Funds Raised $48,1615.45


Enter NowFundraise




By Lauren Hannaford, NAB RunWest Nutrition partner


A packet of rice paper
1/2 large cucumber, cut into strips
2 carrots, skinned and cut into strips
1-2 avocados, cut into strips
5-10 green onions, cut in half to shorten length
One bunch of sprouts or frisée
8 romaine lettuce or cabbage leaves, cutting out thick ribs
Sesame seeds (as garnish)



  1. Cut your cucumbers, carrots, and avocados into 3-4 inch (7-10 cm)

strips. The green onions can stay intact. Cut out the thick ribs from the

lettuce; if you leave them in, your roll might look like it has pieces

sticking out of the sides, making it harder to assemble.

  1. Have an assembly station ready: rice paper, a large bowl or pan filled

with warm water, a plate for creating/rolling the wraps, and a plate to

place your rolls when they are done.

  1. When ready, place a sheet of rice paper in the warm water for 10

seconds. The paper will start to soften. Next, place the softened rice

paper on the assembly plate. In the middle of the paper, sprinkle a

pinch of nori flakes, and place on your cucumbers, carrots, green onion,

avocado, and sprouts. As for the lettuce, if you are using romaine, try to

compact it on top of your veggies as much as possible to make rolling


  1. Roll your spring roll like a wrap; take a horizontal edge and wrap it

around the vegetables, fold the sides in, and continue to wrap until

everything is secure. You can choose to cut them in half to see the

beautiful contents in the middle, or leave them whole for easier eating!

An easy veggie snack that has all the nutrients, tastes delicious and will keep

you sustained. Happy rolling. 🙂

Stay up to date with more nutrition advice by signing up and becoming a member of FHIT by Lauren Hannaford. || @LozHannaford