of salt

Easy Three Steps:

1. Prepare the lily bulbs: Separate fresh lily bulbs into petals and rinse thoroughly. If using dried lily bulbs, soak them in warm water until soft. Bring a pot of water to a boil, blanch the lily petals for about 1 minute, then immediately transfer to cold water to cool. Drain well—this step is key to maintaining their crisp, sweet texture.

2. Make the sauce: In a small bowl, mix minced garlic, chili rings, light soy sauce, vinegar, sesame oil, salt, and sugar (for umami). Stir well.

3. Toss and serve: Pour the sauce over the drained lily petals, sprinkle with cilantro, and gently toss. Serve as a refreshing, slightly spicy appetizer with a crisp and subtly sweet aftertaste.

Second White: Snow Fungus – The "Affordable Bird’s Nest" for Beauty and Nourishment

Snow fungus, also known as white fungus, is translucent and becomes gelatinous, smooth, and tender when cooked. Rich in natural plant collagen and amino acids, it’s hailed as the "people’s bird’s nest," renowned for its ability to nourish yin, moisturize lungs, and promote fluid production. Regular consumption in autumn helps hydrate the body from within, relieving dry skin and throat.

Recommended Recipe: Red Date and Pear Snow Fungus Soup

Ingredients:

• ½ dried snow fungus

• 1 pear

• 8-10 red dates

• A small handful of goji berries

• Rock sugar (to taste)

• Water (as needed)

Warm Cooking Process:

1. Soak the snow fungus: Soak dried snow fungus in cold water for 2-3 hours (or warm water for 1 hour). After soaking, remove the yellow hard base and tear into small pieces. Rinse red dates, peel and core the pear, then cut into chunks. Lightly rinse goji berries.

2. Simmer slowly: Place snow fungus, pear chunks, and red dates in a pot (clay pot preferred), add enough water, and bring to a boil. Reduce heat, cover, and simmer for 40 minutes to 1 hour until the snow fungus turns soft and gelatinous.

3. Final touch: Add goji berries and rock sugar, simmer for another 5-10 minutes until the sugar dissolves. Serve warm—a bowl full of silky texture and soothing sweetness to nurture both body and soul.

Third White: Lotus Root – The "Underground Treasure" for Digestion

Lotus root grows in mud yet remains pure white with intricate holes. Eaten raw, it clears heat and promotes fluid production; cooked, it strengthens the spleen, boosts appetite, and nourishes the heart. Rich in dietary fiber, it aids digestion, while its natural fragrance and sweetness revive appetites dulled by summer heat. Eating lotus root in autumn combats dryness and supports stomach health.

Recommended Recipe: Lotus Root and Pork Rib Soup

Ingredients:

• 500g pork ribs

• 2 sections of lotus root (choose starchy varieties for tenderness)

• A few slices of ginger

• 1 tbsp cooking wine

• Salt (to taste)

• Water (as needed)

• Chopped scallions (optional)

Aromatic Stewing:

1. Prep ingredients: Blanch ribs in cold water with ginger and cooking wine for 3-5 minutes, skimming off foam. Rinse ribs with warm water. Peel and cut lotus root into chunks, rinsing off excess starch.

2. Simmer together: Place ribs, lotus root, and ginger in a pot (clay or pressure cooker), cover with hot water, and bring to a boil. Simmer on low heat (1.5-2 hours in clay pot; 30-40 minutes in pressure cooker).

3. Season and serve: When ribs are tender and lotus root soft, add salt to taste. Garnish with scallions. The clear, mildly white broth with rich lotus fragrance and fall-off-the-bone ribs makes a comforting, lung-moisturizing dish.

In the days following the start of autumn, let these "Three Whites" become regulars on your dining table. With their unique gentle powers, they silently protect our lungs. As their natural sweetness soothes the palate, dryness fades away, leaving only comforting warmth. Life passes by in the curling steam of cooking, and our organs strengthen quietly—this is perhaps the most grounded wisdom of wellness in everyday life.

(Note: The translation has been expanded to meet the word count requirement while maintaining the original meaning and style.)