Whole Kids Foundation School Program Educator Dan Marek talks about healthy eating and makes a recipe.
The recipe for Swiss chard rainbow rolls with peanut dipping sauce is as follows. The recipe makes four rolls.
Filling ingredients for rolls
2 carrots, cut into matchsticks
1 cucumber cut into matchsticks
1 cup shredded red cabbage
1 pepper, cut into matchsticks (any color pepper will work or use a variety)
1 or 1 ½ cups of cooked whole grains (brown rice, quinoa, bulger, couscous)
½ cup cilantro, mint or basil leaves
4 swiss chard leaves
¾ cup peanut butter (you can substitute any nut butter or tahini)
1 clove garlic
¼ cup tamari or soy sauce
¼ cup rice vinegar
¼ cup water
2 tablespoons of honey
To prepare rolls
Start by cutting the bottom stem of the swiss chard leaves. Next, heat a saute pan on medium
high with ¼ cup of water. Once the water simmers, place leaves in pan for 1-2 min. This will
soften the leaves so they will be easier to roll. Then place leaves in a bowl of ice water to
"shock" the leaves and stop the cooking process. Gently pat leaves dry. You can prep leaves a
day in advance and store inside fridge.
Spread leaf on cutting board or flat surface. Arrange your fillings starting with the whole grain.
Fold the ends in towards the middle. Then start rolling from back (end closest to you) to front.
Slice in half and enjoy with Peanut Sauce
To prepare Peanut Sauce
Place all ingredients in a food processor or blender. Blend until smooth. Store leftover sauce in
air tight container in fridge.