By Nutrition Student, Deanna Ronne and Laura Cipullo Whole Nutrition Services Team
These light, refreshing, and nutritious summer rolls are simple and fun to make, easily packed for lunch, or stored for leftovers, and even your kids will love them! Try keeping them in the refrigerator and eating them cold after a long hot summer day. Packed with protein and healthy fats from salmon and avocado, this roll will satisfy your hunger without making you feel too full.1
Rich in vitamins, minerals, and omega-3 fatty acids, Salmon has many health benefits. One omega-3 in particular, docosahexaenoic acid (DHA), is the brain’s favorite fatty acid. A diet rich in DHA is associated with improved learning abilities and disease prevention.2,3
Ingredients:
- rice paper wrapper (find them in the ethnic foods section of your health food store. I recommend brown rice)
- carrots
- avocado
- cucumber
- spinach/spring mix/ lettuce
- salmon
Optional Sauce:
- ¼ cup soy sauce (reduced sodium)
- 1 tbs honey
- siracha sauce (to taste, 1 tbs for a mild sauce)
Recipe:
- In a bowl mix the soy sauce, honey, and siracha sauce. On medium heat, add the sauce to a pan with the salmon. Once cooked, set the salmon aside to cool off.
- Wet paper towels large enough to cover the bottom of your plate. Place a wrapper on the paper towel and dab it with another wet paper towel. (You don’t want to get the wrappers too wet, because they will break easily.)
- Place a handful of spinach in the middle of the wrapper and the rest of the ingredients on top.
- Wrap the roll: start by folding the shortest sides in. Fold the bottom up and roll up to the top.
- Enjoy! The optional sauce can also be used as a delicious dipping sauce.
- III, V. L. F., Dreher, M., & Davenport, A. J. (2013). Avocado consumption is associated with better diet quality and nutrient intake, and lower metabolic syndrome risk in US adults: results from the National Health and Nutrition Examination Survey (NHANES) 2001-2008.
- Kris-Etherton, P. M., Harris, W. S., & Appel, L. J. (2002). Fish consumption, fish oil, omega-3 fatty acids, and cardiovascular disease. circulation, 106(21), 2747-2757.
- Horrocks, L. A., & Yeo, Y. K. (1999). Health benefits of docosahexaenoic acid (DHA). Pharmacological Research, 40(3), 211-225.