DIY BITES

Fun, Healthy, Delicious Recipes

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

 

 

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

 

VITAMIN D: SOURCES, FUNCTIONS, AND NEEDS

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Vitamin D

What is Vitamin D?

Most scientists classify vitamin D as a vitamin. However, in the presence of sunlight, skin cells can synthesize a sufficient supply of vitamin D from a derivate of cholesterol. Because a dietary source is not required if synthesis is adequate to meet the needs, the vitamin is more correctly classified as a “conditional” vitamin, or prohormone (a precursor or an active hormone). In the absence of UV light exposure, an adequate dietary intake of vitamin D is essential to prevent the deficiency diseases rickets and osteomalacia and to provide for cellular needs….

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