Tag Archives: Shrimp

Vietnamese Spring Rolls (low FODMAP)

Here’s a guest blog post from Mirina Sato. Enjoy!

Hi, my name is Mirina and I had a great opportunity to work as an intern for Lauren. I’m from Tokyo, Japan and I study chemistry and economics at Smith College. Growing up in multiple places such as Hong Kong and Tokyo, I have been exposed to different types of food, diet, and lifestyle. I have been fascinated by how food can affect one’s life in so many ways. I started taking cooking lessons when I was 8 years old and quickly I developed my strong interest in cooking and nutrition. Since I moved to the U.S. for high school, I noticed a big impact of food on health and I began to appreciate the healthy diet in Asian culture that I grew up with.

Today I would like to introduce one of my favorite quick and easy summer dishes. Not only is it super easy, but also low FODMAP.

spring roll ingredients

Here are all the ingredients. Rice wrappers can be found at Asian grocery stores. We used the brown rice noodles found at Whole Foods for this recipe because they’re a little healthier than the traditional white rice noodles. For a vegetarian option, you can substitute tofu for the shrimp. **Note, make sure your mayonnaise does not contain garlic or onion powder.

chopping veggies

Vegetables – skin the carrot with a peeler, then chop off the top. Cut it into thin slices and julienne. Then julienne the zucchini. Cut the avocado in half, then into 6 slices. Since only 1/8 of an avocado is allowed on the low FODMAP diet, 3 small slices are okay to have.

Shrimp – Bring water to boil in a sauce pot. Stir in shrimp and cook for 2 to 3 minutes. Remove from heat and drain well. Run under cold water until it cools down. Cut shrimp in half horizontally.

Rice noodles – cook according to the instruction on the package.

Now it’s time to assemble the spring rolls.

rice paper
Fill a large bowl with warm water and dip a rice wrapper to soften. Keep submerged in the water until the wrapper is pliable.

spring roll steps

Step 1. Lay wrapper flat and place shrimp, rice noodles, avocado, lettuce, carrot, zucchini, and cilantro.

Step 2. Fold the bottom and make sure you cover the inside ingredients.

Step 3. Fold the sides.

Step 4. Roll as you pull the center inwards and make sure it’s tight.

Vietnamese Spring Rolls

To go with the spring rolls, I have two favorite sauces – wasabi mayo and coconut peanut sauce. They are both very simple but very different. I can never choose one.

Vietnamese Spring Rolls (low FODMAP)

I used to make these spring rolls with my mom and it was so much fun. It can get messy, but I love the fact that you can put anything in them and just eat it right away. Thank you for reading my blog post and I hope you enjoyed the low FODMAP spring rolls!

Mirina

Vietnamese Spring Rolls (low FODMAP)
Makes 6 rolls

Ingredients:
6 rice spring roll wrappers
3 large leaves of lettuce, torn into pieces
3 oz. brown (or white) rice noodles
6 thin slices of avocado
9 medium shrimp, peeled and deveined (or substitute tofu)
12 sprigs of fresh cilantro
1 carrot, julienned
1/2 small zucchini, julienned

 Instructions:
1. Prepare vegetables and shrimp. (See instructions above)
2. Assemble the spring rolls. (See step-by-step instructions above)

 Wasabi Mayo

Ingredients:
2 Tbs of mayonnaise (make sure there is no garlic or onion powder in the ingredients)
Wasabi to taste  **Note that wasabi has not been tested for FODMAP, so do not use if you are on a strict elimination diet.

Instructions:
1. Mix mayonnaise and wasabi together.

 Coconut Peanut sauce

Ingredients:
1/4 cup of Peanut butter (unsweetened)
1/2 cup of coconut milk (unsweetened)
2 Tbs of sugar
1 Tbs soy sauce
Tabasco to taste
1/4 cup of water

 Instructions:
1. Put all the ingredients in a pot and slowly bring to a boil while whisking.
2. Simmer over low heat for one minute. Let it cool down before serving with spring rolls.

 

 

 

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Roasted Shrimp with Winter Salsa

 I just got back from a nice family trip to Florida. Luckily, we rented an apartment and were able to cook most of our meals because the food scene was a little lacking…to say the least.

The tasty local shrimp and citrus galore inspired me to make this dish. Honeybell oranges were the best in Florida, but they aren’t the best  for salsa because they’re so juicy. Cara Cara oranges are delightful this time of year. They are a red fleshed and have a delicious sweet flavor.

This salsa is a great way to boost your vitamin C intake this winter and they’re a great substitute for tomatoes in salsa, which aren’t so tasty this time of year.

To make the salsa, first cut the oranges into segments . Cut off the top and bottom. Then peel off the skin with a knife and cut out each segment. Sometimes I like to leave the inside skin on because that’s where a lot of the fiber is.

cutting oranges

After you have all the segments, cut each segment into three or four pieces. Then combine orange segments with red peppers, yellow peppers, avocado, cilantro, jalapeno, and lime juice. Voila, there’s your salsa!

Winter Salsa

Next, peel and devein the shrimp.  Check out these pink beauties.

shrimp


After they are peeled and deveined, toss with olive oil, salt, and pepper. Roast at 350 degrees F for about 5 minutes. Serve with rice or quinoa. To flavor my rice, I sauteed a red pepper in coconut oil (the sweet flavor goes well with the dish), then mixed it into the rice with more chopped cilantro.

roastedshrimp

Roasted Shrimp with Winter Salsa
Serve with brown rice or quinoa
Serves 4

Ingredients:
4 oranges, segmented and chopped (see above for directions)
1/2 yellow pepper, diced
1/2 red pepper, diced
1/4 cup cilantro, chopped
1/2 avocado, cut into small squares
1 small jalapeno, chopped (optional)
Juice of half a lime
1 1/2 lb shrimp
1 tsp olive oil
Salt and pepper to taste

Instructions:
1. Put your rice or quinoa on the stove to cook.
2. Preheat oven to 350 F
3. Combine the orange segments, yellow pepper, red pepper, cilantro, avocado, and lime juice in a medium bowl. Add salt and pepper to taste and more lime if needed.
4. Peel and devein the shrimp. Mix with oil, salt and pepper and roast for about 5 minutes until pink and no longer translucent.
5. Serve in bowls with rice mixture on the bottom, then shrimp, and top with salsa.