how to restore exch mailbox/publicfolder

My exch is 5.5 with sp3. I do weekly backup for the pub and priv database as well as all the necessary files/transaction log, etc.
I have to restore one of the folder in Public folder which was deleted. Is there a way to restore 1 single folder to the exch back? And also to restore 1 single mailbox.
I do not have any particular backup like veritas. I just stop all the service and copy the database/directory/log manually to other server.
Since I backup it manually, is there a tools/utilties for Exch that I can restore the single mailbox or public folder?

appreciate the feedbacks.