This is a fresh and light meal recipe that is great for a summer lunch, or anytime you may like. It is mostly raw and incorporates the nutritional goodness of fresh, living sprouts. It offers carbohydrates, fats and protein, as well as a variety of micronutrients. It is naturally low in sodium, high in fiber and cholesterol free.
TYPE: Lunch, Dinner, Appetizer
PREP TIME: < 15 – 30 mins (depending on quantity)
SERVINGS: not set, make according to personal needs
- Mostly Raw
- Wheat-free or Gluten-free (depending on choice of sauce ingredients)
- Soy-free (if not using sauce)
- Peanut-free or Nut-free (depending on choice of sauce ingredients)
- Refined Sugar-free
- Brown Rice Paper/Wrappers
- Fresh Pea Sprouts (or your favorite organic sprouts)
- Avocado (organic)
- Tomatoes (organic)
- Cucumber (organic)
- Hot Peppers (organic) OR Regular Pepper for a non-spicy meal
(Optional) Dipping Sauce:
- 1/4 cup Tamari Sauce (organic, wheat-free/gluten-free)
- Juice of 1 Orange squeezed (organic)
- 1 tbsp Almond or Peanut Butter (organic, natural)
- 2 tbsp Brown Rice Vinegar (organic)
- 1 Garlic Clove (organic)
- 2 Medjool Dates or 1 Tbsp Maple Syrup (organic)
- Optional - Dash of Cayenne Pepper (organic)
- Cutting Board
- Sharp Knife
- Wide, shallow bowl (optional)
- High Powered Blender (ex: Vitamix or NutriBullet)
- Prepare all the vegetables first, by washing, cutting and placing all on a plate to facilitate the wrapping process.
- Rinse and trim the pea sprouts to take up about ¾ of the length of the rice paper diameter.
- Rinse the avocado, cut in half, remove the pit and the skin and slice lengthwise. You can watch this instructional video to learn how to work with avocados. Set aside.
- Rinse the tomatoes, remove the core and cut up lengthwise into rectangular slices. Set aside.
- Rinse the cucumber, peel if desired, and cut into long slices that are no more than ¾ of the length of the rice paper. Set aside.
- Rinse the hot peppers and slice into slender long pieces. Set aside.
- Get 1 rice wrapper ready at a time. Place some warm/hot water into a large, shallow bowl and dip the wrapper into it, leaving it in until it begins to soften and feels flexible (about 30 seconds).
- Immediately upon removal from the water, place the softened rice paper on a plate and place into the center, lengthwise some sprouts, avocado, tomato, cucumber and hot pepper slices.
- Be sure to place ample amounts of these veggies inside, yet at the same time not to overfill. (It may take practice with one or two wrappers to get them as desired.)
- Fold in both short ends over the veggie materials, to hold them better inside. Then take one long side of the paper, place over the veggie mix and roll the whole thing applying some pressure while doing so, in order for the contents to be firmly held in place (like wrapping a package). The rice paper will “glue” itself together.
- Once tightly rolled and intact, using a really sharp knife cut the rolls in half (on an angle if desired), and place on meal plate(s).
- The hot peppers add lots of flavor, but you can also make the dipping sauce by placing all of the ingredients together into your blender and blending on high until a uniform consistency is reached. Pour into a little bowl for dipping, serve and enjoy.
