Spring Into Healthy Eating

Get ready for spring with a new healthy spring roll recipe! Try using rice paper! Did you know that rice paper provides numerous health benefits?  

• Low Calorie to help with weight management. 
• High in Fiber to aid digestion and promotes regular bowel movements. 
• Gluten-free to provide an option for people with celiac disease or gluten intolerance.
• Complex Carbohydrates to release energy slowly, helping to regulate blood sugar levels.
• Versatile! can be filled with fruits, vegetables, a variety of protein options, and numerous low-sodium, healthy sauces! Can be utilized for meals or snacks! 

Fresh Spring Roll Recipe

Ingredients
• 8 rice paper sheets 
• 8 large basil leaves (or cilantro) 
• 6 large butter lettuce leaves 
• 1 cup shredded carrots 
• 1 red bell pepper (sliced thin) 
• ¼ head red cabbage (shredded) 
• 1 medium English cucumber (sliced into thin, 2-3" long matchsticks) 
• ¼ cup green onion 
• Option- add choice protein- shredded chicken, ground meat, scrambled eggs, tuna, nuts, beans, or lentils

Instructions
1. Submerge one sheet of rice paper at a time for 5 seconds to soften. Remove it and set it aside for 10-15 seconds. 

2. On the lower middle section of the rice paper wrap, place the ingredients. First, a basil leaf, a few pieces of lettuce and cucumber, carrots and bell pepper, some shredded cabbage, and some green onion. 

3. Bring up the smaller end of the rice paper to wrap tightly over the vegetables. Next, bring the sides of rice paper over.  Roll tightly until you get to the end of rice paper wrapper. Repeat with remaining ingredients. Makes 8 wraps. 

4. These are ready to eat. However, if you prefer some crunch, you can cook your wraps on a griddle or frying pan. Lightly spray a pan or griddle. Cook over medium heat 2-4 minutes each side, until desired crispiness is reached.

Best Wishes and Healthy Eating, 
Melissa Copp R.D.,L.D.