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Rainbow Roll Recipe


Rainbow rolls look like sushi, except no raw fish, and no seaweed. These rolls are great finger foods for lunch or snack. They are a simple way to expose your kids to new fruits and vegetables in a no-pressure environment. Kids create their own unique roll, choosing whichever fruits and vegetables they want. In just over an hour (including prep and clean-up), you can enjoy a hands-on activity with your kids, and get a healthy, homemade meal or snack on the table. When cooking with kids, I do advise doing some prep first, so that they can use their entire attention span on the fun part--the cooking and assembling. Prep instructions are included below.






Prep time: 15 minutes

Cooking time with Kids: 50 minutes

Clean up: 10 minutes

Total time: 75 minutes


Ingredients (get creative and use what fruits and veggies you have on hand):

Makes 2 veggie rolls and 2 fruit rolls

  • 4 whole wheat tortillas

  • ¼ cup hummus

  • ¼ red bell pepper

  • ½ yellow bell pepper

  • 1 medium carrot

  • ½ avocado

  • ¼ cup sprouts

  • 3 tbs peanut butter

  • 1-2 tsp water

  • ¼ cup raspberries

  • 1 mango

  • 1 banana

  • 1 kiwi

Adult Prep:

15 minutes

  • Put out 9 small bowls (or paper bowl)

  • Wash all fruits and veggies except sprouts

  • Halve avocado and remove pit.

  • Cut peppers away from seeds (4 pieces)

  • Peel carrot and cut top (stem-side) off carrot

  • Cut mango around pit, and remove skin (use spoon)

  • Halve kiwis and remove skin (use spoon)

  • Peel banana and cut in half

  • Place raspberries, banana, mango, kiwi, avocado, sprouts, hummus and peanut butter in their own bowl.

  • Combine PB with water to thin it out.


Veggie roll, with kids:

20 minutes

  • Wash hands

  • Spread hummus over tortilla

  • Slice peppers and put on side plate

  • Grate carrot and add to side plate

  • Scoop out and slice avocado and add to side plate

  • Assemble veggies (including sprouts) on tortilla.

  • Roll tortilla like a sushi roll

  • Adult slices tortilla like a sushi roll and assemble son plate


BREAK TO CLEAN!

5 minutes

  • Wash hands

  • Put veggies scraps in trash or compost

  • Bring dirty dishes to sink

  • Rinse cutting boards to reuse

Fruit roll, with kids:

20 minutes

  • Spread PB over tortilla

  • Slice mango, kiwi, and banana and put on side plate

  • Assemble fruit (including raspberries) on tortilla

  • Roll tortilla like a sushi roll

  • Adult slices tortilla like a sushi roll and assemble son plate


BREAK TO CLEAN!

5 minutes

  • Wash hands

  • Put fruit scraps in trash or compost

  • Bring dirty dishes to sink


EAT!

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