Fresh‑Veg Rice‑Paper Rolls

Symptom focus

These rolls primarily target lupus‑related inflammation thanks to their mix of carotenoid‑rich vegetables and monounsaturated‑fat avocado. The sodium level is modest—fine for everyday snacking but not high enough to treat POTS dizziness unless you add extra salt or sip a salty broth alongside. Avocado can be a histamine trigger for some vestibular‑migraine patients; swap in thin zucchini strips if that applies to you.

Ingredients & sourcing — makes 4 rolls (1 snack portion)

Item	Amount	Where I bought it	Notes
Rice‑paper wrappers (8 inch)	4 sheets	Whole Foods (Annie Chun’s)	Also labelled “spring‑roll skin.”
Ripe avocado	½ medium, sliced	Durham Farmers’ Market	Choose just‑ripe for best texture.
English cucumber	4 spears (4 in)	Farmers’ market	Less watery, crisper bite.
Red bell pepper	4 strips (4 in)	Harris Teeter	Vitamin C and beta‑carotene.
Carrot	4 thin matchsticks	Harris Teeter	Slice very thin for neat rolls.
Black sesame seeds	1 tsp	Trader Joe’s	Light calcium hit and crunch.
Fine sea salt	pinch	Pantry	Increase if you need a sodium bump for POTS.

Simple peanut dip (pictured):

• 1 ½ Tbsp natural peanut butter (Trader Joe’s)

• 1 Tbsp warm water

• ½ tsp maple syrup

• ¼ tsp rice‑vinegar or lime juice

• Pinch sea salt

Whisk until creamy. Peanuts are generally low in histamine but can bother some migraine‑prone individuals—sub sunflower‑seed butter if needed.

Assembly (10 min total, ≤2 min standing)

1. Prep all produce into 4‑inch strips.

2. Soften a rice‑paper wrapper in warm water for ~10 seconds; place on a damp board.

3. Layer avocado, cucumber, bell pepper, and carrot; add a pinch of salt.

4. Roll: fold, tuck sides, and wrap tightly so the avocado shows through. Sprinkle sesame seeds on the outside if desired.

5. Repeat for the remaining wrappers and serve with the peanut sauce.

Nutrition snapshot (per roll with 2 tsp dip)

• Calories ≈ 105 Protein ≈ 3 g

• Sodium ≈ 140 mg

• Potassium ≈ 240 mg

• Fiber ≈ 2 g

• Histamine load: low if avocado is tolerated; swap zucchini for migraine‑safe version.