Healthy Veggie Dippers
Looking for a fresh, cool, crispy snack that is both delicious and healthy? These veggie dippers are super fun and jam packed with colorful veggies! Dipped into a sweet honey-orange sauce, the snap of the fresh vegetables in every bite will make everyone happy. The best part? These veggie dippers are part of my keep your kitchen cool series!
These dippers come together quickly and are perfect for summer lunches, poolside snacks, or backyard potlucks.
This is the ultimate hide-your-veggies snack. Technically, you can still see the veggies but the bold colors wrapped together dipped in a sweet honey-orange sauce make it so fun that you will WANT to eat them like a bag of potato chips.
Veggie Dippers & Their Benefits:
You can definitely can make this your own by adding in your favorite vegetables. Here I share my list and their benefits.
Yellow Summer Squash: Provides a bright yellow color and in my family, it’s difficult to get people to eat it without tucking it into this wrap.
This vegetable is high in vitamins A, B6, and C, folate, magnesium, fiber, riboflavin, phosphorus, and potassium. That’s a serious nutritional power-packed veggie. Also rich in manganese which helps to boost bone strength and helps the body’s ability to process fats and carbohydrates. (healthline.com)
Carrots: Provides a fun orange brightness with a crunch. Using a peeler it is really easy to add a few thin crunchy strips of carrot into each dipper.
Carrots contain vitamin A, antioxidants, and other nutrients. Evidence suggests that eating more antioxidant-rich fruits and vegetables, such as carrots, can help reduce the risks of cancer and cardiovascular disease. Carrots are also rich in vitamins, minerals, and fiber.
Cucumber: Is a cucumber a fruit or vegetable? It’s a fruit but it’s a key component to this veggie dipper wrap. It adds a cool refreshing component that helps keep the dippers light and summery.
Cucumbers are low in calories but high in water (96% water) and several important vitamins and minerals helping with lowering blood sugar and weight loss. Cucumbers contain antioxidants, including flavonoids and tannins, which may reduce the risk of chronic disease.
Sweet Pea Shoots: I added these in because they are fun and taste good! They look like pretty little flower leaves poking out of the dipper. You can also use sprouts or edible flowers.
Sweet Pea Shoots are low in calories and a good source of beta carotene, vitamin C, folate, and fiber.
Dandelion Greens: Have you ever had them? Dandelion greens are super bitter but extremely healthy so I wanted to add them in to these wraps and they worked out great. The bitterness is subdued by the rest of the vegetables and honey-orange sauce but you still get the nutrition.
I have to warn you though, they have a high allergy reaction. Like I said earlier, you can eat these veggie dippers like potato chips, which is what I did after their photo shoot…then I broke out in a horrible and itchy head to knee rash from an allergic reaction. I’ll say add these at your own risk.
They serve as an excellent source of vitamins A, C and K. They also contain vitamin E, folate and small amounts of other B vitamins (1). What’s more, dandelion greens provide a substantial amount of several minerals, including iron, calcium, magnesium and potassium
Purple Onion: The thinly cut purple onion gives the veggie group a little extra flavor. Raw purple onion gives a zing, which is important since most of these veggies are mild.
Onions are loaded with antioxidants, help control blood sugar and boost digestive health.
(I’m not a nutritionist or dietitian)
Healthy Veggie Dippers
- 1 Yellow Summer Squash
- 2 Carrots
- 1 Cucumber
- 1 handful Sweet Pea Shoots
- 12 Dandelion Greens
- ½ Medium Purple Onion
- 36 Spring Roll Rice Wrappers 6 in diameter (8oz package)
- 1 Orange
- 2 TBSP Honey or you can substitute with Free Bee Honey
- ½ TBSP Minced Garlic
- 1 pinch Red Pepper Flakes (about ¼ tsp)
- 1 pinch Salt
- First you want to make the sauce so it has time for the flavors to infuse. In a bowl, whisk together the juice of one orange, honey, minced garlic, red pepper and salt together until fully incorporated. Set aside.
- Prep your vegetables (see photo)Yellow Summer Squash – peel the outside and then cut it into thin long strips, about 1-2 inches long. Carrots – use a peeler, peel off the outside of the carrot, then continue to use the peeler and peel your carrots into thin long strips.Cucumber – I kept the skin on the cucumber because it's packed with nutrition. Cut this like you did the summer squash, into thin long strips. Purple Onion – Thinly slice ½ of the purple onion.
- Get a bowl of warm water and your spring roll rice wrappers. You will use 3 wrappers per dipper. Keeping them one on top of another, place your 3 wrappers in the warm water for 30 seconds, until they are soft.
- Place the wrappers on the counter and layer on a little of each vegetable, using only one dandelion green per dipper.
- To roll the dipper, first you want to fold the bottom up.
- Then pull one side of the wrapper across the vegetables tightly and then roll like a burrito. I'm right handed and I found it easiest to go from right to left.
- Repeat to make the rest.