DIY BITES

Fun, Healthy, Delicious Recipes

SPINACH AND RADISH SALAD WITH ROASTED CHICKPEAS AND TAHINI DRESSING

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Heyaaa. Check out this sexy salad over here. It’s got everything you ever wished for in a salad. It’s fresh, healthy, zesty, spicy, crunchy, colorful, minty, delicious, aaand pretty. Cuz’ we like our food pretty, don’t we? 😎

The spiciness it’s not a must of you’re not into all that. Just skip the “make it rain with chili flakes all over the place” step. Also, if fresh mint is not available, you can replace it with fresh basil. If none are available, replace with dried mint, but cut down the quantity by half.

I usually pan roast the chick peas when I use them for salads. It just cuts down the cooking time. However, you can oven roast them by drying out the chick peas, tossing them with olive oil and salt, and baking them 200 degrees C/400 degrees F for 30-40 minutes, or until golden. Toss them around every 10 minutes. Don’t use spices before placing them into the oven, as they have a big chance of burning. Instead, mix them with spices after they’re roasted. They make an awesome snack on their own.

So you’ll get a healthy, heavenly, delicious salad in about 25 minutes. Also, per portion, you’ll get 70 mg of vitamin C, 203 mg of Calcium, 21207 IU of vitamin A, 285 µg of folate, 223 mg of phosphorus, 133 mg of magnesium, and 2.2 mg of manganese. Healthy AF ✅. Full recipe and nutritional info below ⤵️

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SPINACH AND RADISH SALAD WITH ROASTED CHICKPEAS AND TAHINI DRESSING
 
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Recipe type: Salad, Main
Serves: 2
Ingredients
  • 200 gr/ 1 cup fresh baby spinach
  • 240 gr/ 1¼ cups canned chickpeas (garbanzo beans), rinsed and drained
  • 10 medium red radishes, sliced thinly
  • 10 cherry tomatoes, cut quarters
  • ½ tsp orange zest
  • 2 tsp tahini paste
  • fresh orange juice from one small-medium orange
  • 1½ tsp apple cider
  • 1 tsp fresh mint leaves, or more if preferred, chopped
  • ½ tsp dried chili flakes, or more if preferred
  • salt
  • pepper
Instructions
  1. Heat up a skillet on medium heat, add 1 tbsp of olive oil, then add the chickpeas. Roast them 10-15 minutes or until golden, tossing them frequently. Just before turning off the heat, season with salt, pepper, and orange zest.
  2. To make the dressing, mix 2 tsp tahini with the juice of one small-medium orange, one tsp at a time, 1½ tsp apple cider, and a pinch of salt. The consistency should be creamy, a little liquidy.
  3. In a medium plate or bowl, add spinach, sliced radishes, quartered cherry tomatoes, and roasted chickpeas. Season with salt to taste.
  4. Dress salad with tahini dressing and sprinkle with fresh mint and dried chili flakes.
  5. Serve as main or as a side dish.
Nutrition Information
Calories: 320 Fat: 13.3 g Saturated fat: 1.7 g Unsaturated fat: 7.8 g Carbohydrates: 10.2 g Sugar: 11 g Sodium: 410 mg Fiber: 12.6 g Protein: 14 g Cholesterol: 0 g

 

VITAMIN A: SOURCES, FUNCTIONS, AND NEEDS

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about carbohydrates diybites nutrition

Vitamin A

Vitamin A  refers to the preformed retinoids and provitamin A carotenoids that can be converted to vitamin A activity. Retinoids is a collective term for the biologically active forms of vitamin A, and they exist in 3 forms: retinol, retinal, and retinoic acid.

Vitamin A is categorized as a fat-soluble vitamin. Fat-soluble vitamins are absorbed along with dietary fat. Thus, adequate absorption of fat-soluble vitamins depends on the efficient use of bile and pancreatic lipase in the small intestine to digest dietary fat. Under optimal conditions, about 40 ro 90% if the fat-soluble vitamins are absorbed when they’re consumed in recommended amounts….

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HONEY WALNUT CREAM CHEESE

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This cream cheese takes like 5 minutes to prepare, it only needs 4 ingredients, and it’s freaking awesome 🙆🏼. Great for a quick breakfast, as a snack, dessert?! Yea, totes. You can spread it on your favorite breads, bagels, cakes, or cupcakes. I usually use organic acacia honey. However, any other good quality honey will do the job 👌🏼. Those 2 minutes spent on toasting the walnuts will be well worth it, so totally toast them. Do it. For real.

