Shrimp (cooked): 85 g (3 oz), Rice paper wrappers: 60 g (4 sheets), Mango: 75 g (1/2 cup, sliced), Cucumber: 50 g (1/2 cup, julienned), Carrots: 50 g (1/2 cup, julienned), Avocado: 50 g (1/4 medium, sliced), Mint: 5 g (1 tbsp, leaves), Cilantro: 5 g (1 tbsp, leaves), Peanut butter: 15 g (1 tbsp), Lime juice: 10 ml (2 tsp), Soy sauce (low-sodium): 5 ml (1 tsp), Honey: 5 g (1 tsp), Sriracha: 2 g (1/2 tsp), Salt: To taste, Pepper: To taste
1. Prepare all vegetables and fruit: julienne 50 g cucumber and 50 g carrots, slice 75 g mango and 50 g avocado. 2. Fill a large shallow dish with warm water. Dip each rice paper wrapper in the water for 10-15 seconds until just pliable, then lay flat on a clean surface. 3. Arrange a few mint and cilantro leaves, 21 g shrimp, some mango, cucumber, carrot, and avocado slices in the centre of each wrapper. Fold the bottom over the filling, tuck in the sides, and roll up tightly. Repeat with remaining wrappers and ingredients. 4. For the dip, whisk together 15 g peanut butter, 10 ml lime juice, 5 ml soy sauce, 5 g honey, 2 g sriracha, and a splash of water until smooth. 5. Serve the summer rolls with the creamy peanut-lime dip on the side.
These Shrimp & Mango Spring Rolls are a powerhouse of nutrients, offering a spectrum of vitamins, minerals, and phytonutrients that are especially beneficial during menopause. Shrimp is an excellent source of lean protein and provides selenium, a trace mineral that supports thyroid function and antioxidant defence, as well as vitamin B12, which is vital for nerve health and energy metabolism. Mango, carrots, and avocado deliver a rich supply of carotenoids (including beta-carotene and lutein), vitamin C, and vitamin E, nutrients that help protect skin elasticity, support immune function, and reduce oxidative stress. Avocado and peanut butter contribute heart-healthy monounsaturated fats and magnesium, supporting cardiovascular health, blood pressure regulation, and muscle relaxation. The combination of mint and cilantro offers polyphenols and essential oils that aid digestion and provide anti-inflammatory effects. Cucumber and carrots add hydration, fibre, and potassium, which help maintain healthy blood pressure and digestive regularity. The rice paper wrappers keep the meal light, while the peanut-lime dip adds a boost of plant protein, healthy fats, and flavour. This meal is beautifully balanced, supporting bone health, heart health, skin vitality, and overall well-being for women navigating menopause.
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