Winter’s officially here, and let’s be honest – who doesn’t crave a cozy, warm bowl of something comforting? But it’s more than just satisfying those cravings. What we eat this time of year can seriously impact how we feel. In Traditional Chinese Medicine (TCM), winter is all about holding onto your energy, supercharging your immune system, and feeling grounded. Think of it like your body’s way of hibernating, but instead of just snuggling up with a blanket and binge-watching (no judgment here!), TCM guides us on how to truly nourish ourselves from the inside out.

This post is all about the ideal winter foods from a TCM perspective. We’ll explore dishes that not only warm you up but also support your kidneys (your body’s energy powerhouse!) and keep your vitality strong throughout the colder months. I’ll share how choosing the right foods this season, like soups and stews, can help you stay balanced, healthy, and potentially even ward off the winter blues. (Heads up: warm, hearty meals are key – and yes, that means soup!).

For me, really understanding the link between food and feeling good began years ago, thanks to acupuncture and guidance from a TCM doctor. It just made so much sense, and I loved uncovering which foods truly helped me thrive. Now, I can’t wait to share those insights with you !

Okay, so before we get to the food, let’s take a quick detour to talk about the Five Elements in Traditional Chinese Medicine (TCM). Basically, TCM sees everything connected to one of these five: Wood, Fire, Earth, Metal, and Water. Each one pairs up with a season and an organ in your body. And guess what element rules winter? Water. It’s all about kicking back, reflecting, and totally recharging. You can think of it as your body getting ready to store up all that energy for the year ahead.

So, how do your kidneys fit into all of this? In TCM, your kidneys are the star organ for winter – sort of like your body’s main energy reserve. When they’re doing well, you’ll feel more energetic, your immune system gets a boost, and dealing with the chill becomes much easier. That’s why in winter, it’s a great idea to show your kidneys a little extra care, and your food choices can make a big difference!

Just like how nature slows down and conserves energy in winter, our bodies need to do the same. It’s a great time to focus on self-care, boost immunity, and give our bodies the fuel they need to stay strong through the season.

Now, let’s talk about some foods that can keep your kidneys—and the rest of you—feeling balanced and strong all winter long!

Foods to Eat During Winter

1. Warm Soups and Stews

I’ve always loved soups and stews—especially when the weather gets cold. There’s just something comforting about a big warm bowl, isn’t there? In Traditional Chinese Medicine (TCM), warm, cooked foods are easier on your digestion, and soups are often used to help support the kidneys too. I like tossing in whatever I have on hand—hearty veggies, beans, a bit of meat—and letting it all simmer together. A few slices of ginger or a sprinkle of cinnamon can give it that warming boost your body appreciates this time of year. Simple, nourishing, and perfect for cozy days at home.

2. Bone Broth

Bone broth is one of those staples I like to keep around in the winter. It’s warm, soothing, and just feels like it does your body good. It’s full of minerals that help support your kidneys, joints, and immune system—and the collagen and gelatin are great for your skin, hair, and nails too. Sometimes I just sip a warm mug on its own, or I use it as a base for soups and stews. Simple, nourishing, and easy to work into meals.

3. Root Vegetables

Root veggies like sweet potatoes, carrots, beets, and parsnips are winter favourites in our house. They’re hearty, naturally sweet, and really satisfying. In TCM, they’re known to support kidney health and provide steady energy, which honestly feels just right for this time of year. I usually just roast them with a bit of olive oil, salt, and pepper—it doesn’t have to be fancy to be comforting. Plus, they’re full of fibre and vitamins, so your digestion gets a little love too.

4. Warming Grains

I’ve always found grains like rice, oats, and barley super comforting in the winter. TCM actually recommends them this time of year since they’re warming and give you long-lasting energy. I’ll make a pot of congee or oatmeal in the morning, or use rice or barley as a base for grain bowls at lunch. They help support your digestion by nourishing the spleen and stomach—and honestly, they just make you feel full and steady without that heavy feeling.

5. Black Beans and Kidney Beans

Beans are such a great pantry staple, especially in winter. Black beans, kidney beans, and other dark-coloured ones are thought to be extra good for kidney health in TCM. I love how easy they are—just toss them into soups, stews, or even salads. They soak up all the flavours and add that bit of heartiness we all need when it’s chilly out. Plus, protein and fibre? Always a win.

6. Nuts and Seeds

Roasted nuts and seeds are my go-to snack during the colder months. A handful of walnuts or pumpkin seeds hits the spot, and they’re packed with healthy fats and minerals. In TCM, walnuts are especially known for supporting the kidneys and giving your energy a gentle lift. I like sprinkling them on oatmeal or just grabbing a few in the afternoon when I need something quick and filling. I always buy bulks of walnuts for my husband to snack on while he’s working.

7. Dark Leafy Greens

Even though it’s winter, I still try to get my greens in—just not raw salads as often. Lightly sautéed spinach, kale, or chard works really well this time of year. They’re easier to digest when cooked, and still full of good stuff like iron and vitamins. I usually throw them into soups, stir-fries, or just serve them on the side of a warm meal. It’s a simple way to sneak in some extra nourishment.

