DIY BITES

Fun, Healthy, Delicious Recipes

RED PEPPER AND CREMINI PENNE

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Hope everyone’s doin’ great! Made this fast veggie pasta recipe, and it’s de-light-ful. It really works with any veggies you got laying around in the fridge. Took a break from the #everythingpumpkin season, which really got to me this year 😅…

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BROWN SUGAR APPLE TARTS

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Autumn deliciousness incoming! 🙂

 

BROWN SUGAR APPLE TARTS
 
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Author:
Recipe type: Dessert
Serves: 8
Ingredients
  • Crust
  • 300 gr flour, 2-3 tbsp more for rolling dough
  • 150 gr chilled butter, small cubes
  • pinch of salt
  • 2 small eggs
  • 2-3 tbsp ice water
  • Filling
  • 5-6 apples, peeled or unpeeled, thinly sliced
  • 5 tbsp dark brown soft sugar
  • 2 tsp cinnamon
  • 5 tbsp toasted walnuts, chopped
  • 3 tbsp pumpkin seeds
  • 3 tbsp candied orange peel
Instructions
  1. Preheat oven at 190 degrees C/ 375 degrees F.
  2. Combine flour, salt and butter until the mix resembles small crumbs.
  3. Add egg and ice water and form dough.
  4. If the dough is too wet, add more flour gradually, until the dough doesn't stick.
  5. Chill dough in the fridge for 30 mins
  6. Roll dough and place in small tart pans.
  7. Mix brown sugar with cinnamon.
  8. Sprinkle a layer of brown sugar with cinnamon over each tart crust, add a few walnuts and pumpkin seeds.
  9. Layer apple slices (7-10 slices) on top of the walnuts and pumpkin seeds.
  10. On top of the layered apple slices, add the rest of the walnuts, pumpkin seeds, and the candied orange peel.
  11. Sprinkle heavy with remaining brown sugar and cinnamon mix.
  12. Give each tart a real quick oil spray.
  13. Bake at 190 degrees C/ 375 degrees F for 15-18 minutes.

 

FOLATE: SOURCES, FUNCTIONS AND INTAKES

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The name of the B-vitamin folate comes from the Latin word folium, meaning “leaf”. It was given this name because leafy green vegetables are excellent sources. Folate is the generic name, referring to the various forms of the vitamin found naturally in foods. The term folic acid refers to the synthetic form of the vitamin found in supplements and fortified foods.

FOLATE IN FOODS

The biological availability of folate in food from a mixed diet is generally thought to be about 50% if folic acid, but it may be loser to 80%.
Foods that have the largest amount and most bioavailable folate are…

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NIACIN: SOURCES, FUNCTIONS AND INTAKES

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Niacin, or vitamin B3, exists in 2 forms- nicotinic acid (niacin) and nicotin0amide (niacinamide). Both forms are used to synthesize the niacin coenzymes: nicotinamide adenine dinucleotide (NAD) and nicotinamide adenine dinucleotide phosphate (NADP﹢).

NIACIN IN FOODS

Niacin can be obtained from foods as the vitamin …

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RIBOFLAVIN (VITAMIN B2): SOURCES, FUNCTIONS AND INTAKES

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Riboflavin, also known as vitamin B2, was once called “yellow enzyme” it has a distinctive yellow-green fluorescence. In fact, its name comes from its color (flavin means yellow in Latin). Riboflavin contains 3 linked 6-membered rings, with a sugar alcohol attached to the middle ring.

RIBOFLAVIN IN FOODS

Almost one quarter of the riboflavin in out diets comes from milk products. The rest typically is supplied by enriched white bread, rolls, and crackers, as well as eggs and meat, depending on regulations.

