Delightfully Healthy! Tropical Fruits & Rainbow Salads!

Tasting Friday, 3/24, 5:00 -6:30pm

Fruit Spring Roll with Honey Lime Dip

Among the woes of winter, we wanted to present you with a tease of warmer days! One bite of our fresh fruit spring roll and you might as well be on a beach basking in the sun. This mango, pineapple, papaya combo will awaken you from your hibernation and give you the boost of energy you need to make it to the first few days of warmth!

Not only can this spring roll excite your taste buds with a strong punch of sweet and sour, it’s also packed to the brim with vitamin C. If you are anything like me that’s exactly what you’ll need to get yourself through the indecisive weather and help put an end to those winter sniffles. Between these three fruits and the mixture of vitamin C, and A, you will be thanking these wonderful fruits for the building and maintenance effect they have on your skin and hair—as the temperature goes up, and the layers come off, you don’t want your skin to be weak and unprepared for the sun.

If all that wasn’t reason enough to indulge in some tropical fruit, then let’s talk antioxidants. Antioxidants are molecules that help prevent cell damage, they are naturally found in many fruits, including the ones found in the fruit spring roll recipe. According to the National Cancer Institute, damaged cells have been correlated with the development of cancer and other chronic health conditions. Though they are not a cure-all, fruits may help prevent that cell damage and are certainly worth indulging in!

So try making your own deliciously healthful fruit spring roll—the perfect snack to remind yourself that spring is right around the corner and you’ve made it through another winter season!

Over The Rainbow Cabbage Salad with Tahini-Lemon Dressing

Around this time every year it becomes hard to be enthused with the weather. Spring is right around the corner; can’t you just feel it?! The tastes of spring are a great reprieve from the long winter—lightened dishes with fresh, crunchy vegetables, usually with a twinge of bitter. Although it’s not quite spring yet, try ushering in the warmer weather with a tantalizing twist on coleslaw presented here!

This recipe focuses on cabbage which is a low calorie, high fiber, nutrient dense food. It is part of the cruciferous family which contain sulfur compounds called glucosinolates. These compounds are what are thought to be responsible for cruciferous vegetables’ protective effect against cancers as they protect DNA from damage. Glucosinolates are also thought to help activate liver detoxification enzymes. The liver is the central processing station of the body, helping to detoxify the compounds coming in, and distributing nutrients around the body where they are needed most. Having some cabbage can help your body do a little early spring cleaning!

Another powerhouse and base of the dressing for this recipe is tahini, or sesame paste. Sesame seeds are high in a compound called methionine, which also supports the production of detoxifying liver enzymes! Sesame seeds are also high in healthy fats such as omega 3’s and 6’s as well as monounsaturated fats, which are good for your brain and cellular function. These fats are preferred over saturated fats which contribute to cardiovascular disease.

The remainder of this dish contains ample vitamins and minerals like vitamins A, C, E, and K due to the variety of vegetables contained in it. The colorful nature of the dish provides phytonutrients such as lutein and zeaxanthin, which are beneficial for eye and skin health and anthocyanins (what gives red cabbage its color) which serves as an antioxidant and anti-inflammatory. This recipe is very easy to prepare and enjoy!

RECIPES

Fruit Spring Roll with Honey Lime Dip

Ingredients

10 sheets of rice paper

1 small pineapple

½ papaya

2 medium mangos

½ cup sticky rice

½ cup coconut milk

For the dipping sauce:

2 tablespoon honey

½ (2″ diameter) lime

Directions

  1. Soak one cup of rice in lukewarm water for 20 minutes. Next rinse the rice and then put into a saucepan with 2 cups of water and cover with a fitted lid. Let the rice come to a boil and then put it on simmer until all the water has evaporated out. Add the coconut milk and let sit until ready to use.
  2. Next, chop your fruit. It is up to you how you chop and present your fruit in the spring roll. I decided to cut the papaya, pineapple and mango in long, thin strips, almost like matchsticks. Place all the fruit on a plate ready to make into spring rolls.
  3. Next you will need to prepare the rice paper sheets by submerging them one at a time in hot water for 2-3 minutes until they are soft and malleable. Immediately transfer the soft rice paper to a large plate and start to fill your spring rolls. Place fruit on rice wrapper first so that it will show when the spring roll is filled and wrapped. Add ¼ cup rice in each roll after. Wrap the fruit and rice together to produce a roll shaped wrap. Repeat for each spring roll, making one at a time.
  4. I kept the spring rolls quite small so that they would be easier for young children to eat but you can stuff them so that they are a lot fuller if you wish!
  5. Quickly make the dressing by mixing the honey and lime juice together in a bowl and serve with the fruit spring rolls.

Over The Rainbow Cabbage Salad with Tahini-Lemon Dressing

Yields: 4 servings

Adapted from ohsheglows.com

Ingredients

4 cups green cabbage

3 cups red cabbage

1 carrot, shaved with a peeler

3 celery stalks, chopped

1 red pepper, thinly sliced

2 handfuls of fresh parsley, chopped finely

For the dressing:

1 large garlic clove

1/2 cup fresh lemon juice

1/4 cup tahini

3 to 4 tablespoons nutritional yeast

3 to 4 tablespoons extra-virgin olive oil

1/2 teaspoon fine sea salt

  1. In a large bowl, mix the chopped cabbage, shaved carrot, celery, pepper, and parsley.
  2. Prepare the dressing by whisking all ingredients together in a medium sized bowl. The salad tastes best when the dressing is mixed just before serving, so I suggest you portion out how much salad you will be eating for the meal and then add on your desired amount of dressing and mix well. Wrap up any leftover salad and place in the fridge and do the same with the leftover dressing.

 

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