Enjoy

3 fresh spring rolls for a healthy lunch

Filled with vegetables and protein, here is a healthy alternative to sandwiches and salads.

The Vietnamese spring roll— also known as summer rolls, rice paper rolls, fresh spring rolls— is a favorite at Vietnamese restaurants. Filled with vegetables and protein, it can be a healthy alternative to sandwiches and salads for school or work lunches. Once you get hang of the rice paper, pick fresh fillings that pair well with a sauce and you have yourself a light snack or a filling lunch option. You can easily swap the vegetables and protein for sliced fruit for a healthy dessert option.

Traditional Summer Rolls

Ingredients:

Rolls

  • Rice paper
  • Choice of protein (Chicken, beef, shrimp, tofu, etc.)
  • sliced Cucumbers
  • sliced carrots
  • shredded iceberg lettuce
  • Cilantro
  • Thai basil
  • Rice noodles

Spicy Peanut Sauce

  • 2 tablespoons creamy peanut butter
  • ¼ cup hoisin
  • 1 tablespoon soy sauce
  • 1 clove minced garlic
  • ½ teaspoon crushed red pepper
  • Siracha chili sauce to taste

Directions:

Sear or grill chicken, beef, shrimp or tofu. Slice or shred protein. Slice cucumbers and carrots in matchstick size. Cook vermicelli or rice noodles. Dip one rice paper into cold water for about 20 seconds. Lay flat on working surfaces. Stack ingredients in the middle. Then fold and roll like you would a burrito. The stickiness of the wet rice paper should serve as an adhesive. For a simple peanut sauce: Combine all ingredients in bowl. Put in microwave for one minute. Whisk ingredients until incorporated.

Rainbow Rolls

Ingredients:

Rolls

  • Red cabbage
  • Yellow bell peppers
  • Bean sprouts
  • Carrots
  • Cilantro
  • Quinoa

Honey Sesame Sauce

  • ½ cup honey
  • 1 teaspoon sesame oil
  • 1 teaspoon rice wine vinegar tablespoons smooth peanut butter
  • ¼ cup soy sauce
  • 1 clove minced garlic
  • 1 teaspoon grated fresh ginger
  • Toasted sesame seeds

Directions:

Cook quinoa. Slice all vegetables into thin matchsticks and shred cabbage. Dip one rice paper at a time into cold water for about 20 seconds. Lay flat on working surfaces. Stack ingredients in the middle. Then fold and roll like you would a burrito. For the sauce: Combine all liquid ingredients, ginger and garlic in bowl. Add sesame seeds for garnish.

Fresh Tex-Mex

Ingredients:

Rolls

  • Chicken
  • Sweet corn
  • Romaine lettuce
  • Avocado
  • Mango
  • Cilantro
  • Black rice
  • Jalepenos

Cilantro Lime Sauce

  1. 2 tablespoons of lime juice
  2. Chopped cilantro
  3. 1 tablespoon olive oil
  4. 3 tablespoons of sour cream, Greek yogurt or crema.
  5. Salt to taste

Directions:

Either grill or sear chicken. To sear chicken, seasoned chicken breast with salt and pepper. Heat olive oil in a pan. Cook chicken on medium heat form seven-to-ten minutes on each side. Once cooked, let chicken cool and slice. Cook frozen corn or roast corn on the cob. Cook rice. Seed the jalapeños and slice thinly. Slice avocados, mangos and lettuce. Dip one rice paper at a time into cold water for about 20 seconds. Lay flat on working surfaces. Stack ingredients in the middle. Then fold and roll like you would a burrito. For a cilantro lime sauce: Combine all ingredients in bowl. Whisk ingredients until incorporated. Use Greek yogurt for a healthier option, crema for lighter consistency or sour cream for a richer flavor.