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A hands-on guide to stocking your kitchen for winter the traditional Chinese way, with shopping ideas, cooking tips and an easy overnight congee method.

Putting tradition on the dinner table

Plenty of people like the idea of seasonal eating but are unsure where to start on a busy weeknight. Whether you live on the North Shore or the Northern Beaches, this guide turns the traditional Chinese medicine (TCM) approach to winter into a practical shopping list and a few simple cooking habits.

The thinking behind it, in brief

TCM theory sees each season as having its own character. Winter represents rest and storage, and the long nights are traditionally regarded as the body's time to recover. The kidney system, described in TCM as the foundation of the body's energy, is the main focus of winter eating, along with the Shen (spirit), which tradition says can feel low when days are short.

Your winter shopping list

Warming staples

• Sweet potatoes, leeks and fennel for soups and roasts
• Chicken and mutton for slow braises
• Mussels and anchovies for quick seafood dishes
• Chestnuts, walnuts and pine nuts for snacking or baking
• Nutmeg and bay leaves for seasoning

Traditional kidney tonics

• Lamb, beef, duck and goose
• Eggs
• Millet, kidney beans and mixed grains
• Sesame seeds and other seeds and nuts

Add bones for broth to the list as well. In TCM, bone broth has long been a winter favourite, associated with support for the bones and kidneys.

Bitter-tasting extras

Traditional advice is to use slightly less salt in winter and bring in more bitter flavours, which TCM connects with the heart. Grab some kale, lettuce, celery, asparagus, grapefruit and apricots, and keep vinegar handy for dressings. Tea, coffee and wine are also bitter, but keep them moderate.

Cooking habits that fit the season

The traditional rule is long and low: cook for more time at a gentler heat. A slow cooker or a heavy pot on a low flame makes this easy. Brown some lamb, add kidney beans, leeks and stock, and leave it to tick over for the afternoon.

An overnight congee method

Congee is a thick, soft porridge made from grains. Put brown rice, or a mix of grains and beans, into a slow cooker with plenty of water before bed, perhaps adding vegetables or a few herbs. By morning you have breakfast. In tradition, a longer cook makes a more nourishing congee, and it has long been eaten as a gentle food for digestion.

Keep it personal

This is general information drawn from TCM theory. If you have food allergies, a health condition or particular nutritional needs, ask your GP or a dietitian before adjusting what you eat.