Savory summer sides: Roseanne Halapin shows how to celebrate the changing seasons with food.

Ancient Chinese tradition teaches us that the changing of the seasons has an effect on energy for the human body. By eating foods according to these changes, the body is naturally supported to adjust to the energies of the seasons. Luckily, the arrival of summer brings with it bountiful growth, hot days, expansive energy, lightness and outward activity. So, revel in the outdoors often and appreciate the beautiful colored summer fruits and vegetables of your region. Some foods "in season" for summer include salads, sprouts, fruit, cucumbers, tofu, apples, watermelon, lemons, limes, garbanzo beans, celery, wheat, brown rice, wheat berries, dill, basil and green leafy foods. To best enjoy these offerings from your garden, local farmers' markets and orchards this summer, eat lightly. Try limiting the length of time foods spend cooking at high heat. For example, grill, Steam and simmer foods quickly. Also, try cutting down on salt and adding a little spice.

Chinese tradition also teaches us that the energy of the summer and late summer seasons affects the heart and small intestines and their meridians. The following recipes are designed to add support to these organs--the heart regulates blood circulation and also controls the mind/heart connection, while the small intestines are a critical part of the absorption of nutrients into the body.

SUMMER HUMMUS 

In this recipe for the traditional dip, you'll find flax seed oil, garbanzo beans, garlic and parsley. Flax seed oil is rich in omega-3 and probiotics supplement nourishment that supports small intestine function; it also strengthens the immune system and supports the cleaning of the heart and arteries. The natural "heart-shaped" garbanzo bean also supports the heart with nutrients. One of the many attributes of garlic is that it promotes blood circulation. Parsley is one the best cleaning herbs available; try adding some fresh parsley to all your meals. It's a little pungent and bitter to taste and improves digestion. It is a great source of vitamin C, provitamin A, chlorophyll, calcium, sodium, magnesium, and iron and cleanses and strengthens glands, organs, and tissues to boot.

Ingredients:

2 cups garbanzo beans
(cooked--reserve cooking liquid)
2-3 cloves of garlic, minced
2 tbs sesame Tahini
2 tbs flax seed oil
2 tbs lemon juice
3 tbs parsley, chopped
1/2 tsp or less of sea salt

Instructions:

Combine all ingredients in a food processor and
blend until smooth. Adjust the thickness using the
reserved cooking liquid of the garbanzo beans.
Serve as a dip with vegetables and chips or as a
sandwich spread.

SPRING WHEAT BERRY SALAD WITH CITRUS VINAIGRETTE

Wheat berries, or unprocessed wheat kernels, are the stars of this recipe, The wheat berry is full of bran, vitamins, minerals, protein, starch, niacin and iron. It has a nutty flavor and may be cooked as cereal or in pilafs, breads or other dishes. The nutty flavor combined with the citrus vinaigrette provides the base of a versatile salad. Wheat berries are sown in the spring (spring wheat berries) and fall (winter wheat berries). Combining the seasonal wheat berries with seasonal fruits and vegetables provides an array of salad possibilities.

The zest of citrus fruits add intense flavor along with digestive support. Lemon, lime and orange zest are general tonics for weak digestion. The citrus peels regulate digestive energy and help alleviate intestinal gas, pain and swelling, as well as help to reduce mucus in the lungs and provide vitamin C. All nuts, seeds and grains have a natural high acid level to protect them from predators. Toasting nuts, seeds and grains helps reduce the acid level and also enhances the flavor. Brown rice syrup is a healthful alternative to sweeteners. You can substitute rice syrup in place of sugar, honey, corn syrup, maple syrup or molasses in your favorite recipes. To substitute, use one and a fourth cup rice syrup for one cup of sugar, using a fourth of a cup less of another liquid needed in the recipe. Brown rice syrup is gluten- and wheat-free.

SALAD

Ingredients:

1 cup spring wheat berries, rinsed
Zest of orange, lemon and lime
2 stalks celery, small dice
1/4 cup red onion, diced
2 carrots, large grate shred
1/2 cup walnuts, chopped
1/2 cup currants
4 sprigs mint, finely sliced
1/2 bunch parsley, chopped
1/2 cup citrus vinaigrette
Optional diced orange

Instructions:

Cook the wheat berries in four cups of water over
a medium heat for thirty minutes. Strain and cool.
Rinse the walnuts and place walnuts in a small saute
pan. Roast over a medium flame until lightly toasted.
Cool. Combine remaining ingredients and toss with
citrus vinaigrette (see recipe below). Refrigerate for
at least thirty minutes to allow flavors to marry.

CITRUS VINAIGRETTE

Ingredients:

3 tbs lemon juice
3 tbs lime juice
6 tbs water
1/4 cup orange juice
3 tbs brown rice syrup
1/4 cup safflower oil
1/2 tsp sea salt

Instructions:

Whisk juice of the lemon, lime and orange together
with the water and brown rice syrup (or barley malt
syrup) until blended. Slowly whisk in the safflower
oil and add the sea salt. Pour citrus vinaigrette over
wheat berry salad and toss well.

QUINOA TABBOULEH 

Quinoa is an ancient grain of the Incas who called it "the mother grain" and has more protein than any of the other grains. Kombu is seaweed that is used when cooking grains and legumes. The many nutrients and micronutrients of the seaweed are dispersed into the grains and legumes, and then the kombu is discarded after cooking.

Ingredients:

1-inch piece of kombu
1/2 cup quinoa, rinsed
1 bunch parsley leaves, chopped lightly
1 cucumber, seeds removed, cut into small dice
4 sprigs mint, chopped
4 tbs lemon juice
4 tbs flax seed oil
1/4 tsp sea salt

Instructions:

Lightly toast quinoa for five minutes in an ungreased
saute pan. Pour into a one-quart saucepan and add
one and a half cups of water and the kombu. Cook
over low heat, stirring occasionally until all seeds are
"puffed" (will be four times size of seed). Remove
kombu and cool the quinoa. Combine quinoa with
remaining ingredients and toss well. Serves four.

Chef Rosanne Koteles-Halapin, Macrobiotic Specialist, produces the Macro-To-Go line of foods for Greenlife Grocery, where you can find the Wheatberry Salad. She and her twin sister, Chef Roxanne Koteles-Smith, can be reached by phone at 828-650-0911, email at [e-mail], or through Roxanne's website at www.cancercookbook.com.