Foods rich in riboflavin are liver, mushrooms, spinach …

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VITAMIN C: SOURCES, FUNCTIONS AND INTAKES

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VITAMIN C IN FOODS

Most animals are able to synthesize vitamin C and so, do not require a dietary source. However, humans, other primates, guinea pigs, fruit bats, and a few birds and fish are unable to synthesize this water-soluble vitamin. They rely on their diets for a vitamin C source.
Vitamin C, also known as ascorbic acid, is involved in many processes in the human body, primarily as an electron donor. The term vitamin C actually refers not only to ascorbic acid but also to its oxidized form, dehydroascorbic acid. By adding or losing 2 hydrogens vitamin C undergoes reversible reduction and oxidetion. Both forms of vitamin C are found in the foods we eat.
Most fruits and vegetables contain some vitamin C, but the richtest sources are citrus fruits, peppers, and green vegetables. Animal products and grains are generally not good sources. An intake of 5 serving per day of fruits and vegetables can provide ample vitamin C, depending on the foods chosen….

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SPINACH PASTA WITH SUN-DRIED TOMATOES AND WALNUTS

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Spinach Pasta with Sun-Dried Tomatoes and Walnuts

Hey guys, so here’s a fast, easy, super delicious pasta recipe 🙆🏼.

What you’ll be getting from this recipe:

• ah-mazing flavors

• 93 mg of vitamin C

• 478 mg of Calcium

• 17 g of Iron

• 29237 IU of vitamin A

• 43 g of Protein

Full recipe & nutritional info ⤵️

SPINACH PASTA WITH SUN-DRIED TOMATOES AND WALNUTS
 
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Recipe type: Pasta, Fast, Easy
Cuisine: Vegetarian, Vegan
Serves: 2
Ingredients
  • 200 g whole wheat pasta (uncooked)
  • 300 g fresh baby spinach
  • 5-6 sun-dried tomatoes, cut in smaller bits
  • 100 ml cooking cream or vegan cooking cream
  • 30 g walnuts, chopped and toasted
  • 2 garlic cloves, pressed
  • 1 tbsp olive oil
  • Salt
  • Pepper
Instructions
  1. Cook pasta following directions on package.
  2. Toast walnuts on a dry pan for 3-5 minutes, tossing. Set aside.
  3. Add olive oil to pan and cook pressed garlic for 1 minute on low-medium heat, stirring.
  4. Add spinach and cook for another minute.
  5. Add sun-dried tomatoes and cooking cream and cook for 3-5 minutes on low-medium heat, stirring, until the cream is bubbly.
  6. Add pasta to spinach sauce and mix.
  7. Add toasted walnuts.
  8. Season with salt and pepper to taste.
Nutrition Information
Calories: 580 Fat: 24 g Carbohydrates: 73 g Fiber: 6 g Protein: 28 g Cholesterol: 43 g

 

THIAMIN (VITAMIN B1): SOURCES, FUNCTIONS AND INTAKES

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For centuries, the devastating effects of the disease beriberi were known in Asian countries where white rice was the main (or staple) food. White rice is milled and therefore no longer contains the nutrient-rich germ. In the late 1800s, beriberi became even more common and one of the leading causes of death. This occurred because rice milling technology introduced at that time completely removed the bran and the germ, resulting in highly polished rice but also stripping the rice grains of their thiamin content. However,…

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AUBERGINE AND SULTANAS PASTA SALAD

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Aubergine_and_sultanas_pasta_salad_vegan_recipe_diybites_2

Meet this flavorful, healthy, delicious recipe, ready in 20 minutes! Come on guys, can it get any better?

