Summer is officially here in Mississippi! That brings long, hot days and if you have kids, a lot more hungry mouths to feed all day long. Maybe it’s because I’m a mom to two teenage boys, but they are always hungry. That leaves me looking for ways to be creative with snack options that are yummy but that also meet some serious nutrient gaps that Americans often have. A balanced snack usually clocks in around 200-300 calories (or up to 500 calories depending on your overall health goals) and should contain some complex carbohydrates and either protein or healthy fats or both.
I get asked about healthy snacks all the time. The most common question I get is: “Should I eat a snack?” And that depends. The first step is to check whether you are truly hungry. We often reach for snacks when we are just bored or stressed. But if it has been several hours since your last meal, or the meal wasn’t well-balanced, you likely are hungry. Honor that hunger cue with some food! Building a balanced snack is an excellent way to incorporate those foods that we typically don’t get enough of………. fruits and/or vegetables.
Some easy ways to do that include a cold, refreshing smoothie. Both fruits and vegetables can be thrown in alongside some yogurt and milk for a nutritious way to beat the heat and pack in some fiber, protein, and antioxidants. Fresh, cut-up veggies like carrots, cucumbers, bell peppers or celery make a great vehicle for ranch, hummus, or guacamole. But these options can get boring over time.
Summer rolls are a perfect way to meet those nutrient needs while also keeping the kitchen cool. You may not be familiar with a summer roll, and it is often confused with a spring roll. While not a hard and fast rule, spring rolls are often fried and crispy where summer rolls are in a fresh, translucent rice paper wrapper. Spring roll fillings are usually cooked, while summer rolls feature fresh vegetables and herbs. Summer rolls may also contain a protein like shrimp or tofu.
I find that summer rolls are a unique way to get in more veggies (and fiber) without heating up the kitchen. Plus, they can be super customizable. I just chop up a bunch of veggies and other filling items on a board and let my family pick their ingredients. A peanut dipping sauce helps provide additional healthy fat and an anchor for this snack. For my summer rolls, I usually choose tofu. Tofu is a pressed soybean product that serves as a protein choice that naturally soaks up the flavors of the other ingredients. You can find tofu already marinated and ready to add to your rolls, no cooking required. But feel free to add the protein of your choice to your summer roll.
Summer Rolls
15 spring roll wrappers
4 oz dried vermicelli noodles
Vegetables of choice. Some of my favorites:
1 cucumber, julienned
2 bell peppers, julienned
2 carrots, julienned
2 cups, shredded purple cabbage
1 avocado, sliced
15 leaves of romaine lettuce
8 ounces, tofu, sliced
Instructions: Place noodles in a large heat proof bowl. Pour boiling water over noodles and soak for 3-4 minutes, drain and rinse with cold water. Soak spring roll wrappers for a few seconds in warm water until soft. Place flat on cutting board. Add desired veggies and protein into the mid-bottom area of wrapper. Do NOT overfill. Roll the bottom edge over the filling, tuck in the sides and continue rolling. Store seam side down.
Peanut Dipping Sauce
1/2 cup peanut butter, smooth or chunky
2 tablespoons, low sodium soy sauce or tamari
1 tablespoon, hoisin sauce
1 tablespoon, maple syrup
1 lime, juiced
1 clove of garlic, grated
1 tablespoon, chili crunch
3-4 tablespoons, warm water
Instructions: Place all ingredients except water into a small bowl. Whisk to combine. Drizzle in water while whisking to reach desired consistency.
