Vietnamese Spring Roll Salad

On a daily basis, I talk to clients who do not drink enough water because they simply do not enjoy the taste. A common reply I hear when asked about how much water they consume is, “when the ice melts in my drink.” Summer is here and most of us do not consider the impact the heat has on our hydration needs. So grab a glass of ice cold water and read on.

Did you know that 60% of your body is made up of water? We can conclude then, that water impacts many functions within our body. Drinking fluids serves a variety of purposes, such as eliminating waste through urine; regulating body temperature, heart rate, and blood pressure; and maintaining a healthy metabolism.

This week, we invite you to evaluate your hydration habits with the provided questions below:

  • How many different sources of fluids do I consume that hydrate me?
  • Do I know how much fluid I should be drinking each day?
  • Am I able to recognize the signs and symptoms of over-hydration and dehydration?
  • Can I identify the functions within my body that water affects?
  • Am I willing to choose water over other fluids to ensure proper hydration?

Being aware of signs/symptoms of dehydration is important when trying to maintain proper nutrient balance within the body. Common signs/symptoms include dark-colored urine, salty sweat, thirst, flush skin, increase in body temperature, dizziness and rapid breathing or pulse. Take a break, check your pulse….. have you been sipping on fluids while reading this message, or water?

You may be wondering what counts toward your fluid intake. We identify it best in a liquid form, but hydration can also be found within the foods we eat. The proportion of water that comes from beverages and food varies with the proportion of fruits and vegetables in the diet. According to USDA National Nutrient Database, the water content for selected foods was as follows: water at 100%; melon, cabbage, celery, lettuce at 90-99%; fruit, cooked broccoli at 80-89%; avocados, cottage cheese, baked potato, shrimp at 70-79%.

Salads, while hydrating as they are, happen to be left as forethought or a side dish for most people. We would like to show you how to hydrate with food and, in fact, make salad the shining star. Our recipe this week is inspired by the ingredients found in Vietnamese spring rolls and the fresh explosion of flavors that they offer. This Vietnamese Spring Roll Salad is designed to be an all in one entrée, perfectly orchestrated to include starch, fruit, protein, and fat needs.

Vietnamese Spring Roll Salad
Type: Entree
Prep Time:  15 mins
Total Time:  15 mins
Serves: 4
Ingredients
Salad
  • • 4 ounces vermicelli rice noodles, cooked as directed on package
  • • 2 cups skinless cold rotisserie chicken breast—shredded
  • • 2 cups Boston lettuce, torn
  • • 1 cup matchstick carrots
  • • 1 cup bean sprouts
  • • 1 red bell pepper, thinly sliced
  • • 2 green onions, sliced
  • • 1 cup fresh papaya, cubed
  • • ¼ cup basil, torn
  • • ¼ cup cilantro, torn
  • • ¼ cup mint, torn
  • • ¼ cup unsalted, dry roasted peanuts, coarsely chopped
  • • 1 jalapeno, seeded and sliced
Dressing
  • • ½ teaspoon oil
  • • 1 clove garlic, chopped
  • • 2 tablespoons peanut butter
  • • 1 tablespoons hoisin sauce
  • • ¼ cup water
  • • ½ teaspoon fish sauce or low-sodium soy sauce
  • • ½ teaspoon brown sugar
  • • 1 fresh lime, juiced
  • • 1 teaspoon Sriracha chili sauce
Instructions
Salad
  1. Assemble the salad, toss in dressing and enjoy.
Dressing
  1. Heat the oil in a pan over medium heat, add the garlic and sauté until fragrant.
  2. Add the remaining ingredients and simmer until it thickens, about 2 minutes.
Nutrition Information
Calories: 390 Fat: 12g Carbohydrates: 44g Sodium: 200mg Fiber: 5g Protein: 30g Cholesterol: 60mg
For more on Jan Tilley, check out her website at myappetiteforlife.com

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