DIY BITES

Fun, Healthy, Delicious Recipes

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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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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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

 

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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Author:
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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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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