There is a saying: “In the morning, autumn sets in, and in the evening, it feels cool.” The beginning of autumn, the 13th solar term of the 24 solar terms, marks the start of the autumn season. Before the end of the last days of heat, although the days remain hot, mornings and evenings will become cooler.
After the start of autumn, there is a custom called “fattening up for autumn.” In ancient times, it was a custom to “weigh people” at the beginnings of summer and autumn to compare fat and thin. It was a standard used by the ancients to evaluate health. If one loses weight, it is considered to have endured a “bitter summer,” and to recuperate in autumn, it’s called “fattening up for autumn.”
However, it is not advisable to overindulge in rich foods during this period because it is still before the hottest days. It is recommended to consume less high-fat and high-calorie pork during this period as it can burden the stomach and lead to easy irritation. From the start of autumn until the end of the last days of heat, if one wants to fatten up for autumn, it is recommended to consume these four types of meat to supplement appropriate nutrition and comfortably transition into autumn.
I. Duck Meat
As the old saying goes, “Eat duck in the hottest days, and no need for medicine.” Duck meat has a cool nature and sweet taste, rich in nutrients, and suitable to eat during the hottest days. It is rich in protein, vitamins, trace elements, and minerals. Eating duck meat around the end of the last days of heat not only nourishes the body but also prevents autumn dryness and internal heat.
Recommended Dish: Lianou Old Duck Soup
Ingredients: Half a duck, lotus root, goji berries, ginger
1. Rinse the duck, mix salt, cooking wine, and water in a basin, soak the duck for 10 minutes, then wash it to remove any blood.
2. Peel and clean the lotus root, cut into pieces, soak in water to prevent oxidation. Slice the ginger, soak the goji berries and set aside.
3. Boil water in a pot, add cooking wine and ginger slices, add the duck once the water boils, blanch for 5 minutes and then remove.
4. Place the duck in a clay pot, add ginger slices and boiling water, simmer over low heat for 30 minutes.
5. Add lotus root, goji berries, stew for about 15 minutes, add half a spoon of pepper, adjust the seasoning with salt and chicken essence, mix well and then turn off the heat.
II. Fish Meat
Fresh, tender, and juicy fish meat is suitable all year round, low in fat but high in nutrition. Eating some fish when feeling that red meat is too oily during the hot days can help eliminate dryness and relieve the stuffiness of autumn dryness.
Recommended Dish: Steamed Barramundi Fish
Ingredients: Barramundi fish, glass noodles, cabbage leaves, garlic, small chili peppers
1. Clean and cut the barramundi fish into large cubes, marinate in wine and starch for 3 minutes.
2. In a bowl, mix minced garlic, chili rings, two spoons of steamed fish soy sauce, two spoons of light soy sauce, two spoons of water, half a spoon of sugar, salt to taste, mix well.
3. Soak the glass noodles, lay a cabbage leaf at the bottom of the plate, place the glass noodles on top, then add the barramundi fish on top of the noodles and pour the sauce over them.
4. Steam over high heat for 15 minutes without covering. Once cooked, sprinkle with white sesame seeds, pour a spoon of hot oil for aroma, then it is ready to serve.
III. Shrimp Meat
Shrimp is highly nutritious, rich in various vitamins and high-quality protein. Its protein content is several times that of eggs and milk. Compared to other poultry, shrimp meat is low in fat and contains taurine, potassium, and other trace elements. It has a tender and flavorful texture, making it easily digestible for middle-aged and elderly people.
Recommended Dish: Stir-Fried Shrimp with Flat Beans
Ingredients: Flat beans, large shrimps, carrots, ginger, garlic
1. Trim the flat beans, wash and remove the veins, then cut into sections. Clean and slice the carrots, shred the ginger, mince the garlic.
2. Remove the heads, tails, shells, and veins of the shrimps. Rinse the shrimps, marinate them in a bowl with half a spoon of cooking wine, half a spoon of soy sauce, a spoon of starch, a little pepper, salt, mix well, and marinate for 15 minutes.
3. Bring water to a boil, add half a spoon of salt and oil, blanch the flat bean sections for about 3 minutes, then remove and drain.
4. Heat oil in a pan, add ginger shreds and some minced garlic to stir-fry until fragrant, add the shrimps, stir-fry until they change color, then dish out.
5. Clean the pan, heat oil, add the remaining minced garlic to stir-fry until fragrant, then add the flat bean sections and stir-fry for 2 minutes, add two spoons of light soy sauce, a spoon of oyster sauce, stir-fry and add half a bowl of water, stir-fry over medium heat for 3 minutes.
6. Add the carrot slices, stir-fry for another 3 minutes, increase the heat, add the shrimps and stir-fry quickly, season with salt, chicken essence, and when the sauce thickens, turn off the heat.
IV. Chicken Meat
There is a saying: “Eat chicken in the beginning of the hottest days, and you’ll have good health for the year.” Chicken meat is high in protein and low in fat. For nourishment at the end of the hottest days, it is advisable to avoid overly oily food and eat chicken to reduce fat intake and mitigate dry heat in preparation for autumn.
Recommended Dish: Lotus Root Chicken Meatballs
Ingredients: Lotus root, chicken breast, carrots, ginger, small chili peppers, garlic, shallots
1. In a bowl, add salt water, cooking wine, soak the chicken breast for 10 minutes. Remove, shred, and then mince.
2. Peel and chop the lotus root, wash and chop the carrots, shred the ginger.
3. In a bowl, mix minced chicken, carrots, lotus root, four spoons of starch, two spoons of light soy sauce, a little cooking wine, salt, mix well, marinate for 10 minutes.
4. Heat oil in a pan, when the oil reaches 50% heat, form the meat mixture into balls and fry them until firm, move them around until cooked. Once the oil is 80% hot, fry again for 20 seconds.
5. Prepare chili rings, minced garlic, shallots. In a bowl, mix two spoons of light soy sauce, a spoon of oyster sauce, a spoon of vinegar, half a spoon of sugar, some starch, pepper, salt, chicken essence, two spoons of water, mix well.
6. Heat a wok with a little oil, pour in the sauce, simmer over low heat until thick, pour over the meatballs, garnish with chopped shallots.
——Old Well’s Notes——
Even though autumn has started around the end of the last days of heat, the scorching heat of summer has not yet subsided. When replenishing the body in late summer and early autumn, it is important to choose light and nourishing ingredients to avoid excessive oiliness. It is also advisable to consume more seasonal fruits and vegetables to increase vitamins, water intake, and prevent the irritation of autumn dryness and internal heat.
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