Nov 212012
 

 

Here for the popcorn? Scroll down!

Here are my top 10 reasons why Mila is the best gift for the people on your list.

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1. YOU DON’T HAVE TO LEAVE THE HOUSE to shop. 

2. Fiber aids in WEIGHT LOSS and BALANCES BLOOD SUGAR:  How many people are struggling with weight loss and never feel full? Mila absorbs ten times its weight in liquids so it expands in your stomach.  Many times I will drink Mila with juice before eating a meal and it will cause me to eat less without even trying.

Need a weight loss program? Try the Aztec diet.

See the snapshot below of 1 serving of Mila, then 1 serving of Mila mixed with 1 cup water.

3. Can heal CONSTIPATION ISSUES: Soluble fiber ensures hydration and insoluble fiber gently moves through the system, cleansing and carrying food along.

4. Omega 3′s can help DEPRESSION:  Google Omega 3 and medical studies and you will see many studies on how Omega 3s can help.  Here is just one example from the University of Maryland. The best thing about Mila is there is 3000 mg of plant based Omega 3s – so we don’t have to worry about mercury contamination like we do in fish.  This is a FOOD. Our bodies will naturally recognize it faster than a supplement.

5. Omega 3s and HEARTH HEALTH go hand in hand: High blood pressure, high cholesterol and heart disease are all covered in this same University of Maryland medical study on Omega 3s.

6. NUTRITION AND ENERGY: Vitamins and Nutrients can give us Energy. The Standard American Diet (or SAD diet) is severely lacking in nutrient content. We try to counteract that by taking vitamin and mineral supplements.  But think about it, our bodies recognize food faster than a supplement.  It will recognize the vitamin C in an orange faster and more efficiently than a pill form of vitamin C. And our bodies simply need the nutrition.  We can’t produce Omega 3s so we must obtain it from food sources.

7. Fights JOINT PAIN and INFLAMATION.

8. Great BRAIN FOOD FOR KIDS- Check out this pediatric study.

9. Is there a pet lover on your list?  Mila is PERFECT FOR PETS.

10. FUELS WORKOUTS and keeps us hydrated! See how it absorbs all the liquids in the photo above? That is what keeps us hydrated longer.  Loose the GU!

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WHY is Mila different from organic or regular bulk bin chia?  See this study from the North Carolina Research Campus. 

Hear you can eat chia whole?  Watch this study done on the absorption and bio-availability difference of milled chia.

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Share the love and get yours now while the gettin’s good!

The gift that keeps on giving – give your loved one a subscription!

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Try the recipe below and these other delicious Mila recipes.

Chocolate Peppermint Mila Popcorn

Chocolate and Peppermint Mila Popcorn

Party Size
Vegetarian
Printable Recipe

Ingredients

1 bag natural popcorn, such as Newman’s Own
1 cup chocolate of choice – I used the Bakers Dipping chocolate
1 scoop Mila
Coarse sea salt, to taste
1 candy cane, crushed 

Directions

1.  Cook popcorn to package directions and remove any un-popped kernels; sprinkle Mila over warm popcorn.

2. Heat chocolate to package directions; pour evenly over popcorn; sprinkle sea salt and candy cane over heated chocolate.

3. Place in refrigerator to cool; break into pieces and place in a bowl or in decorative canisters for gifts.

 Posted by at 2:30 pm  Tagged with:
Nov 102012
 

Yesterday was our FIRST delivery of the CSA season and what a great start!

In our bags we got squash, onions, broccoli, broccoli rabe, spinach, bok choy, peppers, radishes, beans, lettuce, purple kale and more.

Kohlrabi, Broccoli Rabe, Radishes

To celebrate – by popular request, I am posting my very first video on how to store and prep kale and lettuce! Please keep in mind I was at work at 6:30AM, worked through lunch, got my daughter, ran straight to the farm to grab my veggies, got home, took photos and then started dinner and made this video.  Since this is my normal life, I decided the videos are going to be really spontaneous.  Real life! My hair and makeup won’t be perfect and these won’t be scripted or edited.

Store those wrapped greens in the fridge and simply remove the amount you want for each dish!

What came of this spontaneous video was one of the most delicious salads I’ve had in a long time.  I have fallen in love with the new line of dressings that KyV Farm is carrying and the one I tried last night was Tomato Basil.

