Shrimp Fresh Rolls

Next time you’re skimming the menu deciding on a starter, or if you are walking through Chinatown famished for a snack, this is a tasty guilt free option. Strands of vermicelli are bundled in with herbs, lettuce and shrimp. Before you take a bite you must introduce your roll to the sauce.

Peanuts, chilli and shredded carrots top this sauce

Squeeze in some lime and then dip it into the sweet hoisin sauce topped with peanuts, carrots, and chilli. The result in your mouth is an amalgamation of sweet, salty, crunchy and basil freshness that will make you happy. Because the flavour of the roll itself is quite simple involving rice noodle, shrimp, lettuce and basil wrapped in rice paper, it acts like a compacted salad ready for a dipable dressing.

There are variations on the combination of ingredients that can be wrapped inside, such as Vietnamese cold cuts and sausages. Fish sauce is also an option for dipping.

Grilled pork vermicelli

So what are vermicelli dishes? In a nutshell, it is a combination meat/salad dish over thin rice vermicelli noodles, where the vermicelli (usually cold or room temperature) is topped with charcoal-grilled, thinly-sliced marinated meats or seafood such as chicken, pork, beef, meatballs, shrimp, or calamari, and then finished with fresh salad greens, bean sprouts, fresh herbs including mint and coriander, chopped peanuts (beware allergies!!) and a pickled assortment of carrots, cucumber and daikon radishes.

Mix this all up together with some choice additions of lime, srirachi hot sauce and the robust Nuoc cham sauce made with fish sauce, lemon juice, vinegar, garlic, sugar and chili sauce, and the end result is a medley of absolute goodness! Also, a vermicelli bowl is almost always served with a crispy spring roll making it the perfect combo meal for one.

Spring roll vermicelli

Vermicelli can be found on the menu of every Vietnamese restaurant so be sure to give it a shot next time: I recommend the grilled pork or chicken, which really soak up the bold flavours of the marinating liquid to give you a true taste of Vietnamese ingredients.

Photo Credit: Thanh Tran

Pho

For me, a bowl of Pho (sounds like ‘fuh’) noodle soup is the ultimate comfort food. The Pho with which you are likely associated with (and the one I grew up eating) likely includes lightly chewy, thin rice noodles covered in a rich but clear meat broth and topped with assorted meats of your choice (thinly sliced rare or cooked beef, brisket, tendon, tripe, meatballs, chicken), scallions, onions and is accompanied by fresh bean sprouts, cilantro, Thai sweet basil, chili peppers, mint, and lime.

However, this variation is actually the result of the interesting evolution of Pho over the past century during its migration from Vietnam to North America.

The most important part of Pho is the broth: a good broth should take several hours to prepare by simmering beef (sometimes pork or chicken) bones, oxtails, and spices such as cinnamon, star anise and cloves. Also, the defining ingredient of Pho is the use of charred onions and ginger, which gives the broth its distinct color and fragrance. An interesting note as to this technique is that the French often char bones and vegetables before preparing soups and sauces, and that the word Pho is similar to the French word feu for ‘fire’ and the dish pot au feu, therefore perhaps indicating a French influence on the birth of Pho.

Pho garnish plate

Traditional Pho, which is thought to be from Northern Vietnam, consists only of noodles, beef and broth. It wasn’t until after Vietnam was split in two and citizens migrated to Southern Vietnam that the garnish plate was introduced. Locals also started adding hoisin, fish, soybean and srirachi sauces directly to their broths to add flavour and spice. Following the Vietnam war, Pho followed soldiers back to America where the first noodle shops opened up in California. Portions doubled and various choices of meats were offered to meet the demands of Westerners yielding the beloved Pho we order today.

Photo Credit: C. P., Tony Ngo

Vietnamese flavours

Luckily for us, Vietnamese food is generally considered to be healthy since Vietnam’s geographical location yields lots of fresh tropical fruits and vegetables which have been incorporated into the diet. Also contributing is the fact that food is typically prepared and served either raw (rice paper salad/summer rolls Goi cuốn, papaya salads Goi du du, baguette sandwiches Bahn mi), grilled (marinated meats over rice/vermicelli Com tam/Bun) or in soup form (Pho), which require far less use of oils and fats. The exception is the deep fried spring roll Cha gio, which is a relatively modern interpretation of the more traditional summer rolls.

However, if one is new to Vietnamese cuisine and not familiar with some of the ingredients, it is more difficult to grasp the nutritional value of these meals in comparison, especially with nutrition and food regulations being different for imported foods. Therefore, upon looking over the menus for popular Vietnamese restaurant chains such as Ginger and Pho88, here are, in my opinion, the healthiest selections:

salad/summer roll

- salad/summer rolls Goi cuon – fresh shrimp, crab, chicken, herbs and vermicelli wrapped in rice paper rolls; be sure to try the low-fat fish extract sauce Nuoc cham in place of the fattening peanut sauce
- Pho noodle soup – a big bowl of thin rice noodles covered in a rich, clear meat broth and topped with various meats, scallion, bean sprouts, onion, coriander and sweet basil. I have had people argue that noodles are high in carbohydrates and therefore are not healthy, however a healthy diet should be approximately 50% carbohydrates (grains, noodles, sugars, sauces), 20% protein (meats, tofu, nuts) and 30% fat.
- vermicelli bowls, Bun – bowl of rice vermicelli topped with grilled marinated meat, fresh greens, beansprouts, mint, coriander, chopped peanuts, and pickled carrot, cucumber and daikon radish
- papaya/mango salad Goi du du – thinly sliced fresh papaya or mango with pickled carrot, cucumber, daikon radish, mint, onion and occasionally meat
- fresh fruit juices/smoothies – made with exotic fruits including mango, avocado, pineapple, dragonfruit, durian, and jackfruit; opt for juices as smoothies often have condensed milk or other fattening dairy added

papaya salad

Keep in mind, these are just recommendations, and that my motto for healthy eating is ‘everything in moderation’ : if you go for the deep fried spring rolls, then choose a healthier entrée.

Photo Credit: Tony Ngo,Thanh Tran, C. P.