DIY BITES

Fun, Healthy, Delicious Recipes

VITAMIN B-12: SOURCES, NEEDS, FUNCTIONS & DEFICIENCY

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VITAMIN B-12 IN FOOD

Vitamin B-12, also knows as cobalamin, is unique among the vitamins on 2 accounts. First, food of animal origin, such as meat, poultry, fish, and dairy products, are the only reliable sources of vitamin B-12. Second, it is the only vitamin that contains a mineral (cobalt) as part of its structure.

…

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SWEET POTATO SALAD

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Baked Sweet Potato Salad

Heeyya! So we have this deliciousness happening here.

It’s a salad. With baked sweet potatoes. And spinach. It’s everything.

What you’ll be getting from it:

• Great flavors

• Healthy & satisfying dish

• 268 mg vitamin C

• 310 mg Calcium

• 8.5 mg Iron

• 7.5 mg vitamin E

• 215 mg Magnesium

• 49520 IU vitamin A

Full recipe & nutritional info ⤵️

SWEET POTATO SALAD
 
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Recipe type: Salad, Light
Cuisine: Vegetarian, Vegan
Serves: 1
Ingredients
  • 150 g sweet potato, baked
  • 150 g baby spinach, rinsed
  • 100 g peppers (bell pepper, kapia)
  • 100 g broccoli, steamed
  • 1 tbsp red onion, chopped
  • 1 tsp black cumin seeds
  • 1-2 tsp sesame seeds
  • 1 tbsp olive oil
  • ½ peperoncino flakes, optional
  • Sriracha, optional
Instructions
  1. Preheat oven at 350 degrees F/ 180 degreen C.
  2. Cut sweet potato into dice sized cubes. In a bowl, mix sweet potatoes with olive oil, peperoncino flakes, and season with salt and pepper.
  3. Bake for 10-15 minutes, toss, and bake for another 10-15 minutes, or until golden.
  4. Steam broccoli and set aside.
  5. Toast sesame seeds on dry pan for 2 minutes.
  6. Cut peppers and onion.
  7. Mix baby spinach, peppers, broccoli, sweet potatoes, red onion, black cumin seeds, sesame seeds. Season with salt and pepper to taste and serve with Sriracha or preferred dressing.
Nutrition Information
Calories: 398 Fat: 27 g Carbohydrates: 54 g Sugar: 23 g Sodium: 562 mg Fiber: 15 g Protein: 12 g Cholesterol: 0 mg

VITAMIN K: SOURCES, NEEDS, AND FUNCTIONS

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VITAMIN K SOURCES

About 10 % of the vitamin K absorbed each day comes from bacterial synthesis in the colon. The remainder comes from dietary sources. Although the vitamin K contents of individual foods varies, green leafy vegetables (e.g., kale, turnip greens, parsley, salad greens, cabbage, and spinach),…

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MUSHROOM BRUSCHETTA

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Mushroom Bruschetta

Sooo these bruchettas are totally delicious!

They’re cooked in hoisin sauce and lime juice so the flavors are ah-mazing.🙆

What you’ll be getting here is:

• A fast, fast, fast but satisfying snack, appetizer, breakfast, or whatever you want it to be

• Delicious flavors

• 15 grams of Protein

• 83 mg Calcium

• 8 grams of Fiber

Full recipe & nutritional info ⤵️

MUSHROOM BRUSCHETTA
 
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Recipe type: Appetizer, Snack, Breakfast
Cuisine: Vegetarian, Vegan
Serves: 3 slices
Ingredients
  • 150 gr mushrooms (button, oyster), sliced
  • 1 tbsp hoisin sauce
  • 2-3 tbsp lime juice
  • 2 garlic cloves
  • 1 tsp olive oil
  • ⅔ slices of preferred bread, toasted
  • Salt
  • Pepper
  • Optionally, 3-4 cherry tomatoes and fresh parsley, cilantro or spring onion.
Instructions
  1. Heat up a non-stick pan on medium heat.
  2. Slice mushrooms and add them to the pan. Cook for 2 minutes on medium heat and add hoisin sauce and lime juice. Cook for another 2-3 minutes, or until the sauce has reduced.
  3. Season with salt and pepper.
  4. Add olive oil to grill and grill bread slices for 1-2 minutes on each side, or until golden.
  5. Cut the clove of garlic length wise and stick a fork into half of the clove, leaving the cut side open, then rub the garlic on the bread on 1 side.
  6. Add mushrooms on top of each slice and serve.
  7. Optionally, you can add sliced cherry tomatoes on bruschetta, fresh parsley or cilantro.
Nutrition Information
Calories: 243 Fat: 7 g Carbohydrates: 43 g Sodium: 515 mg Fiber: 8 g Protein: 15 g Cholesterol: 0.5 g