Vidalia Valley Dressings

Think of the best homemade tomato sauce you ever had and turn that into a dressing.  A perfect balance of sweet, acid, tart and aromatic basil.  I remember enjoying Outback Steakhouse’s tangy tomato – and it doesn’t hold a candle to this organic blend.  I’ve had three servings since yesterday.

Hiding underneath that dressing is the tart sun dried tomatoes, red onions with a bite, crunchy nuts, and even Mila, nature’s healthiest whole raw food, decides to join the party on top of this blend of purple kale and lettuce. 

Purple Kale and Sun dried Tomato Salad

 Raw kale? 

Yes! This tender kale can be eaten raw! And isn’t that almost always the best way to eat a vegetable?

Purple Kale and Sun dried Tomato Salad

 Purple Kale and Sun Dried Tomato Salad

Serves 4
Vegan, Gluten Free
Printable Recipe

Ingredients

4 cups chopped purple kale, KyV Farm
4 cups chopped lettuce, KyV Farm
4 Tbsp Mila 
4 Tbsp sun dried tomatoes packed in oil, drained
4 plum tomatoes, quartered
1/3 cup mixed whole nuts
1/4 cup chopped red onion
1 green onion, chopped
8 Tbsp Vidalia Valley Tomato Basil Dressing (Buy some right at KyV!)

Directions

1. Place 1 cup kale, 1 cup lettuce,  1 Tbsp Mila, 1 Tbsp sun dried tomato and one tomato on each of four plates; add the nuts, red onion and green onion over evenly. Top each with 2 Tbsp dressing. 

Nutrition Facts (not including dressing)
4 Servings
Amount Per Serving
  

Calories 149.0
Total Fat 8.0
Saturated Fat 0.8 g
Polyunsaturated Fat 3.0 g
Monounsaturated Fat 3.3 g
Cholesterol 0.0 mg
Sodium 106.3 mg
Potassium 680.8 mg
Total Carbohydrate 15.6 g
Dietary Fiber 7.4 g
Sugars 2.9 g
Protein 7.1 g


Vitamin A 383.9 %
Vitamin B-12 0.0 %
Vitamin B-6 12.4 %
Vitamin C 113.5 %
Vitamin D 0.0 %
Vitamin E 9.8 %
Calcium 16.5 %
Copper 20.1 %
Folate 25.1 %
Iron 16.7 %
Magnesium 14.1 %
Manganese 63.4 %
Niacin 8.6 %
Pantothenic Acid 3.5 %
Phosphorus 17.3 %
Riboflavin 10.8 %
Selenium 2.1 %
Thiamin 10.9 %
Zinc 6.1 % 

 

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Oct 272012
 

Halloween is almost here and before we know it the Christmas season will be upon us and we know what that means – gift giving!  And this season I thought, what better way to celebrate the holidays than by supporting small US based businesses?

Lord knows, in this economy lots of people are out of work, yet we keep shipping our jobs overseas for cheap labor.  Let’s support those of us that work so hard to provide for our families.

I will be adding to this list as I get updates from any businesses that would like to be added.  If you would like to be added please forward a JPG photo, your contact info and website URL to chefdawn@hotmail.com.

Below you will see food items, memberships to KYV farm and a local yoga studio, crafts, jewelry and more!

Thanks to all of you that make this country great!

KYV Farm – give the gift of good health, give a CSA membership!

Alyson Foreacre – Yoga Den Studio. A yoga package is the perfect gift to help someone get movin’ during or after the holidays!

Twin Oaks Farm Jams & Gifts

Tupelo Honey from East Hill Honey

Heirloom and organic garden seeds by Moonlight Micro-Farm.

Blissful Bird Designs by Angie Neal

Kimmy M Designs – Handmade jewelry by my friend Kim! Each piece is hand-crafted in the USA and a portion of proceeds will be donated to Dress for Success.

Jewelry Designs by Sandi offers jewelry for the gym!

Sierra Metal Design by Alicia Ballard

Pink Polka Dot Boutique by Christine Reid

Sandababy Designs by Avita Sandoval-Beatty

Tales of the Scotts – Ava Scott

LuvBoopa by Jennifer Richardson

 Posted by at 7:32 pm  Tagged with:
Oct 102012
 

Easy Vegan Sloppy Joes

What is so sneaky about a Sloppy Joe?  If you’re trying to get your kids to eat more fiber and veggies then this is the perfect way to sneak them into a dish.  I used red kidney beans and red cabbage that is full of fiber and antioxidants.  Cabbage has wonderful anti-inflammatory benefits and aids in cancer prevention, digestive and cardiovascular health.

