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Fresh vegetable spring rolls and quinoa stir-fry are both very versatile dishes. One you get the basics of each dish down you can substitute most ingredients for things you have around the house. The quinoa can be substituted for rice, millet or buckwheat for example and the spring rolls can be filled with your choice of fresh veggies or even fruit!
When we were done cooking we sat together and enjoyed our hard work. We made sure to take several minutes (as we always do) for silent "mindful" eating. Students were pleasantly surprised to discover that their eating experience was enhanced by taking the time to smell, chew, taste and even hear their food.
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Recipes
Vegetable Spring Rolls with Peanut Dipping Sauce
Ingredients:
1 carrot, peeled and cut into long matchsticks
1 green pepper, cut into long matchsticks
1 red pepper, cut into long matchsticks
1 cucumber, cut into long matchsticks
Romaine lettuce leaves
6 ounces Asian rice vermicelli noodles
Round rice sheets
Sprigs of cilantro and/or Thai basil, mint
For Peanut Dipping Sauce:
1/2 cup natural creamy peanut butter
1/2 cup warm water
1/4 cup fresh lime juice (from 2 limes)
1 tablespoon soy sauce
4 teaspoons sugar
1/4 cup chopped roasted peanuts
Directions:
1. Chop all of the veggies and set aside.
2. Boil and drain noodles per package instructions. Cool
under water. Set aside.
3. One at a time, soak rice sheets into warm water to
soften. Use a shallow dish or pie plate for this step. Lay a rice sheet on a
towel covered work surface. Working quickly, place some noodles, vegetables,
lettuce, and a few herb leaves on the near side of the rice round. Roll mixture
forward (in egg roll fashion) one revolution then add additional vegetables.
Tuck ends inward and finish the roll. Continue making rolls until ingredients
are used up.
To make the peanut dipping sauce:
Makes 1 1/4 cups
In a medium bowl, whisk together peanut butter and water
until smooth. Whisk in lime juice, soy sauce, and sugar. Sprinkle peanuts over
sauce just before serving.
(Quinoa)
Fried Rice
Serves 4
Quinoa is an ancient grain from South America with a high
protein content and a nice nutty flavor. For best results, use leftover quinoa
that's been chilled in the refrigerator. If you don't have time, cook the
quinoa but using only 80% of the water that the recipe calls for on the
package. Once the quinoa is cooked, spread it out on a baking tray or large
bowl and place in freezer for 10 minutes. This will chill the quinoa for the
recipe.
**Of course, you can use leftover rice if you have it.
** If you can not find fish sauce substitute with additional
soy sauce.
Ingredients:
1 tablespoon cooking oil
2 eggs
1 stalk green onion, chopped
1 clove garlic, finely minced
1 teaspoon grated fresh ginger
1/2 cup frozen peas
2 cups cooked, chilled quinoa (about 1/2 cup raw)
1 1/2 teaspoon soy sauce
1 teaspoon fish sauce
freshly ground black pepper
*Feel free to add any additional veggies you might have on
hand, just like a stew!
Directions:
1. Heat a wok or large saute pan over high heat. When hot,
swirl in the oil. Add in the eggs and scramble for 15 seconds. Once the eggs
have just set, remove the eggs to a clean plate or bowl.
2. Return wok to stove and turn to medium-high heat.. Add in
the green onion, ginger and garlic, stir fry for 30 seconds until fragrant. Add
any additional vegetables you have and cook until tender (remember, always cook
according to texture- harder vegetables first)
3. Add in the cooked eggs, frozen peas and quinoa. Toss and
stir fry for 2 minutes, spreading everything out over the surface of the wok.
Pour in the soy sauce, fish sauce and add in the black pepper. Toss again and
stir fry for an additional minute. Taste and add in additional soy sauce or
fish sauce if needed .
