Avocado Summer Rolls
Medically reviewed by Christiana George Updated Date: June 8, 2023
Chris and I went out to dinner last night with an older couple—friends of Chris’s parents—who live in a posh apartment with a great view of Central Park. Ordinarily, we trek out to their place in the Upper West Side, but Chris wanted to switch things up, so he suggested they come to our neck of the woods instead.
Now, our part of Brooklyn and their part of Upper West Side aren’t so very different. Both have tree-lined streets and a neighborhood-y feel and slightly less bustle than, say, Midtown or the Villages. But where they have Columbus Circle and doormen galore and hordes of tourists and expensive restaurants that primarily service said tourists, we have cash-only dive bars and small yoga studios and cafes that fit, like, 10 people max and our local Mexican spot (replete with all the usual cheesy decor).
Our Brooklyn juxtaposed with their Manhattan is like… is like the opera to a movie theater. A glass of pinot noir to a pint of whatever’s on tap. A white tablecloth dining experience to burgers, fries, and a beer. So it only made sense that we take them to our favorite burger joint.
Normally, they take us to a fancy restaurant where we get to feel pampered by waiters who fuss over our seats and bring out our courses with flair. So you can understand why I was a bit nervous about taking them to such a low-key establishment. I’m not saying it was a hole-in-the-wall, because it wasn’t at all, but it had that whole rough-hewn, rustic look that’s so popular among Brooklyn restaurants these days, including the dreaded communal table. As luck would have it, that’s where we were seated.
I’m building this up, aren’t I? Ultimately, they loved the resutarant. We ate and talked and talked and ate, and had a wonderful time. Afterwards, we walked by the mom ‘n’ pop ice cream stand where they bought a mint chip cone to share, fighting for the last few bites. It was a great evening, and I think that whatever impression they had had of Brooklyn has been amended.
And rightly so! Despite the picture I paint, this neighborhood has come a long way. My landlord’s son told me how it had been a contested zone between rival gangs back in the 80′s. And apparently, the Mafia’s reign was still going strong up until, I dunno, the 70′s. And before all that, a gazillion years ago, it was farmland. Now, we live around the corner from a gourmet cheese shop, across the street from a high-end clothing boutique, and down the street from a newly-opened Blue Bottle Coffee. Times have changed.
These summer rolls have nothing to do with my story except I’ve been going gluten-free recently and had to break my ban last night. I guess I didn’t want to be the debbie downer who ordered the salad while everyone else was gorging on burgers and fries, you know? These summer rolls, on the other hand, are gluten-free (with the exception of the hoisin sauce, but you can buy a gluten-free version), and vegan too I guess, and maybe even raw? The rice noodles are cooked, it’s true, but you can easily leave them out.
Since summer has officially kicked in—beginning with some minor humidity this week—I’ve been feeling the urge for fresh vegetables and herbs. And what could be more perfect than the trifecta of cilantro, Thai basil, and mint? Nothing, that’s what. NOTHING. These summer rolls are filled to the brim with earnest plant matter, and are one of the tastiest (and easiest!) foods I’ve made recently.
I realized in my last post that I’d somehow toggled off the comments. Sorry about that! I don’t know whether or not they’ll be turned back on when I publish this post, but if not, I’ll try to figure out how to turn them back on. If you have any questions, feel free to email me!
AVOCADO SUMMER ROLLS
Makes 12
Adapted from all over the place, but mostly Gourmet Live and Chow
Feel free to play around with proportions, but don’t skimp on the avocado! Its taste will be overwhelmed by the other ingredients if you don’t use enough in each roll.
Ingredients:
- 12 sheets rice paper
- 2 or 3 medium avocados, sliced into wedges
- 36 mint leaves
- 36 Thai basil leaves (regular basil okay)
- 24 sprigs cilantro
- 2 or 3 medium carrots, julienned and chopped into 1-1/2″ pieces
- 3 oz. dried rice vermicelli, cooked and drained
- 12 pieces of lettuce (I used Bibb, halving each big leaf to form 2 pieces)
Directions:
Fill a pan large enough to contain the rice paper with hot water. Prepare a moist surface (such as a damp cloth) on which to make the summer rolls. Have all the other ingredients ready around your workstation.
