This recipe is near and dear to my heart. At the start of my dad's recovery from his heart attack in the summer of 2020, I was wrecking my brain for something heart-healthy, light and delicious that could show my dad that he didn't have to sacrifice flavor for his health. Viola! Enter the spring roll!
More Stories (omg...just stop): I was taught how to make authentic spring rolls from my college roommate, Jenny. She taught me that the meat is not the important part. It was the dimension of flavor brought through by the herbs, veggies, topping and dipping sauce that makes this dish so wonderful mouthwatering!
The Essential Components
Rice Paper
The key to Vietnamese spring rolls is the delicate rice paper that holds all of the deliciousness together. Try to chose the lowest sodium spring roll wrapper you can find. I found this Star Anise brand wrapper that has low sodium!
Fresh Herbs and Vegetables
Traditional Vietnamese spring rolls typically use fillings such as mint leaves, cilantro, basil, lettuce, cucumber, carrot, and bean sprouts. My "go-to" filling is mint, basil, and lettuce. Experiment with your own ingredients and see what fits your taste!
Protein
For a "heart-healthy" option, use chicken, turkey, or tofu. Although you could dress up your meat with a marinade, it's really not necessary. Just simple baked or pan-fried poultry or tofu is fine. Let the herbs and sauces do the rest!
Oh Nuts
Nuts add so much dimension to a dish yet is so rarely used. I love to use almond in my dad's dishes because it has slightly better nutrition facts that peanuts but still hold that nutty profile.
Dipping Sauce
As my 2-year-old toddler niece would say, "Dip, dip, dip." The "closer" on spring rolls is most definitely the sauce you choose! The most common sauce used for dipping spring rolls is a blend of hoisin sauce, peanut butter, garlic, chili, and lime juice. Sweet, savory, and tangy. When I get lazy, I love buying low-sodium sauces so I don't have to do any of the work!
Here are a few that my dad absolutely loves!
Morn Pineapple Sauce (I've only every seen this at Asian markets)
Crafting Your Own Vietnamese Spring Rolls
Step 1: Prepare Your Ingredients
Gather all your ingredients: low sodium rice paper (I like to use Star Anise Food Wrappers), green herbs, vegetables and your protein of choice. Ensure that your protein is cooked and ready to be assembled. (For springrolls, I like to work with cooked- rested meat rather than piping hot meat)
Step 2: Soften the Rice Paper
Lightly dip the rice paper into a shallow dish of warm water for a few seconds until it becomes soft and pliable. I usually like to use a baking sheet to hold the water. Be careful not to soak the rice paper for too long as it can fall apart if you over-soak.
Step 3: Fill and Roll
Place the softened rice paper on a clean surface ensuring that the edges are not sticking. Begin by placing a layer of lettuce, then add your preferred herbs, vegetables, and protein. Avoid overfilling the roll to prevent it from bursting while rolling.
Step 4: Roll and Tuck
Fold the sides of the rice paper over the fillings and then tightly roll the entire package from the bottom up. It should form a small cylinder.
Step 5: Serve and Enjoy
Once you've assembled your rolls, serve them alongside the dipping sauce and garnish with additional herbs or crushed peanuts for added texture. Enjoy the fresh flavors and crunchy textures with each delightful bite.
Footnotes/ Disclosures
I am not a health-care professional and the information in this website is not meant to be medical advice. Please consult your doctor for medical guidance.
This article was written from the perspective of my own experience with my dad. My dad suffered from heart failure and coronary artery disease requiring bypass surgery. If you suffer from other medical conditions such as diabetes, there may be other considerations.
Nutrition facts displayed on this website may differ between brands and products. Please always double check the nutrition facts on the products and make sure they fit your specific health conditions prior to using them in your meals.
Comments