 

 

CHOLINE: SOURCES, NEEDS, FUNCTIONS & DEFICIENCY

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For many years, choline often was included in supplements as a “supposed” B-vitamin, but most nutrition experts claimed that choline was not a vitamin at all because liver synthesis could meet the requirements for choline. However, recent research demonstrates that humans consuming choline-deficient diets develop liver and kidney problems. …

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STUFFED MUSHROOMS WITH CREAM CHEESE AND PEPPERS

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Stuffed mushrooms with cream cheese and mushrooms

Check out these pretty stuffed mushrooms 🙆🏼

What you’ll get with this recipe:

• An easy to make and satisfying appetizer, side dish, or snack.

• Great amount of flavors.

• A great source of vitamin C, vitamin A, Calcium, Magnesium & Niacin.

Full recipe & nutritional info ⤵️

STUFFED MUSHROOMS WITH CREAM CHEESE AND PEPPERS
 
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Recipe type: Appetizer, Side dish
Cuisine: Vegetarian
Serves: 6
Ingredients
  • 6 large mushrooms
  • 100 g low-fat cream cheese
  • 50 g red bell pepper, diced (2 tbsp)
  • 1 tbsp fresh dill, chopped
  • ½ tbsp fresh parsley, chopped
  • 2 cloves of garlic, pressed
  • 1 spring onion or 1 tbsp shallots, chopped
  • ½ tbsp olive oil
  • Salt
  • Pepper
Instructions
  1. Preheat oven to 175 degrees C/ 350 degrees F.
  2. Wash mushrooms and carefully separate stems.
  3. Finely chop stems and onion and saute them with ½ tbsp olive oil on medium heat for 4 minutes, stirring. Add pressed garlic and cook for 1 more minute.
  4. Finely cube red pepper.
  5. In a bowl, add cream cheese and mix with mushroom stems and onions, red pepper, chopped dill and parsley, and mix. Season with salt and pepper to taste.
  6. Fill mushrooms with cream cheese mix and bake for 20-25 minutes.

 

VITAMIN E: SOURCES, FUNCTIONS AND INTAKES

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VITAMIN E IN FOODS

Good food sources of Vitamin E include plant oils (e.g., cottonseed, canola, safflower, and sunflower oils), wheat germ, asparagus, almonds, peanuts, and sunflower seeds. Animal fats and dairy products contain little vitamin E….

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GRILLED EGGPLANT SALAD WITH WALNUTS & POMEGRANATE

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Grilled Eggplant Salad with Walnuts and Pomegranate

 

Heyaaa! So what better way to use pomegranate than to mix it with walnuts and turn it into a salad, right?

It’s an easy, fast, colorful salad recipe with tons of flavors and packed with nutrients. You’ll be gettin’ 24 grams of fiber, 32 mg of vitamin C, 117 mg of Calcium, 136 mg Magnesium, 2.8 mg of vitamin E, and 1114 IU of vitamin A.

Full recipe & nutritional info ⤵️

GRILLED EGGPLANT SALAD WITH WALNUTS & POMEGRANATE
 
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Recipe type: Salad, Easy
Cuisine: Vegan, Vegetarian, Light
Serves: 1
Ingredients
  • 200 gr iceberg lettuce or other leafy greens (baby spinach, red leaf, romaine)
  • 1 small eggplant, sliced
  • 25-30 gr walnuts (5-7 walnuts), optionally toasted
  • ⅓ pomegranate
  • 1 tsp dried basil
  • 1 tsp sweet paprika
  • 1 tsp garlic powder, optional
  • ½ tsp chili flakes, optional
  • 1 tbsp olive oil
Instructions
  1. Slice eggplant, 2 cm/slice.
  2. Mix eggplant slices with olive oil and basil, paprika, garlic powder, and chili flakes, optional.
  3. Grill eggplant slices on medium heat for 2-3 minutes on each side or until they're golden.
  4. Wash lettuce and chop it roughly. Place it into a bowl. Add walnuts (optionally toasted on dry pan for 4 mins), pomegranate seeds, and eggplant sliced.
  5. Optionally, add dressing of your liking.
Nutrition Information
Calories: 430 Fat: 19 g Saturated fat: 1.9 g Unsaturated fat: 17 g Carbohydrates: 64 g Sodium: 34 g Fiber: 24 g Protein: 14 g Cholesterol: 0 g