Meal Nutritional Benefits
- good source of (in descending order): manganese, selenium, magnesium, tryptophan, phosphorus, vitamin B6, vitamin B3, vitamin B1 and iron
- offers phytonutrient and antioxidant protection, reduces risk of colon cancer, heart disease, metabolic syndrome, type 2 diabetes, lowers cholesterol,
- provides excellent source of energy and helps maintain healthy weight
- thanks to the magnesium, reduces the severity of asthma, lowers high blood pressure, reduces the frequency of migraine headaches, and reduces the risk of heart attack and stroke as well as enhances healthy bones
- for more information, visit the brown rice detailed overview from World’s Healthiest Foods
- good source of (in descending order): folate, manganese, protein, vitamin C, phosphorus, vitamin B3, vitamin B1, magnesium, copper, vitamin B6, iron, potassium, pantothenic acid, vitamin B2, zinc, calcium and vitamin A
- low in calories, high in nutrition
- enhances overall good health
- for more information, visit the pea sprouts detailed overview at NutritionData.com
- provides the meal with healthy fatty acids
- good source of (in descending order): vitamin K, dietary fiber, potassium, folate, vitamin B6, vitamin C and copper
- help regulate healthy blood pressure, help decrease LDL cholesterol and increase HDL cholesterol and enhance overall health
- help protect against breast cancer, prostate cancer and oral cancer
- for more information, visit the avocado detailed overview from World’s Healthiest Foods
- Excellent source of lycopene – an antioxidant found to decrease many cancers as well as heart disease
- good source of (in descending order): vitamin C, vitamin A, vitamin K, molybdenum, potassium, manganese, fiber, chromium, vitamin B1, vitamin B6 and folate
- aside from preventing a list of cancers, especially of the prostate, they also enhance prostate health, colon health and pancreatic health
- for more information, visit the tomatoes detailed overview from World’s Healthiest Foods
- great alkaline source to decrease body’s acidic levels
- good source of (in descending order): vitamin C, molybdenum, vitamin A, potassium, manganese, folate, fiber, tryptophan and magnesium
- promotes healthy skin, intestinal health and blood pressure
- for more information, visit the cucumber detailed overview from World’s Healthiest Foods
- Capscaisin, the main ingredient in hot peppers and has many health benefits
- Clinically proven to relieve headaches and sinus inflammation
- Is thought to induce metabolic activity and help to lose weight
- Helps to increase circulatory blood flow, preventing clotting of blood
- Effective analgesic, helps to reduce blood pressure and stimulates flow of digestive juices
- good source of (in descending order): vitamin C, vitamin A, vitamin B6, fiber, molybdenum, vitamin K, manganese, folate, potassium, vitamin B1, vitamin E, tryptophan and copper
- helps reduce risk of cancer and cardiovascular disease, protects against rheumatoid arthritis, promotes healthy eyesight and lungs, and enhances overall good health
- for more information, visit the bell peppers detailed overview from World’s Healthiest Foods
- good source of (in descending order): vitamin C, fiber, folate, vitamin B1, potassium, vitamin A and calcium
- contain antioxidant properties to protect against free radical damage and prevent cancer, enhance healthy immune function and enhances overall good health
- protect against cardiovascular disease, may help lower cholesterol, prevent kidney stones, help prevent ulcers, protect respiratory health and help protect against rheumatoid arthritis
- for more information, visit the orange detailed overview from World’s Healthiest Foods
- good source of (in descending order): fiber, potassium, copper, manganese, magnesium, vitamin B6, vitamin B5, vitamin B3, calcium, phosphorus, iron, vitamin B2, vitamin B1, vitamin K, vitamin A and zinc
- Rich in energy-rich carbohydrates, fiber and potassium, are excellent for athletes and all those needing a quick energy punch
- Have been linked to promoting overall good health, promoting proper digestion and decreasing various cancer risks
- Due to their good potassium content, can help regulate proper blood pressure for more information, visit the medjool date overview from NutritionData.com
- Good source of (in descending order): manganese, vitamin B6, vitamin C, tryptophan, selenium, calcium, phosphorus, vitamin B1, copper and protein
- Has numerous cardiovascular benefits including: helping prevent atherosclerosis and diabetic heart disease, reducing risk of heart attack or stroke, inhibits coronary artery calcification plus many more
- Protects against many cancers, protects against asbestos and promotes healthy weight control
- Has anti-inflammatory, antibacterial and antiviral activity, and promotes optimal health
- For more information, visit the garlic detailed overview from World’s Healthiest Foods