Take a sheet of rice paper and submerge it completely in the hot water. Remove it immediately—it should still be stiff and easy to handle—and place it on the moist surface. Place 3 slices of avocado horizontally across the center of the rice paper, leaving a 1-inch margin on either side. Place 3 mint leaves, 3 basil leaves, and 2 sprigs of cilantro on top, across the avocado slices. Grab a small handful of carrots and place them in two small heaps across the herbs. Do the same with the vermicelli. Finally, roll a piece of lettuce into a cigar shape and place it on top. Go with conventional wisdom and don’t stuff your rolls, as the rice paper is quite flimsy!
Fold the bottom edge of the rice paper over the center mound, then the left and right edges. Finally, roll the mound upward toward the final edge. Try to wrap the roll as tightly as possible.
Dip in the tahini hoisin sauce and enjoy!
TAHINI HOISIN SAUCE
Makes about 1 cup
Adapted from Gourmet Live
Ingredients:
1/2 cup hoisin sauce (gluten-free version)
1/4 cup tahini
1/4 cup water
big squeeze of lime juice
Directions:
Combine all the ingredients and stir until combined.
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Are Mango Slices Acidic? Mango Slices and Acid Reflux
Mangoes, often referred to as the “king of fruits,” are celebrated for their rich, sweet flavor and vibrant color. From smoothies and desserts to being enjoyed fresh, mango slices are a staple in diets worldwide. However, for individuals managing acid reflux, the question arises: are mango slices acidic, and can they trigger reflux symptoms? Understanding the nature of mangoes and their impact on the digestive system is essential for making informed dietary choices.
Acid reflux, also known as gastroesophageal reflux disease (GERD), occurs when stomach acid flows back into the esophagus, causing discomfort and irritation. Certain foods can exacerbate these symptoms, making it vital to evaluate the acidity of the foods consumed. Mangoes, being a tropical fruit, do have natural sugars and a certain level of acidity, but they also contain alkaline properties that may benefit digestion.
This duality often leaves individuals puzzled about whether mango slices should be avoided or embraced when managing acid reflux. In this article, we will delve into the acidity of mango slices, their nutritional profile, and how they can impact acid reflux symptoms. We’ll also provide practical tips for incorporating mangoes into a reflux-friendly diet.
Are Mango Slices Acidic or Alkaline?
According to research, Mangoes, including mango slices, have a slightly acidic pH ranging between 3.4 and 4.8, depending on their ripeness. Unripe mangoes are more acidic due to their higher content of citric and malic acids, while ripe mangoes tend to be less acidic and sweeter because of their increased natural sugar content. Despite their acidity, mangoes have an alkalizing effect on the body once metabolized, which can contribute to maintaining a balanced pH in the digestive system.
The acidity in mango slices primarily comes from organic acids like citric acid, tartaric acid, and malic acid. These acids are not typically strong enough to significantly aggravate acid reflux in most individuals. However, their impact varies depending on the person’s tolerance and the quantity consumed. Additionally, mangoes are rich in vitamins and minerals, such as Vitamin C, Vitamin A, and potassium, which contribute to their overall health benefits. The fiber content in mangoes also aids digestion and can help prevent common issues like constipation, which is sometimes linked to acid reflux.
Understanding the interplay between acidity and alkalinity in mango slices can help individuals make informed choices about their diet. While mangoes are slightly acidic, they’re unlikely to trigger reflux when consumed in moderation, especially when ripe. Factors such as portion size and individual sensitivity to acidic foods play a significant role in determining whether mango slices are suitable for those with acid reflux.
Related to Read: Are Mangoes Acidic?
Mango Slices and Acid Reflux: The Connection
1. The Role of Acidity in Acid Reflux
Acid reflux is often triggered by foods that relax the lower esophageal sphincter (LES), allowing stomach acid to escape into the esophagus. Foods high in acidity or fat are common culprits. Mango slices, while slightly acidic, are generally considered mild and are less likely to aggravate reflux compared to citrus fruits like oranges or lemons. Their lower acid content makes them a safer option for many individuals.