But how does it taste?  If you ask my 4 year old – delicious!  She ate her entire serving and asked for the left-overs in a quesadilla with a bit of Daiya cheese the next day.

This hearty meal is low in fat and calories, has ZERO cholesterol, is high in vitamins and minerals and is perfect for the cool weather – PLUS with only six ingredients, it is super easy to whip up.

Tip: Use cooked rice if you already have some and skip the first step or cook the rice a day in advance and your meal will be ready in about 10 minutes.

Easy Vegan Sloppy Joes

Sneaky Open-Faced Sloppy Joes

Serves 4
Vegan
Printable Recipe
**Items on sale now at Native Sun Natural Food Markets

Ingredients

1 cup dry rice,  (Lundberg Farms)**
1/2 small red onion
1/4 small red cabbage
2 Tbsp Sloppy Joe mix, (Simply Organic)**
1/2 can (3oz) tomato paste
1 can red kidney beans, rinsed and drained, (Tree of Life)**

Optional 2 hamburger buns of choice, (Ezekiel)

Directions

1. Rinse and drain rice well.  Heat 2 cups water or broth in a medium bowl to a boil; add rice, reduce heat and cover, cook 45 minutes; remove from heat, let sit 10 minutes.

2. Preheat large skillet over medium high heat.  Chop onion and cabbage; spray skillet with cooking spray; add onion and cabbage, saute until softened, about 5 to 7 minutes.  Mix Sloppy Joe seasoning with 3/4 cup water; add tomato paste and mix well.  Stir seasoning mixture into onions and cabbage; cook about 1 minute.

3. Add beans and cook until heated through, about 3 minutes; stir in 1 cup cooked rice (set remainder aside for another use); mix well, taste and re-season if necessary. Split and toast burger buns if using; serve 1/4 Sloppy Joe mix over 1/2 burger bun.

*** For a gluten free option, forgo the burger buns and simply serve over additional rice.

 

Estimated Nutrition Facts Without Bun
4 Servings
Amount Per Serving

Calories 249.9
Total Fat 1.5 g
Saturated Fat 0.3 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 823.3 mg
Potassium 589.5 mg
Total Carbohydrate 49.9 g
Dietary Fiber 11.4 g
Sugars 9.0 g
Protein 11.4 g

Vitamin A 21.7 %
Vitamin B-12 0.0 %
Vitamin B-6 7.9 %
Vitamin C 41.0 %
Vitamin D 0.0 %
Vitamin E 9.3 %
Calcium 6.9 %
Copper 8.5 %
Folate 3.1 %
Iron 18.7 %
Magnesium 5.8 %
Manganese 10.3 %
Niacin 7.1 %
Pantothenic Acid 1.1 %
Phosphorus 4.8 %
Riboflavin 4.9 %
Selenium 3.6 %
Thiamin 3.1 %
Zinc 2.3 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Sep 132012
 
I love cooking, but the cleaning part is not my forte.  I say it’s overrated!

Time for more hearty, one-pot meals, like this one.

Comforting pasta, hearty red beans and a cheesy sauce – perfect for tonight’s dinner.
 
One-Pot, Cheesy Fajita Pasta with Red Beans, Peppers, Onions and Mushrooms
 
Classic fajita veggies, carrots, peppers and mushrooms were used in this dish, but it would be delicious with any veggie you have on hand.

One-Pot, Cheesy Fajita Pasta with Red Beans, Peppers, Onions and Mushrooms
 

Tip:  Cooking your own beans from the bulk section will save tons of money!  I prepare about 6 cups of dried beans at a time.  
Slow Cooker Method: To prepare simply rinse the beans well and place in a large bowl.  Cover with plenty of water – the beans will soak in quite a bit.  Let sit overnight.  
Drain and place beans in slow cooker; cover beans with water or broth; cook on low 
 for six hours. Let cool; spoon into freezer safe baggies – about 2 cups at a time and freeze flat until ready to use.