8. Black Sesame Soup: My Favourite

One of my absolute favourite winter treats is black sesame soup. If you haven’t tried it, it’s a rich, slightly sweet soup that’s really comforting on a cold day. In TCM, black sesame is great for nourishing the kidneys and boosting energy—perfect for when you’re feeling run-down. I love making a batch and enjoying it warm. It feels like a hug in a bowl.

I make it regularly because it helps me feel nourished and balanced throughout the season. It’s packed with healthy fats and vitamins that are good for your skin, hair, and overall well-being. Plus, it’s super easy to make. All you need are black sesame seeds, water (or almond milk), and a bit of sweetness to taste. It’s a warm, comforting, and nutrient-dense treat—perfect for keeping your energy up during the winter months.

Rest & Recuperation For Your Body

This time of year just naturally makes you want to cozy up and take it easy – and guess what? That’s actually exactly what our bodies are trying to tell us too! In Traditional Chinese Medicine, winter is all about the kidneys, which are seen as your body’s main energy storage. Think of it like nature’s gentle nudge to rest and refill your tank a bit. It’s a great season to slow down, really focus on getting enough rest, and make sleep a true priority (not just something you fit in if you have time).

Here are a few simple, cozy ways to recharge during winter:

1. Embrace the Early Bedtime

With the sun setting early, it’s a good chance to catch up on some extra rest. In TCM, winter is all about conserving energy, and getting to bed earlier can really help with that. If you can wind down and be in bed around 10 p.m. (or even earlier if you’re tired!), your body gets a better chance to recharge and support your overall health—especially your kidneys, which are the focus this season.

Tip: A warm mug of chamomile or lavender tea can be such a nice way to ease into sleep mode. And if you can, try to keep screens off about an hour before bed—it really makes a difference.

2. Create a Restful Bedroom Environment

Your bedroom should feel like a little retreat, especially in the winter. Try turning down the lights about an hour before bed and keeping things quiet and peaceful. You don’t want it too hot or freezing cold either—somewhere around 60–67°F (15–19°C) is just right for good sleep. A tidy space helps too—less clutter usually means less mental noise.

Tip: Try lighting a soothing candle (something like lavender or eucalyptus) or using a bit of essential oil to help set the mood and wind things down for the night.

3. No More Midnight Snacks!

I get it—those midnight snack cravings are real. But eating too late can actually make it harder to get a good night’s sleep. In TCM, your digestion starts to slow down in the evening, so heavy meals late at night aren’t doing your body any favours. Try making lunch your main meal and keep dinner lighter and easy to digest.

Tip: If you’re feeling a bit hungry before bed, go for something gentle—like a small handful of almonds or a warm cup of oat milk with a touch of honey. Just enough to settle you, not too much to weigh you down.

4. Warm Up Before Bed

When the weather gets chilly, getting cozy just feels right. TCM actually says the cold can zap your energy and affect your sleep, so staying warm before bed is a simple way to take care of yourself. A warm bath or shower helps your body relax and signals that it’s time to wind down. Or try soaking your feet in warm water—it’s one of my favourite bedtime rituals. It boosts circulation and helps you settle in for sleep. Plus, in TCM, your feet connect to energy pathways in the body, so keeping them warm can help calm your whole system.

Tip: Slip on a comfy pair of socks or cuddle up with a hot water bottle. Keeping your feet warm makes a big difference in how well you sleep.

5. Gentle Movement

Even though winter is about slowing down, a bit of gentle movement before bed can really help. Simple stretching, yoga, or even a bit of Tai Chi can ease the tension from the day and help your body shift into rest mode. You don’t need a full routine—just a few calming moves can make bedtime feel way more peaceful.

Tip: Try something simple like child’s pose or a forward fold to release tension and settle your mind.

6. Stay Hydrated, But Not Too Much

Dry winter air can leave you dehydrated without even realizing it, and that can affect your sleep too. Staying hydrated during the day is important—but TCM reminds us not to overdo it right before bed. Too much water at night might mean more bathroom trips and broken sleep. Instead, sip warm herbal teas during the day to keep your body happy.

Tip: A cup of warm ginger tea before bed is soothing and helps with digestion too.

7. Quiet Your Mind

Winter naturally invites us to slow down and turn inward a bit. If your mind’s still spinning at the end of the day, journaling or even a short meditation can help clear the clutter and bring some calm. TCM encourages stillness in winter—taking a few quiet minutes at night helps your body and mind settle more deeply.

Tip: Try a few deep breaths or a short guided meditation to let go of the day and ease into rest. Even five minutes can make a big difference.

To wrap things up, winter is the perfect time to focus on recharging your body, so embrace the season with comforting meals, restful nights, and some self-care. With a little help from TCM, you can support your body, mind, and spirit, keeping you balanced and energized throughout the colder months.