Why are we so attracted to food that is colourful and vibrant? Our brain is programmed to choose foods that will provide us with the greatest number of nutrients. To get a balanced diet, we need a mixture of foods providing a variety of nutrients. This is represented by different colours. Our subconscious knows this, so seeing a meal that has an array of beautiful colours stimulates our appetite.
Each colour carries it’s own set of unique nutrients called phytochemicals. It is these phytochemicals that give fruit and vegetables their vibrant colour and their healthy properties. Green vegetables contain a range of phytochemicals, including carotenoids, indoles and saponins, all of which have anti-cancer properties. Red fruits and vegetables are coloured by a natural plant pigment called lycopene. Lycopene is a powerful antioxidant that can help reduce the risk of cancer and keep our heart healthy. Foods that are blue are gaining popularity due to the fact that they contain flavonoids. Flavonoids are beneficial to our health because they contribute to the maintenance of proper brain function and blood flow.
This recipe is a perfect example of eating the rainbow. The rice paper rolls are filled with a vibrant range of beautiful colours, helping you to consume a wide variety of antioxidants, vitamins and minerals to help keep you healthy, vibrant and strong. Plus, they are super fun to make! You can choose whichever fillings you desire.
The spicy miso dipping sauce is an amazing accompaniment. It’s Asian flavours and thick, creamy texture compliments the rolls well and makes the dish even more satisfying.
Rainbow Rice Paper Rolls
Rice Paper Rolls
- 12 rice paper wraps
- 1 carrot
- 1 cucumber
- 1 red capsicum
- 2 cups mixed leafy greens
- 1 avocado
- 1/2 cup cilantro
Spicy Miso Sauce
- 1 tbsp tahini
- 1/2 tsp miso paste
- 1 garlic clove minced
- 1 lemon juiced
- Dash cayenne pepper
- water as needed to make creamy
- Cut all vegetables into thin strips, tear up the greens and slice the avocado thinly.
- Add hot water (not boiling) to a large bowl.
- Soak a rice paper roll in the water for about 3 seconds.
- Lay it on a plate and add fillings along the side closest to you. Carefully lift this side of the rice paper and gently fold it over the filling. Hold the wrap firmly while you fold in each side of the roll. Continue rolling tightly (like you would a burrito) until sealed.
- Mix the sauce ingredients in a bowl and slowly add water. Continue to stir until creamy.