Adding foods rich in water, vitamins, and minerals helps the body stay hydrated, strengthen immunity, and reduce the risk of respiratory illnesses.

During seasonal transitions, many people often experience dry cough, sore throat, or lingering discomfort. Especially in the autumn–winter period, the dry air and low temperatures make the lungs more vulnerable and the throat more easily irritated. Instead of relying heavily on medicine, you can take advantage of familiar ingredients right in the kitchen to prepare “lung-soothing remedies” that are both tasty and beneficial to health.

According to nutrition experts, some simple foods can help clear heat, dissolve phlegm, soothe the throat, and support lung function. Examples include water chestnuts, pumpkin, pears, and red beans. When prepared properly, these not only provide essential nutrients but also help ease coughing and dryness. Below are four easy-to-make dishes suitable for the whole family during the change of seasons.

Water Chestnut Meatball Soup

Water chestnuts (also known as Chinese water chestnuts) combined with minced pork create a refreshing and mildly sweet soup. The tender meatballs mixed with the crunchy texture of water chestnuts, plus a touch of goji berries and white pepper, make the dish flavorful while also soothing the lungs and reducing cough. Choose fresh, shiny, uncracked water chestnuts to keep the broth clear and sweet.

Pumpkin Soybean Soup

Pumpkin, rich in vitamin A, when paired with soy milk produces a creamy, smooth soup that is both nutty and rich. This dish is an ideal option for those who frequently suffer from throat dryness or hoarseness. A drizzle of olive oil on top enhances the aroma and makes it easy to enjoy for dinner or as a light snack.

Refreshing Shredded Pear Salad

Pears are well-known for their cooling effect and ability to reduce cough. When shredded and mixed with a bit of vinegar, honey, ginger, and red chili, they become a tangy, crunchy, and refreshing salad—perfect for dry days. For extra flavor and an attractive appearance, you can add coriander and goji berries.

Red Bean and Dried Tangerine Peel Sweet Soup

Red beans are rich in fiber and minerals, and when combined with dried tangerine peel, they yield a light sweetness with a distinctive fragrance. This dessert is not only simple to cook but also warms the digestive system, nourishes the lungs, and aids digestion. You can adjust the sweetness with rock sugar or add a little glutinous rice flour for a thicker consistency.

Health Tips for Seasonal Changes

These dishes are not only delicious but also help relieve throat dryness and persistent cough during times of changing weather. Consuming foods high in water, vitamins, and minerals helps the body retain moisture, boost immunity, and reduce the risk of respiratory problems.

In today’s busy life, cooking is sometimes overlooked. Yet with just a few familiar ingredients, you can prepare meals that are not only tasty and wholesome but also bring comfort to the whole family during the seasonal transition.