One-Pot, Cheesy Fajita Pasta with Red Beans, Peppers, Onions and Mushrooms
 
One-Pot, Cheesy Fajita Pasta

Serves about 8 1-cup servings
Vegan, Gluten Free
Printable Recipe 


Ingredients

1 onion, chopped
1 green pepper, chopped
1 cup mushrooms, sliced
2 cloves garlic, minced 
1 pkg fajita seasoning mix, Simply Organic
2 cups cooked dark red kidney beans
24 oz strained tomatoes, Bionaturae
2 cups water
3 cups dry gluten free pasta, Tinkyada
1 cup vegan shredded cheese, Dayia (or any shredded cheese you prefer)

Directions

1. Preheat a large pot over medium high heat and spray with non-stick spray. Add the onion, pepper and mushroom; cook about 5 minutes or until softened; add garlic, cook an additional minute.  Stir in 1/2 pkg fajita mix and kidney beans; stir well until combined; taste and add additional seasoning as needed, up to 1 packet. 

2. Add strained tomato, water and pasta.  Bring to a boil, reduce heat and simmer about 7 minutes, taste sauce again and adjust seasoning as necessary.

3. Add cheese and cover with lid ajar; cook an additional 7 minutes or until pasta is al dente.

Nutrition Facts (with full seasoning packet) 
8 Servings
Amount Per Serving

Calories 218.7 
Total Fat 3.9 g
Saturated Fat 1.2 g
Polyunsaturated Fat 0.4 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 571.5 mg
Potassium 290.0 mg
Total Carbohydrate 39.1 g
Dietary Fiber 7.8 g
Sugars 5.3 g
Protein 6.9 g

Vitamin A 12.2 %
Vitamin B-12 0.1 %
Vitamin B-6 4.9 %
Vitamin C 54.6 %
Vitamin D 2.3 %
Vitamin E 0.9 %
Calcium 2.2 %
Copper 7.8 %
Folate 10.7 %
Iron 9.3 %
Magnesium 5.6 %
Manganese 10.9 %
Niacin 9.9 %
Pantothenic Acid 3.1 %
Phosphorus 8.0 %
Riboflavin 7.5 %
Selenium 3.0 %
Thiamin 12.0 %
Zinc 3.2 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Jun 032012
 
Happy Sunday Quick Post.
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Think that eating healthy takes too much time?  This recipe is perfect for anyone in a rush AND anyone that wants a really light meal.  In fact, I took this photo on my phone at work since I hadn’t planned on blogging this.  After the previous day of big meals at both lunch and dinner I wanted something super light. 
 Adding broth and added veggies adds lots of volume for minimal calories, helping to both fill you up and loose weight.
Try this if you have frozen zucchini, squash and beans, a can of soup and some broth.
Super Fast Zucchini and Squash Soup

Zucchini and Squash Soup

Serves 2
Vegan
Ingredients
1 can vegetable barley soup, such as Amy’s
Directions
1. Divide the soup between two bowls; add 1/2 cup broth and 1/2 cup frozen zucchini and squash to each bowl.  Heat to desired temp.
Nutrition Facts

2 Servings
Amount Per Serving

Calories 79.0
Total Fat 1.1 g
Saturated Fat 0.0 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 581.1 mg
Potassium 148.0 mg
Total Carbohydrate 14.9 g
Dietary Fiber 3.6 g
Sugars 6.2 g
Protein 2.7 g

Vitamin A 52.3 %
Vitamin B-12 0.0 %
Vitamin B-6 6.2 %
Vitamin C 36.0 %
Vitamin D 0.0 %
Vitamin E 0.3 %
Calcium 4.8 %
Copper 1.4 %
Folate 4.1 %
Iron 7.1 %
Magnesium 2.4 %
Manganese 4.9 %
Niacin 1.4 %
Pantothenic Acid 0.9 %
Phosphorus 2.1 %
Riboflavin 4.7 %
Selenium 0.2 %
Thiamin 1.8 %
Zinc 1.1 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

May 242012
 

Got tons of veggies from your garden or the farm?  Freeze them for soups, baking and stews later!

**Freezing will change the texture so it’s best to eat them fresh if you want a firm veggie.

Step 1
Preheat a big pot with a steamer basket.

Step 2
Wash and dry your produce well.

Step 3
Chop it into bite size pieces.

Step 4
Steam the produce for three minutes and then pour it into an ice water bath to stop the cooking then DRY well.

Step 5
Freeze the produce on trays lined with parchment paper.  This will make it so they don’t freeze into a giant block if you only need to cook with a small amount.

Step 6
Remove veggie from freezer and place into FREEZER SAFE zip top bags labeled with the date and what type of veggie it is.

Try to use your veggies within a month so they don’t get freezer burn.  A little extra time won’t kill them though so don’t stress.

