Recipe: Fresh Spring Rolls w/ Peanut Dipping Sauce
Updated: Nov 16, 2022
I was hired to be the Nutrition Educator of the Youth Internship Program at the Ceres Community Project four months ago. Ceres is a nonprofit organization that emphasizes teen effort to garden, harvest, and cook nutrient dense meals to feed individuals dealing with chronic illness and their families. The internship program I am a part of involves 12 teens who work in the Ceres kitchens and gardens. This summer I have been teaching them basic nutrition education and how to facilitate kids cooking classes. The teens will take their knowledge and share it with the rest of the community by teaching classes to elementary - high school aged students starting this fall.
One of my favorite recipes we made this summer were Ceres Spring Rolls with a Peanut Dipping Sauce. This recipe highlights a wide variety of different colored veggies (eat the rainbow baby) and is simple and oh so delicious. We had so much fun doing food demo's in the outdoor kitchen. Eating a rainbow of different colored fruit and vegetables is one of my #1 tips to supporting optimal health.
Benefits of Eating the Rainbow
Red: protect against heart disease, cancer & stroke
Orange & Yellow: immune supportive, eye health / skin health
Green: support detoxification and strong bones, muscles and tissues
Blue / Purple: support memory, digestion and detoxify blood
White: support bones and circulatory system
Ceres Interns Preparing Spring Rolls in the Outdoor Kitchen
Spring Roll Ingredients
Fresh Spring Rolls w/ Peanut Dipping Sauce (serves 10-12)
Inspired by the Ceres Community Project
1/2 pound firm tofu
1 tablespoons soy sauce
1 cloves garlic, minced
1 tablespoon sesame oil
1 package rice paper wraps
10 leaves romaine lettuce
1 cucumber, matchsticked
1 carrot, matchsticked
1 cup fresh basil leaves
1 cup fresh cilantro
1 cup fresh mint leaves
1 cup mung bean sprouts
2 cloves garlic, minced
1 inch ginger, peeled and grated
1/2 cup peanut butter
1/2 tsp chili powder
2 tbs lime juice
1 tsp honey
water as needed
Cut tofu into 4 rectangles, and then cut each rectangle into 3 logs. Place on a plate and drizzle with soy sauce and garlic. Leave to marinate for 20 minutes, or longer in the refrigerator.
Heat sesame oil in a frying pan, when hot add tofu and cook for about 5 minutes, then flip and cook for another 3 minutes until golden brown. Set side.
Fill a plate with water and soak a rice paper wrap for 20 seconds in the water to soften. Place wrap on cutting board. Layer lettuce, cucumber, carrot, tofu, basil, cilantro, mint, and mung beans. Carefully form a tight roll, folding sides in as you roll.
Continue to make more rolls.
To make dipping sauce, whisk together garlic, ginger, soy sauce and rice wine vinegar.
Dip rolls in sauce and enjoy.
Fresh Spring Roll
Garlic: Rich in sulfur to support liver health and detoxification. A powerful antiviral, antimicrobial and anti-inflammatory food!
Cucumber: An excellent way to hydrate (it is estimated cucumbers contain 96% water - the highest water content of any food)! Rich in folic acid and vitamin C to rejuvenate skin.
Mint: A medicinal and cooling herb that supports digestive health. Mint can be used to relieve spasms of the gastrointestinal tract and gas. High in vitamin C & A.
Murray MT, Pizzorno JE, Pizzorno L (2006). The Encyclopedia of Healing Foods. New York, NY: Atria Books.