Roll Your Way Into Healthy Eating 1

Easy Veggie Rolls with Spicy Peanut Sauce

As we say hello to 2017, it’s time to say goodbye to unwanted pounds gained during the holidays! These easy, nutritious Veggie Rolls are a great way to kick-start your diet into full speed. The “no bake” rolls here are just as delicious as the ones you’ll find on the menu at popular Asian restaurants, and they are boosted with nutrition thanks to the fabulous combination of fresh veggies.


Spring Rolls

6 rice paper wrappers

1 avocado

1 carrot

4 medium mushrooms

1 small red pepper

½ cucumber

6 fresh basil leaves

6 kale leaves

Spicy Peanut Sauce

2/3 cup reduced-fat peanut butter

3 cloves garlic, minced

4 tablespoons soy (use low sodium, if desired)

3 tablespoons sugar free maple syrup

2 tablespoons ginger, peeled and finely chopped (optional)

2 tablespoons fresh lime juice

1 teaspoon chili powder (or more, as desired)

½ cup water (more or less, as needed)

Gluten-Free Wrappers

1 ½ cups cornstarch

1 ½ cups brown rice flour

½ teaspoon xanthan gum

1 teaspoon salt

2 eggs

1 cup water

Gluten-Free Instructions

Combine corn starch, flour, salt and xanthan gum. In a separate bowl, stir together eggs and water. Add egg mixture to flour mixture. Stir well, until ball forms (add more water if too dry). Lightly flour a work surface and place 1/3 dough on surface. Roll until thin, then cut into squares about 6×6 inches. Lift squares and transfer to a baking sheet coated with wax paper. (If squares don’t lift easily add more cornstarch). When ready to roll, place a small amount of veggie filling  in the center. Roll up; then transfer to hot oil to deep fry, or bake in oven at 350 degrees F for 10 minutes. Serve with Spicy Peanut Sauce.



  Stir together all sauce ingredients until smooth. (You may use a hand mixer on low speed if a finer texture is desired).


To prepare the rolls, cut all veggies into long, thin strips. Working with one wrapper at a time, dip the rice paper wrapper in warm water to soften, then place one piece of kale leaf down the center of wrapper, topping it with the remaining strips of veggies and two tablespoons of sauce. Fold up bottom, then left and right sides into middle (similar to folding a burrito). Roll up as tightly as possible. Serve promptly, or refrigerate until ready to serve. Serve with hot mustard and Spicy Peanut Sauce for dipping.

Serves 2-4. 
Cost per Serving: $.88 (Note: Rice Paper Wrappers are available at most major supermarkets; they are typically found in the refrigerated Asian section, near Tofu.)

Suzette Zara is a food journalist, certified nutritionist, creator of Hollywood Mutt nutritious pet treats ( and a frequent speaker on low-fat healthy cooking.