09.18.2020

Shanthi Appelö is a registered dietitian and health and wellness spokesperson for Blue Cross Blue Shield of Michigan based in Detroit. Passionate about the science of nutrition and behavior, Shanthi has experience working in clinical nutrition, public health and teaching in the university setting. She earned her Master of Science in Public Health Nutrition from the University of Tennessee and has a research background in maternal and child health nutrition and public health, as well as a Certificate of Training in Obesity Interventions from the Commission on Dietetic Registration. In her free time, she enjoys experimenting in the kitchen, exploring the outdoors, working on art and spending time with family.

Vietnamese Fresh Handheld Spring Rolls with Peanut Sauce

Summer is wrapping up its heat for the year, but before fall soups hit the table this recipe is a must-try.

Though traditional fried spring rolls in a sweet and sour sauce serve up a delicious once-in-a-while treat, these fresh and nutrient-packed Vietnamese spring rolls are perfect for a healthy appetizer or part of a meal. Paired with a creamy peanut sauce, ingredients like soy sauce and ginger bring complexity to the dish.

The rice paper serves as a lower-calorie vehicle for fresh veggies when compared to a fried spring roll wrapper. The shrimp and peanut butter make this dish protein-rich while vegetables pack in fiber, folate and vitamins C and K.

Watch this quick video for a tutorial on rolling your spring rolls and scroll down for recipes:

https://www.ahealthiermichigan.org/wp-content/uploads/2020/09/How-to-roll-vietnamese-spring-roll-video.mp4

Serving Amount

Ingredients

16 oz. large cooked shrimp, peeled and deveined
Rice paper
A bunch of spring lettuce mix or other lettuce type such as romaine or butter lettuce
1 bell pepper, cut into strips/spears
1 cucumber, cut into strips/spears
2 sprigs cilantro
1 onion (red sliced thin or green in spears)
1 avocado, cut to thin slices
Other optional ingredients: mango, shredded carrots, imitation crab sticks, rice noodles
2 Tbsp. peanut butter
1 Tbsp. low sodium soy sauce
2 Tbsp. warm water
2 cloves minced garlic
1 Tbsp. lime juice
2 tsp. ginger, fresh, minced
1 tsp. sesame or canola oil
Optional toppings: crushed peanuts and red pepper flakes

Instructions

Step 1
Spring Rolls
Step 2
Soak rice paper in warm water for 5-10 seconds. Soaking it for too short of time will make the paper crack while soaking it for too long will make the paper mushy and break.
Step 3
Apply ingredients on two opposite sides of the rice paper, folding at the top over the first bunch of ingredients, then fold in on both sides and continue rolling.
Step 4
Peanut Sauce
Step 5
Combine all ingredients with a blender and serve.

About the author: Shanthi Appelo is a registered dietitian and health and wellness spokesperson for Blue Cross Blue Shield of Michigan.