Recipe and nutritional information below ⤵️

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HONEY WALNUT CREAM CHEESE
 
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Recipe type: Breakfast, Snack
Serves: 6-8
Ingredients
  • 200 gr/ ⅞ cup plain cream cheese, any fat %
  • 3 tbsp organic acacia honey, or other good quality honey
  • ½ tsp pure vanilla extract
  • 40 gr/ ⅓ cup walnuts, toasted and chopped
Instructions
  1. Toast walnuts in dry pan for 2 minutes, tossing them frequently. Chop walnuts.
  2. Mix cream cheese with honey, vanilla extract, and chopped walnuts.
  3. Ready to serve on bagels, breads or cakes.
Nutrition Information
Calories: 107 Fat: 4.8 g Saturated fat: 1 g Unsaturated fat: 3.8 g Carbohydrates: 9.25 g Sugar: 8.1 g Fiber: 0.36 g Protein: 2.75 g Cholesterol: 6.3 g

 

BROWN RICE WITH BELL PEPPERS AND SWEET CORN

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You guuuys, this is so fast to make and sooo good 🙆. Serve warm or chill for 1 hour to get flavors blended. If green or yellow bell peppers are not available, you can use only red bell peppers and it’s still gonna be 👌. Per dish, you’ll get 11599 IU of Vitamin A, 461 mg of Vitamin C, 84 mg of Calcium, 245 µg of Folate, 10.2 mg of Niacin and 243 mg of Magnesium🌱🎉.

Full recipe and nutritional info below ⤵️

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BROWN RICE WITH BELL PEPPERS AND SWEET CORN
 
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Recipe type: Side-dish
Serves: 4
Ingredients
  • 200 gr/1 cup uncooked brown rice
  • 300 gr/2 cups mixed red, yellow and green bell peppers, or three small-medium, diced
  • 170 gr/ 1 cup sweet corn
  • 2 tbsp olive oil
  • 3 tbsp red onion, diced
  • 2 tbsp fresh parsley, chopped
  • Salt
  • Pepper
  • Spring onion, optional
Instructions
  1. Cook brown rice following directions on package.
  2. Drop 2 tbsp of olive oil into skillet and add diced peppers and sweet corn. Cook for 3 minutes on medium heat and season with salt and pepper.
  3. In a bowl, mix brown rice with bell peppers, sweet corn, diced red onion, chopped parsley and season again with salt and pepper.
  4. Serve warm or chilled for at least one hour.
Nutrition Information
Calories: 203 Fat: 5.1 g Saturated fat: 0.75 g Unsaturated fat: 3.95 g Carbohydrates: 35 g Sugar: 4 g Fiber: 3.77 g Protein: 4.3 g Cholesterol: 0

 

PEANUT BUTTER CARROT COOKIES WITH WHITE CHOCOLATE CHIPS

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PEANUT BUTTER CARROT COOKIES WITH WHITE CHOCOLATE CHIPS
 
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Recipe type: Dessert, Snack
Serves: 35
Ingredients
  • 110 g/½ cup butter, at room temperature
  • 110 g/½ cup brown sugar, packed
  • 135 g/ ½ cup peanut butter, smooth or crunchy
  • 120 g/1 ½ cup rolled oats
  • 1 egg
  • 60 g/ ¼ cup milk
  • 50 g/1 cup grated carrots
  • 130 g/1 cup AP flour
  • ½ tsp baking powder
  • ¼ tsp salt
  • 120 g/1 cup good quality white chocolate, roughly chopped or white chocolate chips
Instructions
  1. Preheat oven at 180 degrees C/ 375 degrees F.
  2. Cream together butter, peanut butter and sugar.
  3. Add egg and milk, and stir.
  4. Sift flour, salt and baking soda and stir.
  5. Stir in carrots, rolled oats, and chopped chocolate or chocolate chips.
  6. Drop 1 teaspoon of cookie dough onto baking paper for 35 normal size cookies large cookies or 1 ½ tablespoons of cookie dough for 9 large cookies.
  7. Bake for 15 minutes for normal size cookies or 25-30 minutes for large size cookies.
  8. Cool down cookies before serving.
Nutrition Information
Calories: 74 Fat: 3.9 g Saturated fat: 1.7 g Carbohydrates: 8.3 g Sugar: 3.8 g Sodium: 0.71 g Fiber: 0.60 g Protein: 1.8 g Cholesterol: 6.8 g