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A Gout Friendly Snack

Ponzanelli A. (2024). Purple spring roll wraps stuffed with high fiber black rice and vegetables-gout friendly snack. Inspired by Asian traditional vermicelli spring rolls. Classroom work.

Ingredients

  • 1 cup of black rice
  • Organic purple spring roll rice wraps from Ocean’s Halo
  • 1 cucumber sliced thinly
  • 1 carrot sliced thinly
  • 1 Bell pepper sliced thinly
  • Avocado
  • Lettuce leaves
  • Fresh mint
  • Fresh basil
  • 1 egg boiled
  • Sesame seed oil
  • Olive oil
  • Rice vinegar
  • 2 cloves garlic, minced
  • ½ teaspoon ginger, grated
  • ¼ teaspoon honey
  • Sesame seeds

Methods

1. Cook the Black Rice

   Rinse black rice thoroughly under cold water

   Cook in a rice cooker or pot using 2 cups water to 1 cup rice

   Let cool completely before using

2. Prepare the Dipping Sauce

   In a small bowl, whisk together:

   2 tablespoons rice vinegar

   1 tablespoon sesame oil

   1 teaspoon olive oil

   Minced garlic

   Grated ginger

   Honey

   Mix well and set aside

3. Prepare the Fillings

   Slice cucumber, carrot, and bell pepper into thin matchsticks

   Slice avocado into thin strips

   Chop lettuce leaves into manageable strips

   Pick mint and basil leaves from stems

   Slice boiled egg into thin wedges

4. Assemble the Spring Rolls

   Fill a large shallow bowl with warm water

   Dip one rice paper wrapper in warm water for about 5 seconds until it starts to soften

   Place on a clean, damp kitchen towel

   Layer in this order starting about 1/3 from the bottom of the wrapper:

   Small portion of black rice

   Vegetables

   Avocado

   Egg

   Herbs

   Fold the bottom up over the filling, then fold in the sides

   Roll tightly away from you, being careful not to tear the wrapper

   Sprinkle with sesame seeds

5. Serving

   Cut rolls diagonally if desired

   Serve immediately with the dipping sauce 

   Or pack store them by placing damp paper towels over the rolls and storing in the fridge for a later snack

Notes

Keep rice papers covered with a damp cloth while working to prevent drying

Don’t overfill the rolls – less is more for easy rolling

If not serving immediately, cover with damp paper towels and biodegradable planet friendly plastic wrap

This recipe is designed to be gout-friendly, using ingredients that are generally adequate for those managing gout. The black rice provides high fiber content while the fresh vegetables offer essential micronutrients with low purine content. The egg provides good sources of fat and protein with very low levels of purines.