This Is How We Roll

GravyGurl

Super-healthy sprouts and tangy dipping sauces make these Vietnamese delicacies the ultimate finger food
Monica Gullon

At the heart of every summer roll are its crispy, crunchy sprouts. Don't underestimate them because of their diminutive size and cutesy name -- the infant forms of radishes, mung beans, broccoli, and alfalfa pack a big nutritional punch, in some cases way bigger than their grown-up counterparts. Broccoli sprouts, for one, contain up to 100 times more sulforaphane glucosinolate (SGS) -- an antioxidant that scientists believe boosts the body's disease defense system -- than plain old broccoli. Another nice perk: These little guys are as close to a calorie-free food as you can get. One full cup of radish sprouts has only 16 calories. Yet sprouts' high-fiber, high-water content fills you up surprisingly fast, says Elisa Zied, R.D., a New York City-based nutritionist and spokesperson for the American Dietetic Association.

We combined each distinctly flavored sprout with the perfect complement of vegetables and/or protein and a delectable dip to create a satisfying snack or easy, light meal. Each recipe makes eight rolls, plus half a cup of sauce.

Veggie Rolls with Mango-Ginger Dipping Sauce

A sweet-and-sour sauce tempers the spicy radish sprouts in this produce-packed roll. Can't find mango fruit spread? Try apricot, peach, pineapple, or plum instead.

Dipping sauce
4 Tbsp mango fruit spread
2 Tbsp low-sodium soy sauce
1 Tbsp seasoned rice vinegar
1 Tbsp fresh lime juice
1/2 tsp finely grated ginger
1/4 tsp hot sauce
Finely grated peel from 1 small lime

Roll
8 large rice paper wrappers
1/4 c cilantro leaves, rinsed and patted dry
3 oz Thai-style baked tofu (such as White Wave or Wild Wood), thinly sliced
2 c radish sprouts
1/2 c shredded carrots
16 snow peas, rinsed and patted dry, ends trimmed
8 small, tender leaves Boston or romaine lettuce, rinsed and patted dry

1. In small bowl, whisk together all dipping sauce ingredients. Set aside.
2. Prepare rice paper (see "Wrap Artist").
3. Place two to four cilantro leaves on lower third of wrapper and cover with two or three tofu slices. Top with cup sprouts, 1 tablespoon carrots, and two snow peas. Fold one lettuce leaf in half and place on top.
4. Roll. Repeat until all wrappers and ingredients have been used.
5. Cut each roll in half. Serve immediately.

Per roll: 67 calories, 2.5g fat (0g saturated), 137mg sodium, 9g carbohydrates, 1g fiber, 3g protein


http://www.womenshealthmag.com/nutrition/the-healthiest-rolls

GravyGurl

Super-healthy sprouts and tangy dipping sauces make these Vietnamese delicacies the ultimate finger food
Monica Gullon

At the heart of every summer roll are its crispy, crunchy sprouts. Don't underestimate them because of their diminutive size and cutesy name -- the infant forms of radishes, mung beans, broccoli, and alfalfa pack a big nutritional punch, in some cases way bigger than their grown-up counterparts. Broccoli sprouts, for one, contain up to 100 times more sulforaphane glucosinolate (SGS) -- an antioxidant that scientists believe boosts the body's disease defense system -- than plain old broccoli. Another nice perk: These little guys are as close to a calorie-free food as you can get. One full cup of radish sprouts has only 16 calories. Yet sprouts' high-fiber, high-water content fills you up surprisingly fast, says Elisa Zied, R.D., a New York City-based nutritionist and spokesperson for the American Dietetic Association.

We combined each distinctly flavored sprout with the perfect complement of vegetables and/or protein and a delectable dip to create a satisfying snack or easy, light meal. Each recipe makes eight rolls, plus half a cup of sauce.

Veggie Rolls with Mango-Ginger Dipping Sauce

A sweet-and-sour sauce tempers the spicy radish sprouts in this produce-packed roll. Can't find mango fruit spread? Try apricot, peach, pineapple, or plum instead.

Dipping sauce
4 Tbsp mango fruit spread
2 Tbsp low-sodium soy sauce
1 Tbsp seasoned rice vinegar
1 Tbsp fresh lime juice
1/2 tsp finely grated ginger
1/4 tsp hot sauce
Finely grated peel from 1 small lime

Roll
8 large rice paper wrappers
1/4 c cilantro leaves, rinsed and patted dry
3 oz Thai-style baked tofu (such as White Wave or Wild Wood), thinly sliced
2 c radish sprouts
1/2 c shredded carrots
16 snow peas, rinsed and patted dry, ends trimmed
8 small, tender leaves Boston or romaine lettuce, rinsed and patted dry

1. In small bowl, whisk together all dipping sauce ingredients. Set aside.
2. Prepare rice paper (see "Wrap Artist").
3. Place two to four cilantro leaves on lower third of wrapper and cover with two or three tofu slices. Top with cup sprouts, 1 tablespoon carrots, and two snow peas. Fold one lettuce leaf in half and place on top.
4. Roll. Repeat until all wrappers and ingredients have been used.
5. Cut each roll in half. Serve immediately.

Per roll: 67 calories, 2.5g fat (0g saturated), 137mg sodium, 9g carbohydrates, 1g fiber, 3g protein


http://www.womenshealthmag.com/nutrition/the-healthiest-rolls

kellbell

Most excellent! Thanks for sharing.
~Kell

teetsel4

I love those! Thanks for the recipe!

:flowerforyou:

Shannon023

Veggie rolls - ribbed for her pleasure! :laugh:

LML79

Veggie rolls - ribbed for her pleasure! :laugh:

LOL!! Shannon...you're bad!!!

Healthier_Me

Veggie rolls - ribbed for her pleasure! :laugh:

LMAO!! I was thinking something similar Shannon.

SoupNazi

:laugh:

laurenk182004

NAUGHTY NAUGHTY! but those sound soooo delicious!