Ripe mango slices are particularly less acidic, as the ripening process reduces their citric acid levels and enhances their natural sweetness. This makes them more palatable for those managing GERD symptoms. However, consuming unripe mangoes or pickled mangoes, which are significantly more acidic, may increase the risk of reflux symptoms.
2. Fiber and Digestive Health
Mango slices are an excellent source of dietary fiber, with one cup providing approximately 2.6 grams of fiber. Fiber plays a crucial role in supporting healthy digestion by promoting regular bowel movements and preventing issues like constipation, which can exacerbate acid reflux. Soluble fiber in mangoes also helps regulate stomach acidity, reducing the likelihood of reflux episodes.
For individuals with acid reflux, incorporating fiber-rich foods like mango slices can help maintain a healthy digestive system. The fiber content in mangoes not only improves gut motility but also supports the growth of beneficial gut bacteria, contributing to overall digestive health.
3. Natural Sugars and Their Impact
Mango slices contain natural sugars, such as fructose and glucose, which provide a quick energy boost. While natural sugars are generally well-tolerated, excessive consumption can lead to increased stomach acid production, potentially triggering reflux symptoms. Moderation is key to enjoying the benefits of mango slices without exacerbating acid reflux.
Author Tip: 7 Kinds of Foods to Avoid with GERD
Tips for Including Mango Slices in a Reflux-Friendly Diet
1. Choose Ripe Mangoes
Ripe mangoes are less acidic and have a sweeter taste, making them more suitable for individuals with acid reflux. Look for mangoes that are slightly soft to the touch and have a fragrant aroma, indicating ripeness.
2. Control Portion Sizes
Eating large portions of mango slices can overfill the stomach, increasing the risk of acid reflux. Stick to a moderate serving size of one-half to one cup per sitting to minimize the chances of triggering reflux symptoms.
3. Avoid Spicy or Acidic Pairings
While mangoes pair well with many dishes, avoid combining them with spicy or acidic ingredients that may exacerbate reflux. For example, skip spicy mango chutneys or mango salads with citrus dressings if you’re prone to reflux.
4. Incorporate into Smoothies
Blend mango slices with alkaline ingredients like almond milk, spinach, or banana for a reflux-friendly smoothie. Avoid adding acidic fruits like oranges or pineapples to keep the pH balance in check.
5. Monitor Your Body’s Response
Pay attention to how your body reacts after consuming mango slices. If you notice increased reflux symptoms, reduce your intake or try pairing mangoes with other alkaline foods to balance their acidity.
Author Tip: 7-Day Meal Plan For Gastritis
Mango Slices: Health Benefits Beyond Acid Reflux
Mango slices offer numerous health benefits beyond their impact on acid reflux. They are a powerhouse of essential nutrients, including:
- Vitamin C: Supports immune function and skin health.
- Vitamin A: Promotes eye health and reduces inflammation.
- Antioxidants: Neutralize free radicals and protect against oxidative stress.
- Potassium: Regulates blood pressure and supports heart health.
- Enzymes: Mangoes contain amylase enzymes that aid in breaking down carbohydrates, improving digestion.
Including mango slices in a balanced diet can contribute to overall well-being, provided they are consumed mindfully and in moderation.
Final Thoughts
Are mango slices acidic? Yes, mango slices have a slight acidity due to their natural composition, but their alkalizing effect on the body and rich nutritional profile make them a valuable addition to a healthy diet. For individuals managing acid reflux, ripe mango slices in moderate amounts are generally safe and can even support digestive health due to their fiber and enzyme content.
To enjoy mango slices without triggering reflux, choose ripe fruits, control portion sizes, and avoid pairing them with acidic or spicy ingredients. As always, it’s essential to listen to your body and consult a healthcare professional for personalized dietary advice. With mindful preparation and consumption, mango slices can be a delicious and reflux-friendly treat.
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