Fresh Spring Rolls
Recently, CBCC patients and their families attended their first Food Fight for Life cooking class of 2014. It was a great time for them to learn about healthy foods and cooking tips from pediatric dietitian Heather Garza and Becky Nichols, owner of A Trip to Bountiful Café & Bakery.
Next cooking class is scheduled for May.
Here are the Fresh Spring Rolls recipes that were prepared for the evening.
Fresh Spring Rolls
- 1 package of Rice Sticks (not rice noodles)
- 1 package of rice paper wrappers
- Cucumber sticks
- Julienned carrots
- Green onion
- Extra firm tofu, pressed (or may add cooked shrimp or roasted chicken)
- Avocado slices
- Add ½ cup warm water to a large plate.
- Dunk rice paper wrapper in the warm water for 5-10 seconds. Lay the wrapper out on a dry plate or pat dry with a paper towel.
- Add toppings and roll very tightly like a burrito.
- Eat whole or slice in the middle at an angle. Serve with peanut or other Asian type dipping sauces.
Peanut Dipping Sauce
- 2 Tablespoons Rice Vinegar
- 2 teaspoons soy sauce
- 2 teaspoons sugar
- 2 teaspoons peanut butter
- 1 Tablespoon hot water
- 1 teaspoon chili garlic paste
- 2 Tablespoons chopped peanuts
Combine all ingredients and whisk together. Serve with spring rolls.
Source: Iowa Girl Eats.com
Dietitian Tip: Be adventurous with your vegetables and add red, yellow or orange bell peppers, mushrooms, purple cabbage or zucchini and squash. You may also add fruit. Strawberries and mango both compliment vegetables well and add a hint of sweetness.
Tropical Kiwi Strawberry Spring Rolls
- 12 rice paper wrappers (I found mine at Whole Foods)
- 1 1/2 cups chopped strawberries
- 2 firm yellow bananas, chopped
- 1 mango, cut into matchsticks
- 3 kiwi, chopped
- a bunch of fresh mint
- Fill a large baking dish with warm water.
- Dip the dry rice paper in water very quickly for 5-10 seconds.
- Begin filling.
- Add fruit in the middle of the wrap.
- Add mint leaves chopped or whole.
- Fold up the bottom and tuck under the fruit. Fold in each side (like a burrito), then roll the wrap to the end. It should seal itself since the wrap is damp.
- Eat whole or slice in the middle at an angle. Serve with honey dipping sauce.
Vanilla Lime Honey Dipping Sauce
- 1/3 cup honey
- 1/4 teaspoon vanilla extract
- contents of 1/2 vanilla bean
- zest of one lime
Combine all ingredients in a bowl and mix. Serve!
Dietitian Tip: To increase antioxidant power, add more berries such as blueberries or blackberries! You may also drizzle the sauce over the fruit filling instead of dipping it. Chocolate peanut butter also makes a good dipping sauce and adds protein.
Remember: The sky is the limit. Add as many different fruits and vegetables to the spring rolls as you desire. Try different combinations and find your favorite mixture. Most importantly, have fun and enjoy all the nutrients this meal has to offer!