 

 

SPINACH, AVOCADO AND RED BEANS SALAD

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Spinach, Avocado and Red Beans Salad

Check out these pretty colors having a party in my bowl🌻 🙆🏼

We’ve got baby spinach, red beans, avocado, carrots, cherry tomatoes and spring onions topped with seeds, lime juice and balsamic vinegar. It’s a fast, healthy, delicious salad recipe, ready in 10 minutes.

We’ve also got 253 grams of Calcium going on, 17 grams of fiber, 67 mgrams of vitamin C, 6 mgrams of iron, 6 mgrams of vitamin C, and 186 mgrams of Magnesium.

Full recipe and nutritional info ⤵️

SPINACH, AVOCADO AND RED BEANS SALAD
 
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Recipe type: Salad
Cuisine: Vegan, Vegetarian
Serves: 1
Ingredients
  • ½ ripe avocado, sliced
  • 1 small carrot, grated
  • 100 g/ ½ cup baby spinach
  • 10 cherry tomatoes, halved
  • 100 g/ 1½ cups red beans
  • 1 spring onion, chopped
  • 1 tsp sesame seeds
  • 1 tsp sunflower seeds
  • 1 tsp poppy seeds
  • 1 tbsp lime juice
  • 1 tbsp balsamic vinegar
  • salt
  • pepper
Instructions
  1. Rinse spinach and place in a large bowl.
  2. Cut tomatoes in half, grate carrot, slice avocado, rinse beans, chop spring onion, and add them all on top of spinach.
  3. Top off with seeds, lime juice and balsamic vinegar.
  4. Season with salt and pepper.
Nutrition Information
Calories: 353 Fat: 18 g Carbohydrates: 41 g Sugar: 9 g Sodium: 370 mg Fiber: 17 g Protein: 14 g Cholesterol: 0 g

 

 

HOMEMADE PEANUT BUTTER AND CHOCOLATE GRANOLA

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HOMEMADE PEANUT BUTTER AND CHOCOLATE GRANOLA

Hey guys! So you like granola, right? Of course you do, who doesn’t? How about taking it to the next level with this beauty?

The main ingredients for this chunky granola are cashews, almonds, rolled oats, PB, and cranberries. Cranberries are optional and you can choose other dried fruits such as pineapple, apricots, or raisins.

This granola is chunky, crunchy, peanut butter-y, healthy, easy to make and delicious!

Among other nutrients, you’ll get 24.7 g of fiber, 53 g of protein, 333 g of calcium, 11 mg of vitamin E, 598 mg magnesium, 12 g of zinc, and 14 g of iron.

Full recipe & nutritional info ⤵️

HOMEMADE PEANUT BUTTER AND CHOCOLATE GRANOLA
 
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Recipe type: Breakfast, snack
Serves: 8
Ingredients
  • 60 g almonds, toasted and cut in different sizes
  • 60 g cashew, toasted
  • 11 tbsp rolled oats
  • 2 tbsp smooth peanut butter
  • 1 tbsp coconut oil
  • 2 tbsp dried cranberries, cut in small pieces
  • 4 tbsp brown sugar
  • 1 tbsp chocolate chips, more if desired
Instructions
  1. Toast almonds and cashew on dry pan for 3-5 minutes, until they are golden.
  2. Cut almonds in different sizes, depending on preferences.
  3. Melt coconut oil and sugar on low heat and add 2 tbsp of peanut butter. Mix until smooth and consistency a bit runny.
  4. In a medium bowl, mix rolled oats, cashew, almonds, dried cranberries, and chocolate chips.
  5. Pour peanut butter mixture in bowl and stir gently until all ingredients are coated.
  6. Transfer into food container and press over it using a spoon.
  7. Refrigerate for 1 hour, then break apart and store it in jar or food container.
  8. Optionally, add more chocolate chips after chilling.
Nutrition Information
Calories: 212 Fat: 12 g Saturated fat: 1.5 g Unsaturated fat: 10 g Carbohydrates: 20 g Sugar: 7 g Sodium: 5 g Fiber: 3 g Protein: 7 g Cholesterol: 0.8 g