Makes a perfect main, but works great a side too. Not only you get a satisfying and packed with flavor dish, but you also get 11 grams of fiber, 10.5 grams of protein, 1758 IU of vitamin A, 67 mg of vitamin C, 60 mg of Calcium, and 216 mg of magnesium, per portion. Not bad at all for a 20 minute meal. You’ll be dealing with some whole wheat pasta, preferably small sized, some tasty, slightly cooked veggies, and a few condiments. One pan and no fuss at all. ✅

It’s a perfect recipe if you want something substantial, yet easy and fast to prepare. 💯 Full recipe and  nutritional info ⤵️

Aubergine_and_sultanas_pasta_salad_vegan_recipe_diybites

Aubergine and Sultanas Pasta Salad
 
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Meet this flavorful, healthy, delicious recipe, ready in 20 minutes!
Author:
Recipe type: Salad, Main
Serves: 3
Ingredients
  • 1 small aubergine, diced
  • 150 gr/ 1 ½ cups whole wheat small shaped pasta, such as pipe rigate, elbow or rotelle
  • 1 medium red onion, sliced
  • 70 g/ ½ cup sultanas
  • 3 sweet kapia peppers, or other similar such as bell pepper or piquillo, aprox 200 g/ 1 ¼ cups, sliced
  • ½ handful fresh parsley, or more if preferred
  • ½ tsp dried chili flakes
  • 2 cloves garlic, minced
  • 2 tbsp olive oil
  • Salt
  • Pepper
Instructions
  1. Cook pasta following directions on package.
  2. Slice red onion and peppers. Dice aubergine.
  3. Place pan on medium heat fire, add 1 tbsp of olive oil and wait a few seconds before adding the red onion and the peppers. Cook for 3 minutes, stirring occasionally. Season with salt and pepper and move to bowl.
  4. In the same pan, add 1 tbsp olive oil and aubergine. Cook for 2 minutes and add garlic and sultanas. Cook for another 5 minutes, stirring occasionally, and season with dried chili flakes, salt and pepper.
  5. In a bowl, mix pasta, red onion, peppers, aubergine, sultanas, and add fresh parsley to taste.
  6. Serve or refrigerate.
  7. Optionally, serve with fresh red or spring onion, finely chopped and sprinkled.
Nutrition Information
Calories: 393 Fat: 10 g Saturated fat: 1.5 g Unsaturated fat: 8.3 g Carbohydrates: 72 g Sodium: 12.8 g Fiber: 11 g Protein: 10.5 g Cholesterol: 0 mg

 

 

VEGGIE RICE SALAD

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Veggie Rice Salad with Beans, Corn, and Cherry Tomatoes

Look at all these pretty colooorsss. I mean, cooome ooon.

So you’ll be getting here:

• An amazingly delicious, fast and easy salad recipe

• Tons of flavors

• Great nutrients

• 19 g Fiber

• 21 g Protein

• 118 mg vitamin C

• 122 mg Calcium

• 4697 IU vitamin A

• 206 mg Magnesium

• 3,4 mg Zinc

Full recipe & nutritional info ⤵️

VEGGIE RICE SALAD
 
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Author:
Recipe type: Salad, Easy
Cuisine: Light, Vegan, Vegetarian
Ingredients
  • 80 gr cooked brown rice
  • 100 gr red beans or other kinds of beans (kidney beans, roman beans, white beans)
  • 50 gr sweet corn
  • 5 cherry tomatoes, halved (or 1 medium/big tomato)
  • ½ bell pepper
  • 100 gr baby spinach
  • 1 spring onion
  • ½ tsp black cumin seeds
  • 1 tsp pumpkin seeds
  • 2 tbsp radish sprouts
  • 2 tbsp fresh parsley, optionally
  • lemon juice, to taste, optionally
  • salt
  • pepper
Instructions
  1. Cook brown rice following directions on package.
  2. Mix brown rice with radish sprouts, baby spinach, beans, sweet corn, peppers, tomatoes, spring onion, black cumin seeds, pumpkin seeds, and parsley.
  3. Season with salt and pepper.
  4. Optionally, add soy sauce, hoisin sauce, or BBQ sauce to taste.
Nutrition Information
Calories: 415 Fat: 5 g Saturated fat: 0.5 g Unsaturated fat: 4.5 g Carbohydrates: 77 g Sodium: 150 mg Fiber: 19 g Protein: 21 g Cholesterol: 0 g