How to Make Mango-Avocado Fresh Rolls
ParentMap and PCC have partnered to produce an exciting new web series called Healthy Kids Cook, designed to encourage families to make a healthy habit of cooking fresh food together in the kitchen. Each month, PCC Chef Jackie Freeman hosts families in the PCC kitchen to create a healthy and fun-to-make recipe featuring seasonal fruits and vegetables. In this episode, Calla and her father Jason learn how to make scrumdiliicious, colorful fresh rolls with luscious mangoes and avocados — sure to be your new go-to recipe for healthy after-school snack and meal times (see full recipe below).
How to Raise an Adventurous Eater
If you are anything like most parents, you probably spent the preschool years on a culinary tour of Blandland, the place where the wonderful flavor and diversity of food go to die. The good news is that as your kids grow older, you have a chance to press the mealtime restart button.
For great tips on exposing your kiddo to a wider variety of foods and tastes, read our four-part series on raising an adventurous eater:
Recipe: Mango-Avocado Fresh Rolls
These fresh rolls make a great dinner or snack. Let your kids pick their favorite mix of veggies, herbs and proteins.
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
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 2 basil and 2 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 BAR: 220 cal, 6g fat (1g sat),5mg chol, 690mg sodium, 37g carb, 7g fiber, 6g protein
PCC has created a Kid Picks program that encourages children to eat a rainbow of fruits and vegetables. Our new web series Healthy Kids Cook uses that same concept and brings it one step further: To home, where you get to cook all that delicious and nutritious food!
Time together in the kitchen is one of the best ways to lead your child down the path of lifelong healthy eating habits!
Fruit of the Month:
Vegetable of the Month:
|Learn more about this month's featured vegetable and fruit on the PCC website.|