Typically, our spring season in Louisiana lasts a total of 4 and 1/2 days, and then we're onto the heat and humidity. But it's just like nature to keep us guessing, and the weather here lately couldn't be more lovely. We're talking over a month of breezy weather, the kind that just makes you want to be outside every chance you can get (not to mention wear a flowy spring dress!). The shift from winter to spring brings longer days, more enjoyable weather, and fresh, lighter fare, which I always enjoy.
This season has brought with it more than just pleasant weather: for the first time since becoming a dietitian and starting a private practice, I served as a preceptor to not one, but two amazing interns, both of whom I enjoyed so much! These young ladies jumped right in, seized every learning opportunity, asked thought provoking questions (they taught me some things) and were my right hand behind the scenes at events the past few months.
This season has brought with it more than just pleasant weather: for the first time since becoming a dietitian and starting a private practice, I served as a preceptor to not one, but two amazing interns, both of whom I enjoyed so much! These young ladies jumped right in, seized every learning opportunity, asked thought provoking questions (they taught me some things) and were my right hand behind the scenes at events the past few months.
(Olivia is a soon-to-be RD who's wrapping up her dietetic internship at Louisiana Tech, and Lauren is a senior at the University of Louisiana at Monroe (ULM), soon to graduate in kinesiology. They are both intelligent, incredibly capable, opinionated, not to mention beautiful (in every sense) young women who have bright futures ahead, so I thought, why not give them an opportunity to write about each of their areas of expertise: food/nutrition and exercise!
Without further adieu, Olivia starts us off with a spring roll recipe that's sure to give you plenty of fresh flavor and promises you won't be in the kitchen long (more time to enjoy being outside)... Take it away, Olivia! (PS- look for Lauren's blogpost on "The In's and Out's of Exercise" at the start of next week.)
Without further adieu, Olivia starts us off with a spring roll recipe that's sure to give you plenty of fresh flavor and promises you won't be in the kitchen long (more time to enjoy being outside)... Take it away, Olivia! (PS- look for Lauren's blogpost on "The In's and Out's of Exercise" at the start of next week.)
When I think of spring I think of sunshine, flowers, pesky mosquitoes and fresh food! Spring is filled with spending time outside with friends and family enjoying the beautiful weather before it gets too hot (like it tends to do in Louisiana). I often think of spring as a “second New Year.” When January comes around, it is still cold and dreary, to me not the optimal conditions for a “new start.” When spring comes with sunshine, blue skies, and perfect temperature, I find this time the perfect opportunity to reset and have a fresh start.
Whether that be eating right, being more active outside, or self-reflecting. I’ve recently been going on walks at the park with friends. It has been such a special time for us to catch up on life, encourage one another, and break a sweat all at the same time!
Whenever the weather is nice, no one wants to spend hours in the kitchen preparing a meal or slaving over a hot stove. Enter spring rolls! Spring rolls are the perfect light lunch or fun snack. They require NO HEAT! They’re fun to assemble and can easily become a family event! These little guys are so colorful that you cannot help but want to eat them! The best part about spring rolls, is that you can put whatever YOU want in them. Whatever yummy veggies and herbs you like are the star of this show!
For these spring rolls, we used rice noodles, avocado (my favorite), fresh ginger (also my favorite), shredded carrots, fresh mango, julienned cucumber and beets, shrimp, basil and cilantro (see alternate fillings below for more ideas). To eat with the spring roll, we made a delectable peanut sauce that was equally sweet, nutty, and spicy.
Spring Rolls with Peanut Sauce
Ingredients:
Spring Rolls
10-12 sheets rice paper
1 ripe avocado, thinly sliced
1 cup shredded carrots
1 fresh mango, chopped
1/3 cucumber, peeled and julienned
1/2 beet, peeled and julienned (**beet-hater approved — you'll never taste 'em!)
2" fresh ginger root, peeled and thinly sliced
8-12 ounces medium frozen shrimp (cooked, deveined, tail off)
fresh basil
fresh cilantro
8 ounces rice noodles
Alternate Fillings
thinly sliced radish
"Zoodles" (zucchini noodles)
fresh mint
butter lettuce
red bell pepper, julienned
baby kale
Peanut Sauce
1.5 teaspoons chili garlic sauce
1/4 cup peanut butter
1 tablespoon reduced sodium soy sauce
juice from 1/2 lime
1 tablespoon water
Method:
Spring Rolls
10-12 sheets rice paper
1 ripe avocado, thinly sliced
1 cup shredded carrots
1 fresh mango, chopped
1/3 cucumber, peeled and julienned
1/2 beet, peeled and julienned (**beet-hater approved — you'll never taste 'em!)
2" fresh ginger root, peeled and thinly sliced
8-12 ounces medium frozen shrimp (cooked, deveined, tail off)
fresh basil
fresh cilantro
8 ounces rice noodles
Alternate Fillings
thinly sliced radish
"Zoodles" (zucchini noodles)
fresh mint
butter lettuce
red bell pepper, julienned
baby kale
Peanut Sauce
1.5 teaspoons chili garlic sauce
1/4 cup peanut butter
1 tablespoon reduced sodium soy sauce
juice from 1/2 lime
1 tablespoon water
Method:
- Thaw shrimp by placing bag in a bowl filled with hot water (about 10 minutes) .
- Soak rice noodles in hot water for 5 minutes or until soft; drain water and set noodles aside.
- Meanwhile, wash and prep veggies/herbs and set on plate nearby. Place thawed shrimp in a bowl.
- Fill a wide, shallow dish with hot water (I use a sauté pan). Dip rice paper in water for 10 seconds; place paper on flat surface like a plate or cutting board (the paper will still feel like plastic at this point, but will transform and become pliable within seconds of laying it down — magic!).
- Layer noodles, veggies/herbs, and shrimp in the middle of paper (each layer about 4" long). Carefully fold one side of rice paper over fillings, tuck each end into the center, and continue rolling (as though rolling a burrito) until spring roll is seam side down.
- To prepare peanut sauce, whisk chili garlic sauce, peanut butter, soy sauce, lime juice, and water together in small bowl. Serve with spring rolls.
KITCHEN NOTES
These spring rolls are great stuffed with any and every vegetable you have on hand. Load up on a variety of veggies and leafy greens — the more colors, the better — to impart nutrients like fiber, vitamins & minerals. You can also substitute shrimp with vegetarian protein options like tofu and tempeh.
Olivia Loewer is from Alexandria, LA. She received a Bachelor of Science in Nutrition and Dietetics from Louisiana Tech University in May 2016. She currently serves on the College of Applied and Natural Sciences graduate council. She enjoys running, cooking, spending time with her friends and volunteering at her church. She has a passion for people, and hopes to use nutrition as a way to build relationships and help people. And, like every other nutrition nerd, wants to put avocado on everything she eats.