Nourishing with the Seasons - West Coast Whole Foods for Balanced Nutrition
Eating with the seasons is one of the most natural ways to support your body — and here on the west coast, we’re surrounded by nutrient-dense foods that make it easy to do just that. From fresh fish, local mushrooms, hearty veggie to wild berries and late-harvest apples, coastal ingredients are rich in protein, healthy fats, antioxidants, and fibre — everything your body needs to feel grounded and resilient.
Seasonal Eating as Daily Medicine
In both Ayurveda and Traditional Chinese Medicine, seasonal eating helps bring harmony between body and environment.
Autumn and winter are considered cooler, windier seasons that can leave the body feeling dry or ungrounded. To balance this, we naturally crave warmth — slow-cooked meals, stews, roasted vegetables, and grounding spices.
Warm foods strengthen digestion (“Agni” in Ayurveda, “Spleen Qi” in TCM), support energy levels, and help maintain inner warmth and stability — especially on the coast, where damp and wind are part of daily life.
A Balanced Day on the West Coast
For most adults, aiming for around 90 g of protein and 35 g of fibre each day supports stable energy, muscle repair, and healthy digestion. Below is a nourishing west-coast-inspired meal plan that makes meeting those goals simple, comforting, and delicious.
Breakfast — Warm Steel-Cut Oats with Apples and Evergreen Huckleberries
A grounding and gently warming start to the day, rich in soluble fibre, plant protein, and antioxidants. Perfect for cool, misty mornings.
Ingredients:
½ cup steel-cut oats
1 cup water + ½ cup oat or almond milk
½ apple, diced and lightly sautéed with cinnamon and a touch of coconut oil
2 tbsp granulated textured soy soaked in warm water
A handful of fresh or frozen evergreen huckleberries (or blueberries)
Pinch of sea salt and a drizzle of maple syrup
Tip: Cook oats slowly until creamy; top with warm fruit to keep digestion strong.
Approximate nutrition: ~25 g protein, ~10 g fibre
Lunch — Wild Pacific Salmon Bowl with Roasted Vegetables
This meal combines high-quality protein, omega-3 fats, and grounding vegetables for steady energy through the afternoon.
Ingredients:
1 salmon fillet (around 150 g)
¾ cup cooked quinoa or short-grain brown rice
1 cup roasted seasonal vegetables (squash, carrots, or brussels sprouts)
A handful of local greens (kale, arugula, or spinach)
Dressing: olive oil, lemon juice, sea salt, and fresh herbs
Ayurvedic insight: Add warming spices like turmeric or ginger to balance the cooling nature of fish.
Approximate nutrition: ~35 g protein, ~10 g fibre
Dinner — Lingcod with Forest Mushrooms and Lentils
A deeply nourishing evening meal that supports rest and recovery. Lingcod is a lean, easy-to-digest fish that pairs beautifully with local mushrooms and earthy lentils.
Ingredients:
1 fillet lingcod (around 150 g)
½ cup cooked green or black lentils
1 cup sautéed forest mushrooms (chicken of the woods, hedgehog, winter or pacific chanterelles)\
½ cup roasted beets, sweet potatoes or butternut squash
Olive oil, garlic, thyme, and sea salt
TCM note: Mushrooms nourish the immune system and support “Lung Qi,” which helps the body adapt to damp coastal weather.
Approximate nutrition: ~30 g protein, ~12 g fibre
Bringing It All Together
With simple, local, and seasonal meals like these, you can easily meet your daily nutrient needs while honouring your body’s natural rhythms. Focus on warmth, variety, and balance — especially during cooler months when our systems need extra support.
If you’d like to collaborate, share your west coast ingredients, or feature your local food project, reach out — I’d love to connect.
Let me know when is your availability to cook this menu together in the comfort of your own kitchen! Check out last-minute offer of Kitchen Wellness.