Apr 072012
 
You may not know this, but the Easter Bunny loves to recycle. He stopped by earlier this week to get last years Easter basket and plastic eggs (washed with soap and water), and some construction paper with scribbles on it that would normally be sent to the recycle bin. 
He takes that construction paper and puts it through the shredder.
Voila….no plastic grass.
(Here’s the basket hiding in the back of the closet till tomorrow. Shhh.)

 Posted by at 3:27 pm
Mar 282012
 
Welcome back to Wine Down Wednesday where I will review a vegan dish paired with two different wines.
To pair wines with a meatless dish we must look at the spices and main flavors of the recipe.
For the spring rolls we look for a wine that would pair well with the following ingredients -
Fresh mint leaves, fresh cilantro, fish sauce, fresh lime juice and garlic.

The wines chosen to pair – LOUIS Dry Riesling 2010, ( Rheinhessen, Germany) and ARESTI Estate Carmenere 2010, ( Curico, Chile)

So far my favorite part about doing these wine pairings is learning more about the wines.  I tend to find a few and stick with them, but this exercise is getting me to branch out and learn more about the wine makers, varietals and background of each winery, which gives each wine more depth in my mind.

Louis Guntrum Winery was originally established in 1648 and was taken over by Louis Konstantin Guntrum – the 11th generation of wine makers.
During World War II, the family winery and mansion was occupied by US General Patton as he was crossing the Rhein river right in front of their estate.
The winery is located in Rheinhessen, Germany where the grapes reside in a cool climate that gets approximately 1800 hours of sunshine a year and has been certified as a sustainable winery by the German Agricultural Society.  The wine itself is actually called Niersteiner Oelberg Riesling Spatlese Trocken but they figured it was an easier sell as LOUIS Dry Riesling.  I would agree with that.

ARESTI Estate Carmenere 2010, ( Curico, Chile)
Aresti wine is a family owned business that was founded in 1951 and is run by three generations of the Aresti family – they grow over 1000 acres of vineyards. The award winning labels feature a panting called “Harvest at the Bellavista Hacienda” that depict part of the Aresti winery history.

 The grapes are grown in Curaco, the second largest wine producing valley in Chile.  It has a Mediterranean climate with a dry season that lasts about five months. Chilean Carmenere grapes were initially thought to be merlot as the leaves are very similar; however, they are actually a later ripening variety of Bordeaux.Fresh Spring Rolls

When my husband and I were first married and built our first house I had lots of wine and cheese parties. Almost one Friday night a month I would turn on the white lights lining the patio, put Michael Bublé on the CD player turned just a hair too loud, pop open a few varieties of interesting wine from the Wine Warehouse and make an appetizer. Fresh spring rolls were one of my first ever “gourmet” appetizers – I was very proud of myself. It was a Cooking Light recipe and I followed every ingredient to the letter. They were delicious, but I’m glad that now I’m much more comfortable producing my own creations, many times even more delicious than the original.
I hadn’t made fresh spring rolls in a while and I was inspired by all the spring rolls on my friend’s blog, Amanda at the Grains of Paradise. I decided create some simple ones with some creamy avocado and add the super fresh factor from cilantro and mint. I did sauces two ways, one with a fish sauce and the other with a simple mixture of sriracha and agave. I tried adding several different ingredients to the sriracha sauce but the simple two ingredient mixture was sweet and spicy perfection. I’ve been putting it on everything – salads, in soups and on sandwiches.
Sauces Two Ways
Rice Wrapper Tip: Wrapping the rolls can be daunting but once you get a few under your belt you’ll be an old pro. If you have never done this before, take a plate with raised edges and add a bit of water. Take the rice paper sheet, soak it for a few moments in warm water until it just becomes pliable and place it on the plate. The water will make it so the paper doesn’t stick and rip. Gently place your fillings, not in the center, but just a bit towards you. Fold the edges over and then roll.

Categories
Category #1 – How well my dish turned out.
Category #2 – How well I like the wine.
Category #3 – Pairing notes – How well this wine pairs with the dish.

Rating Scale
Bleck -This wine is pretty bad.
Ho Hum- I could drink it if I was at a football game and there was nothing else in the cooler.
Nice -Good table wine. I would keep this in the wine cooler if it was a good value.
Yum – This is good, I would pay a fair bit more and have it for a special occasion.
Damn that’s Good – Self explanatory.
** We will use the same terminology for how the dish turned out and how well it paired.

