Seaweed Super Rolls with Coconut Miso Sauce

Photo: EcoParent magazine

A nice fresh alternative to a regular old bread sandwich! Especially exciting for kids who like sushi, these make a zesty, crunchy quick lunchbox hit, or dinner-party appetizer. Super fun to make with kids and friends, you can get an assembly line going.

1 cup coconut milk
½ cup almond butter
2 tbsp miso
1 tsp garlic, minced
1 tbsp ginger, minced
2 tbsp tamari
2 tbsp lime juice
2 dates, chopped
½ tsp sambal olek, or chipotle puree or 1 tsp
minced jalapeno or 1/8 tsp cayenne

Put all ingredients in blender and process until smooth.

Alexis says: If you’re packing this in your kid’s school lunch, try making the (insanely delicious!) dip with tahini instead of almond butter, for a nut-free alternative.

8 nori sheets (or rice paper wraps)
½ cup rice vermicelli (thin rice noodles, cooked briefly as per package) or cooked rice
Any combination, or all of the below:
1 cup cabbage or bok choy, finely shredded
½ cup chick peas or smoked or baked tofu or tempeh cut in long sticks
2 carrots, shredded
1 cucumber, in sticks
1 avocado, sliced in thin wedges
1 zucchini, julienned
coconut miso sauce (above)
2 green onions, thinly sliced
fresh cilantro
fresh mint

1. Prepare sauce

2. Prepare veggies and arrange in little bowls or in sections on a big plate or platter.

3. A) For softening rice wrappers: Fill a round cake pan or pie plate with warm water. Soak rice wrappers, one at a time for approx. 30 seconds, until soft, but still handle-able. Fill as in step 4 below.
B) If using nori: lay nori shiny side down.

4. Lay out a 1 inch thick line of vermicelli or rice on the side of the sheet (nori or rice paper) closest to you, leaving a ½ inch border below it.

5. Place strips of your chosen vegetables in the middle of this rice. Take care to not over-stuff. After your first few, you will get a sense of how much is good for a well-held roll. Drizzle some sauce over vegetable row.

6. With a firm but gentle grip, lift the edge of the wrapper closest to you, and using your middle fingers, tuck firmly in the center and gently “roll” the roll up with your thumbs. Set the roll to the side and carry on with the rest of the wraps (back to step 3) until you have used up all ingredients.

You can serve the roll cut in half on a diagonal and provide more sauce for dipping in a little bowl on the side OR cut roll into pieces, sawing back and forth with a very sharp knife.

If not serving shortly, put in fridge under damp towel so the rolls don’t dry out and the vegetables stay crispy.

Dr. Heidi says: If you are using nori and have a bamboo mat, it can make roll up much easier, but I have had many successful and elegant rolls that were assembled with no mat!

If you have a mandolin or other tool to make zucchini into spaghetti thin noodles, it is a great disguise!

You can make long crispy sticks out of the cucumber but note that cucumber tends to get a bit soggy if you’re packing a lunch that will sit for a few hours. Keep in mind that kids are very sensitive to texture, so if the cucumber is flaccid or makes the roll too soggy, it won’t go over as well. Remember this when it comes to cukes and tomatoes in sandwich lunches too.

Another note is that young kids are less likely to open multiple containers, so packing things separately is less likely to encourage a complete chow down. Using containers that have one lid and multiple sections is a better way to go (see page 60 for suggestions).

Alexis says: Now, for some of you, the thought of getting your kids to eat seaweed might seem like a stretch, to say the least. But let me relate this little anecdote to all you doubters: When at my local market one Saturday morning, I heard the high-pitched elation of a little boy’s voice chanting at the top of his lungs, “SEAWEED! SEAWEED! SEAWEED!” while shoving his wee mouth full of dark green sheets of nori. Turning to his mother, I confessed my admiration for her skilled parenting and asked how she had pulled this one off. Her secret? The little snack packages of roasted nori are salty from the sea (yet relatively low in sodium), and she’d found that kids loved them. I tried it. She was right. My son goes off his rocker for seaweed, and maybe yours will too if you’re willing to give it a shot.

Want to ditch the sandwiches this school year and opt for something new? These powerpacked superfood filled “lunchables” are as delicious as they are nutritious!

Superfoods 101: An Introduction»

Seaweed super rolls with
coconut miso sauce»

Sweet & creamy “green-super-goo” smoothie»

Super-powered granola


EcoParent is a national magazine for families that want to make healthier, greener lifestyle choices. Fun and inspirational in tone - and never judgmental - it is Canada's premiere publication for the conscientious parent. Food, fashion, books, travel, and so much more!

Dr. Heidi Lescanec, ND, is a naturopathic doctor and passionate whole-foods chef who brings her diverse culinary experience and knowledge of food as medicine to the kitchen with zest. In her practice at the Sage Clinic in Yaletown, Vancouver, BC, Dr. Heidi utilizes the traditional naturopathic modalities: clinical nutrition, diet and lifestyle counseling, botanical medicine, homeopathy as well as acupuncture and prescription drugs like bioidentical hormones. Alongside her private clinical practice she writes, lectures, and teaches the practical art of healthy living through experiential workshops and culinary nutrition classes.