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Healthy Kids Cook: How to Make Mango-Avocado Fresh Rolls

Published on: April 30, 2014

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ParentMap and PCC Natural Markets have partnered to produce an exciting web series called Healthy Kids Cook, designed to encourage families to make a healthy habit of cooking fresh food together in the kitchen. In this season’s Healthy Kids Cook, we’re focusing on quick and easy meals that you and your family will love making at home. Each month, Chef Jackie Freeman hosts families in the PCC kitchen to create a quick, filling, fresh and fun recipe featuring seasonal fruits and vegetables. 

These fresh rolls make a great dinner or snack. Let your kids pick their favorite mix of veggies, herbs and proteins.

Serves 6

For ponzu dipping sauce

  • 3 tablespoons tamari
  • 2 tablespoons lime or lemon juice
  • 2 teaspoons rice vinegar
  • 2 teaspoons brown sugar

For fresh rolls

  • 2 ounces vermicelli rice noodles
  • 6 brown or white rice spring roll wrappers
  • 1 ripe avocado, peeled, pitted and sliced
  • 1 ripe mango, peeled, pitted and sliced
  • 1/4 English cucumber, thinly sliced
  • 1/2 medium carrot, peeled and shredded
  • 6 ounces cooked prawns or extra-firm tofu, sliced (optional)
  • 12 basil leaves
  • 12 mint leaves

Preparation

To make the dipping sauce, whisk together tamari, lime or lemon juice, vinegar and sugar in a small bowl; set aside.

Soak rice noodles in hot water until soft and pliable, 15 to 20 minutes. Drain and set aside.

Fill a large dish with warm water. Soak one spring roll wrapper in the water until pliable, 5 to 15 seconds. Remove the wrapper to a clean, dry surface.

Place some rice noodles, avocado, mango, cucumber, carrot and shrimp or tofu (if using) on the lower third of the wrapper, leaving a 1-inch border. Top with two basil and two mint leaves. Bring the bottom edge of the spring roll wrapper up and over the filling and snugly start to roll it up. Tuck in the sides, like a burrito, and continue rolling until completely wrapped.

Repeat with remaining ingredients. Cover rolls with a moist towel while you finish the rest. Cut the rolls in half on the diagonal and serve with dipping sauce.

Recipe by Jackie Freeman, PCC Chef

EACH ROLL: 220 cal, 6g fat (1g sat),5mg chol, 690mg sodium, 37g carb, 7g fiber, 6g protein

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