Post Image

It’s hot and sometimes we overlook the low carbohydrate ideas for snacks and light meals in favor of  high blood sugar rising foods…you know what they are and nothing wrong with them .. no soap box today it’s too hot!

I made these rolls the other night when 115 degrees made one say oh no I’m not cooking!   Made these 3 years ago so a repeat this summer is in order. 

I am always thinking of new snack ideas for patients in my diabetes education class I teach.  I started to go more ethnic which is a process free, fresh and most times gluten free food world to begin with!  So a creative light carbohydrate food like a Vietnamese summer roll is one part of a very healthy cuisine.   Check out this part of the world -they have it right.

Rice papers are rolled over fresh non starchy vegetables, bean sprouts, rice vermicelli. A protein like shrimp, chicken or tofu is added with fresh mint and coriander . One roll is approximately 275 calories with dipping sauce.  The sauce can be made with peanut butter or almond butter for those who have allergies. The key to this recipe is to have the shrimp , chicken or tofu cooked ahead of time.


  • 4 rice papers
  • 1/2 cup rice pasta  ( follow package instructions)
  • 1/2 cup coarsely chopped cilantro stems removed
  • 1/2 cup packed mint leaves stems removed
  • 2 scallions ends removed and sliced into thirds.
  • 2 cups chopped Romaine lettuce
  • 1 English cucumber peeled and sliced into 3 inch logs
  • 8 peeled and deveined cooked shrimp 31-40 count
  • 1 cup fresh mung bean sprouts

Add 2 cups of warm water to a roasting pan and place 2 rice papers in the water to soak for 2 minutes until soft (Feels like a soaked paper towel) take out of water and place on a cutting board. Flatten out the rice paper on the board and start at lower third of rice paper and place the shrimp next to each other on the rice paper followed by : 

2 tablespoons of mung bean sprouts, a long scallion slice, a tablespoon of rice noodles, a teaspoon of cilantro, a tablespoon of mint leaves,  and a few cucumber matchsticks

Cover with lettuce. Roll tightly until half way and fold in the sides and tuck.  Place on a plate cover with a moistened towel and refrigerate until serving. Serves 4.


This can be salad dressing, a crudite dip or a great side sauce for tofu or grilled fish. My husband could not get enough of this sauce.

  • 1/2 cup peanut butter or almond butter
  • juice of 2 limes
  • 2 teaspoons of sesame oil
  • 2 teaspoon fish sauce (optional) named Nuoc Cham   see note
  • 1 teaspoon brown or coconut sugar
  • 2 tablespoon rice vinegar
  • 1 teaspoon siracha or chili paste
  • 1/2 cup water 
  • Add all Ingredients to a food processor or blender and mix for 2 minutes until smooth.
  • note: Nuoc Cham is standard flavoring ingredient in Vietnamese cooking which is like anchovy paste to Italian cuisine. Nuoc Cham adds and enhances the flavors that are in the sauce. If not available the sauce is still wonderfully without it.