Fit Fare

Faster than you could speed dial for Chinese and wait for a package of deep-fried spring rolls to arrive at your doorstep, you could instead wrap up a few delightful un-fried spring rolls. Though arguably lacking the crunchy exterior of the fried version, the flavors within are fresher — reminiscent of the herbaceous bounty of a spring garden. Hence we ascertain the origin of the name “spring roll” — traditionally created from the first tender vegetable crop of the growing season.

In terms of reduced fat foods, these are just about as low as you can go. Well, they do contain peanuts, but you could always leave them out. Keep in mind that this recipe is but a stepping stone into the magical garden of spring roll possibilities.

Each of the herbs used in this recipe has an extensive resume of health benefits. Mint, traditionally used as a digestive aid, has further been shown to exhibit anti-microbial, and cancer preventive properties, plus it eases asthma & allergy symptoms. Basil appears to protect against DNA damage and cardiovascular disease, while also acting as an anti-inflammatory and anti-bacterial. By far the most impressive herb in this medley is the cilantro. Cilantro contains one of the most potent antibiotics yet identified in edible plants, and one that may be resilient to bacterial resistance. Even more surprising, cilantro contains the only substance ever discovered that can remove mercury and other heavy metals from the nervous system.

Herb Salad Spring Rolls — Recipe adapted from Epicurious

Bean-thread (cellophane) noodles or bean sprouts if you can’t find the noodles
1 1/2 Tbsp rice vinegar
eight 8” rounds rice paper*
2 Tbsp roasted peanuts, minced
1 scallion, cut into 2-inch julienne strips
1/4 cup carrot, finely shredded
1/3 cup cabbage, thinly sliced
1/4 cup fresh basil leaves (preferably Thai basil)
1/4 cup fresh mint leaves
1/4 cup fresh coriander leaves

You will only need about 1 oz of noodles, so you can either pull the amount you need off the bundle while dry (not exactly easy) or you can soak them all and then refrigerate the remainder for another use (if you have one lined up). Soak your noodles in very hot water for about 15 minutes.

Meanwhile mince peanuts, julienne scallion, shred carrot, slice cabbage and mix in a bowl. Wash basil, mint, and cilantro and spin dry in a salad spinner.

Cut bean-thread noodles into 3 to 4 inch segments. Toss noodles, or bean sprouts if using instead, with vinegar and some salt in a bowl.

For each roll: In a shallow pan, soak a piece of rice paper in hot water for about a minute. Place the paper on a clean, dry kitchen towel, and place a second piece of rice paper in the pan to soak. Fill soaked wrapper with about a quarter of the veggies, herbs, and bean noodles. Roll tightly. The first wrapper may break or not wrap perfectly, this is why you are soaking the second piece of paper. Place the second sheet of rice paper on your towel and roll over the first in a similar fashion.

Makes 4 rolls.

Should you need to store your spring rolls, wrap them in a damp towel and then place them in a plastic bag in the refrigerator for no more than 24 hours. Serve at room temperature with dipping sauce.

Sweet-Hot Garlic Sauce – recipe from Real Thai: The Best of Thailand’s Regional Cooking by Nancie McDermott

1 cup sugar
1/2 cup water
1/2 cup white vinegar
2 Tbsp garlic, minced
1 tsp salt
1 Tbsp chili paste, or to taste

Bring sugar, water, and vinegar to a boil, while stirring, to dissolve sugar. Add garlic, salt, and chili paste and heat at a moderate rate for about 20 minutes, or until it reaches a thin syrup consistency. Allow to cool to room temperature before serving. Store in a jar at room temperature for several days or in the refrigerator for longer.

*There are two kinds of rice paper, ones made from rice and ones made from tapioca. The tapioca ones stay pliable longer after soaking and won’t dry out as quickly. If you can’t find either, consider making this as a salad rather than a wrap.