This recipe is part of Recipes With A cause for Diabetes Friendly Thursday.
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Happy Kids! Happy Mamas! Team DFT is bringing kids’ friendly sandwiches, subs, rolls and wraps this week.
Looking for something different and healthy for kids ? My diabetic friendly Rainbow Summer roll is a simple solution when you need to throw together an easy lunch or a snack to grab on the go..
These are one of my boys favorite Asian dishes for a hot summer … These summer rolls has loads of basil & vegetables and served with a spicy, tangy peanut sauce. These super easy rolls are healthy and light, and so refreshing for summer.
For the filling, I used, bean sprouts, purple cabbage ,cucumber, yellow pepper, carrots & basil. ( You can use any filling of your choice, even fish or any grilled meats ) You’ll want to julienne the filling ingredients, slicing into matchstick like pieces…
Serves : 8 To 10 /1 roll each
Ingredients
8 rice roll papers
1/2 cup purple cabbage finely cut
1/2 yellow pepper, seeded, thinly sliced
1 cup carrots, thinly sliced
1 cucumber cut length wise
1 bunch basil leaves
1/2 cup bean sprouts
OPTIONAL: 1 cup cooked vermicelli noodles
Instructions
Prep veggies and set aside for easy assembly.
Bring 3 cups water to a boil in a saucepan or kettle and set aside to cool slightly for cooking rice papers
3.Add hot water to a large shallow dish (I used a pan ) and submerge a rice paper to soften for about 10-20 seconds. If you let it go too long or if your water is too hot, they will get too fragile to work with.
Once soft, transfer to a clean, slightly damp surface and gently smooth out into a circle. ( I used a kitchen towel )
Now, start layering the veggies , keeping everything near the centre.(Add the cut vegetables and a few basil leaves )
Fold bottom over the fillings, then gently roll over once and fold in the side to seal, then roll until completely sealed. Place on a serving plate and top with a room temperature damp towel to keep fresh.
Repeat process until all toppings are used – about 7 or 8. Serve with peanut dipping sauce .
Store leftovers covered in the fridge for up to a couple days, though best when fresh.
Peanut sauce
1/2 cup creamy peanut butter
1 Tbsp soy sauce
1Tbsp brown sugar or maple syrup (add to taste)
1/2 lime, juiced
1/2 tsp chili garlic sauce
1/2 tsp fresh grated ginger (optional)
hot water to thin the peanut butter
Prepare peanut sauce by adding all ingredients except water to a mixing bowl and whisking. Add hot water 1 Tbsp at a time and whisk until desired consistency is desired (should be pourable but thick). Set aside.
LETS LOOK AT THE BENEFITS OF THE INGREDIENTS USED FOR MAKING THESE ROLLS ..
When you have diabetes, eating low-carb vegetables is a smart way to fill up without filling out your waistline or raising your blood sugar. Non-starchy or low-carbohydrate vegetables are loaded with vitamins, minerals, and fiber as well as being low in calories. Plus, they’re heart-healthy, and several are believed to help fight some cancers. While choosing a rainbow of vegetables is a smart way to get nutrients, the following veggies are among the best.
PURPLE CABBAGE
Like many members of the cruciferous vegetables, cabbage can help modulate and regularize the blood sugar.
BEAN SPROUTS
Sprouts have always been in the list of healthy and nutritious foods. In addition to easy cooking, sprouts are also good for health. In fact, sprouts are also known as energy giving foods.
Sprouts have always been in the list of healthy and nutritious foods. In addition to easy cooking, sprouts are also good for health. In fact, sprouts are also known as energy giving foods. A cup of mung bean sprouts provides 1.9 grams of dietary fiber, making them a potentially significant source of fiber.
GINGER
Recently ginger has demonstrated promising results in basic science and animal research testing its ability to improve insulin sensitivity, reduce oxidation, and improve cholesterol (Bhandari et al. 2005 and Akhani et al. 2004). We still do not know much about the impact of ginger on these parameters in humans, however the preliminary research is very promising- and ginger tastes quite good!
BASIL
Rich in calcium, vitamins A, B, C and K, magnesium, iron, protein, potassium and dietary fiber, dark leafy greens are perfect for a diabetic diet.
CARROT
Rich in the antioxidant beta-carotene, vitamin A, B, C and K, magnesium, folate, and dietary fiber, carrots are bright in color and provide a sweet taste. Carrots are a good choice if you have diabetes as their carotenoid and vitamin A content helps protect your eyes from diabetic retinopathy or damage to the blood vessels in the eye from long-term diabetes. Carrots are a great low-carb, crunchy snack.
CUCUMBER
Cucumbers are a cool, crisp, low-carb choice for people with diabetes a generous one-cup portion has fewer than 5 grams of carbohydrate. You can get your fill of this low-carbohydrate vegetable without worrying about raising your blood sugar too much. Cucumbers are a good source of vitamin K and they also contain potassium and vitamin C. Keep in mind that cucumbers are not only for salads on a diabetic diet.
BELL PEPPERS
Peppers are packed with fiber and relatively low in calories and carbohydrates, they are an excellent choice on a diabetes diet.
peppers are considered a nonstarchy vegetable — which means that most of the carbohydrates found in peppers are in the form of fiber. MayoClinic.com explains that fiber not only helps regulate blood sugar levels, but also decreases the risk of heart disease…
Disclaimer
I am not a nutritionist or dietician. My knowledge and information is based on my research and reading from different resources. Please consult your doctor or dietician before making any changes to your diet.
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