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Vegetable and Cashew Salad Rolls with Peanut Sauce


    Veggies and dip are a healthy road trip staple, perfect for snacking, pit stops, or appetizers. Take them a step further in this recipe, inspired by Vietnamese-style salad rolls. Paired with a spicy peanut sauce, they’re packed with carrots, crunchy broccoli, cashews, and a hint of mint. They’re hearty enough for a lunchtime picnic or anytime you need a little something to keep you going.


    Wrap and roll

    It’s easier to wrap the rolls if you lay butter lettuce on the wrapper so the leaf’s central vein is parallel to the countertop edge closest to your body. This way, when you roll the wrap away from you, you won’t be rolling against that crisp central vein. As you roll, gather side edges toward the centre, tucking them in as you do. If the wrap tears, rather than re-roll, just roll it in a second wrapper.

    Prevent a sticky situation

    To ensure your rolls don't stick to the container or each other, a light spray of oil over the wrapped rolls may help. As well, you can layer the bottom of the container with butter leaves as a barrier to prevent them from sticking to the bottom.


    Vegetable and Cashew Salad Rolls with Peanut Sauce


      Peanut sauce
      • 3 Tbsp (45 mL) peanut butter
      • 1 1/2 Tbsp (22 mL) rice wine vinegar
      • 1 tsp (5 mL) sesame oil
      • 1/2 tsp (2 mL) tamari
      • 4 Tbsp (60 mL) water, or more as required
      • 1/2 tsp (2 mL) grated gingerroot
      • 2 garlic cloves, peeled and crushed
      • 1/4 tsp (1 mL) crushed red pepper flakes
      Salad rolls
      • 8 rice paper wrappers
      • 18 fresh mint leaves
      • 4 radishes, thinly sliced
      • 8 butter lettuce leaves
      • 5 broccoli florets, thinly sliced
      • 24 cashews, pulsed in food processor to pea-sized pieces
      • 2 medium carrots, cut into matchsticks
      • 1 cup (250 mL) baby spinach leaves, stems removed


      Per serving:

      • calories375
      • protein12 g
      • total fat 22 g
        • sat. fat4 g
      • total carbohydrates 37 g
        • sugars6 g
        • fibre4 g
      • sodium174 mg



      In small bowl, combine peanut butter, rice wine vinegar, sesame oil, and tamari. Add water, a little at a time, and mix slowly with a fork or spoon to gradually loosen the stiff peanut butter mixture. Once sauce is smooth, if you want a looser consistency, add more water, a teaspoon at a time. Once you’re happy with the consistency, add gingerroot, garlic, and red pepper flakes; mix through, and then pack into a sealable container.


      To assemble rolls, first set out a clean cutting board for your workspace. Fill a wide, shallow bowl with hot (not boiling) water and, working quickly, soften one wrapper in water and lay it on your cutting board. Place 3 mint leaves and 3 radish slices on wrapper. Add lettuce, fill with cashews, a few slices of broccoli, and a few carrot matchsticks, and finally spinach. Roll tightly and repeat with remaining wrappers until you have 8 rolls. See tip for more wrapping advice.


      Pack in a sealable container, keep cold, and eat within 24 hours with spicy peanut sauce.



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      Going Pro

      Going Pro

      You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.