Category #1 – The Dish
Rating of Damn That’s Good.  I’m all about the bright flavors of lime, cilantro and mint and the buttery texture of the avocado.  I couldn’t decide which sauce was better. I love the spicy sweetness of the sriracha-agave mixture, but the fish sauce and peanuts with that hint of saltiness gave the rolls a whole new dimension of flavor.  These are perfect for the start of summer.

Category #2 – The Wines

Louis Dry Riesling

Riesling -Rating of Damn that’s Good
On first taste I thought melon.  I liked the smooth, silky texture and, though this is a dry wine, it had that hint of sweetness from a bit of residual sugar. Once it opened up I tasted pineapple and apricot.  

ARESTI Estate Carmenere 2010

Carmenere – Rating of Damn that’s Good
This wine has a slightly woody flavor; I thought of cedar. I enjoyed this a bit cooler out of my wine fridge - very drinkable with light body.

Category #3 – The Pairing
Rating of DTG for both.  Since I tend to lean towards white wines lately I was surprised how much I liked the Carmenere with this dish.  It really intensified the taste of cilantro.  The Riesling added to the sweetness of the agave in the sriracha sauce and brought down the heat.

Where to buy

All the wines will be for sale locally at the Grotto in San Marco. You can contact Mitch Woodlief, grottomitch@aol.com with questions and pricing and anyone outside the Greater Jacksonville area can contact E-MAIL: info@broadbent.com PHONE: US +1 415-931-1725.

Fresh Avocado Spring Rolls and Dipping Sauces Two Ways

Serves 8
Vegan, Gluten Free, Dairy Free
(**Asian Dipping Sauce is not Vegan)
Ingredients

Rice Wrappers
8 Rice wrappers
Handful each, fresh cilantro and mint
3 carrots, cut into matchsticks
2 seedless cucumbers, cut into matchsticks
3 green onions, sliced thinly lengthwise
1 avocado, sliced
2 limes, quartered 

Sweet Sriracha Sauce
3 Tbsp Sriracha (hot chili sauce)
1/2 Tbsp agave 

Asian Dipping Sauce
1/4 chopped peanuts
1 to 11/2 Tbsp fish sauce
Juice 1 lime
1 clove garlic, minced
2 Tbsp agave
1 tsp sriracha
1/4 cup water 

Directions
1. Pour hot water into a large bowl – large enough to fit a rice wrapper laid flat.  Soak the first rice wrapper in hot water and place on a large dish with a bit of water in the bottom (this will keep the rice wrapper from sticking and ripping).  Spread out the edges of the rice wrapper if they have folded.  Top with a small amount of cilantro, mint, carrots, cucumber, green onion, a slice of avocado and a squeeze of lime.  Fold the edges in and then roll tightly into a tube.  Slice in half.  Repeat 7 more times.
2. Mix the ingredients of each sauce in two different bowls.  Serve each roll with two sauce cups for a taste of each sauce.
Nutrition Facts
8 Servings
Amount Per Serving

Calories 155.2
Total Fat 6.3 g
Saturated Fat 1.1 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 3.2 g
Cholesterol 0.0 mg
Sodium 304.6 mg
Potassium 429.7 mg
Total Carbohydrate 37.4 g
Dietary Fiber 4.7 g
Sugars 5.1 g
Protein 5.9 g

Vitamin A 54.4 %
Vitamin B-12 0.2 %
Vitamin B-6 8.3 %
Vitamin C 25.3 %
Vitamin D 0.0 %
Vitamin E 3.0 %
Calcium 4.4 %
Copper 11.2 %
Folate 12.1 %
Iron 6.9 %
Magnesium 9.8 %
Manganese 17.3 %
Niacin 7.0 %
Pantothenic Acid 6.7 %
Phosphorus 7.0 %
Riboflavin 4.4 %
Selenium 1.2 %
Thiamin 5.4 %
Zinc 4.4 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Mar 272012
 

How to Cut Veggies Into Matchsticks (or Julienne)
I did this with carrots but you can really use this technique on pretty much any veggie you would want to cut into a matchstick. 

 

Cut the carrot in half.
Cut the outer sides to make a square shape.  This will make it easier to cut and it won’t roll around.
Cut thin strips lengthwise like so and lay them next to each other.  You can also stack them but I find they move around a bit too much.
Cut the matchsticks from the strips you just laid out.