These Brazilian cheese rolls are traditional snacks made with a soft, chewy interior and a golden, crusty exterior. They are a staple enjoyed during afternoon tea or as a quick morning bite across Latin America. This version incorporates seeds and root vegetables to add texture and earthy flavor to the classic dough.
Vegetarian Gluten-Free Nut-Free Egg-Free Soy-Free
Nutrient score: Good
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a recipe gives for its calories, from 25 to 100. Every recipe gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the recipe gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the recipe’s values per 100 g):
- Share of the day: the recipe’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein (50 g), fibre (28 g), vitamin A (900 mcg), vitamin C (90 mg), vitamin E (15 mg), calcium (1,300 mg), iron (18 mg), potassium (4,700 mg), magnesium (420 mg), folate (400 mcg) and zinc (11 mg). For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat (20 g), added sugar (50 g) and sodium (2,300 mg). For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible recipe gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A recipe’s values are worked out from its ingredients, whose values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a recipe bad: treats and festive dishes have their place. Use the score to compare similar recipes. In the GapPlate app you also see how much of the gaps in your day a serving fills.
Units:
Ingredients
- 2 cups Cassava flour (237 g)
- 1 cup Mashed sweet potato (248 g)
- 2 tbsp Chia seeds (19 g)
- 0.33 cup Olive oil (72 g)
- 0.25 cup Water (59 g)
- 1 cup Hard goat cheese (106 g)
- Salt, to taste
- Ingredients in total: 742 g
- Weight lost in cooking: 142 g (mostly water boiling off)
- Net weight (cooked): 600 g · 6 servings of about 100 g
Method
- Preheat your oven to 200 degrees Celsius and line a large baking sheet with parchment paper.
- In a large mixing bowl, combine the cassava flour, mashed sweet potato, and chia seeds until well incorporated.
- Heat the olive oil and water in a small saucepan over medium heat until it begins to simmer, then remove from the heat.
- Pour the hot liquid mixture into the flour bowl and stir quickly with a wooden spoon until the dough begins to come together.
- Add the grated cheese and salt to the bowl and knead the mixture by hand until a smooth, non-sticky dough forms.
- Divide the dough into twelve equal pieces and roll each into a round ball with your palms.
- Place the balls onto the prepared baking sheet, leaving enough space between them for slight expansion.
- Bake for 25 to 30 minutes, or until the rolls are puffed up and golden brown on the outside.
- Serve immediately while warm, ideally paired with a fresh fruit platter.
Nutrition
| Nutrient | Per serving (100 g) | Per 100 g |
|---|---|---|
| Calories | 376 kcal | 376 kcal |
| Protein | 7.24 g | 7.24 g |
| Water | 28 mL | 28 mL |
| Sodium | 127 mg | 127 mg |
| Total Carbohydrates | 44.9 g | 44.9 g |
| Total Fat | 19 g | 19 g |
| Sugar | 2.8 g | 2.8 g |
61 more nutrients
Carbohydrates
| Nutrient | Per serving (100 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0 g | 0 g |
Minerals
| Nutrient | Per serving (100 g) | Per 100 g |
|---|---|---|
| Iron | 1.26 mg | 1.26 mg |
| Calcium | 199 mg | 199 mg |
| Magnesium | 36.1 mg | 36.1 mg |
| Potassium | 247 mg | 247 mg |
| Iodine | 7.98 mcg | 7.98 mcg |
| Phosphorus | 195 mg | 195 mg |
| Zinc | 0.93 mg | 0.93 mg |
| Chloride | 170 mg | 170 mg |
| Selenium | 5.89 mcg | 5.89 mcg |
| Copper | 0.13 mg | 0.13 mg |
| Fluoride | 0.017 mg | 0.017 mg |
| Manganese | 0.37 mg | 0.37 mg |
| Molybdenum | 0.89 mcg | 0.89 mcg |
| Chromium | 0.21 mcg | 0.21 mcg |
Fats
| Nutrient | Per serving (100 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0.21 g | 0.21 g |
| Saturated Fat | 5.7 g | 5.7 g |
| Cholesterol | 19.5 mg | 19.5 mg |
| Monounsaturated Fat | 10.5 g | 10.5 g |
| Omega-3 Fatty Acids | 0.72 g | 0.72 g |
| Polyunsaturated Fat | 2.37 g | 2.37 g |
| Omega-6 Fatty Acids | 1.65 g | 1.65 g |
| DHA (Docosahexaenoic Acid) | 7.1 mg | 7.1 mg |
| EPA (Eicosapentaenoic Acid) | 8.87 mg | 8.87 mg |
| ALA (Alpha-Linolenic Acid) | 0.72 g | 0.72 g |
| Arachidonic Acid | 15.1 mg | 15.1 mg |
| Medium-Chain Triglycerides | 0.37 g | 0.37 g |
| Omega-9 Fatty Acids | 10.1 g | 10.1 g |
Fibre
| Nutrient | Per serving (100 g) | Per 100 g |
|---|---|---|
| Fiber | 2.7 g | 2.7 g |
| Soluble Fiber | 0.67 g | 0.67 g |
| Insoluble Fiber | 2.45 g | 2.45 g |
Vitamins
| Nutrient | Per serving (100 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0.21 mcg | 0.21 mcg |
| Vitamin D | 0.089 mcg | 0.089 mcg |
| Vitamin C | 4.32 mg | 4.32 mg |
| Folate (B9) | 19.4 mcg | 19.4 mcg |
| Niacin (B3) | 0.9 mg | 0.9 mg |
| Vitamin A | 449 mcg RAE | 449 mcg RAE |
| Thiamin (B1) | 0.091 mg | 0.091 mg |
| Vitamin B6 | 0.14 mg | 0.14 mg |
| Riboflavin (B2) | 0.11 mg | 0.11 mg |
| Pantothenic Acid (B5) | 0.52 mg | 0.52 mg |
| Vitamin E | 2.01 mg | 2.01 mg |
| Vitamin K | 9.14 mcg | 9.14 mcg |
| Biotin (B7) | 1.15 mcg | 1.15 mcg |
| Beta-Carotene | 3,956 mcg | 3,956 mcg |
Others
| Nutrient | Per serving (100 g) | Per 100 g |
|---|---|---|
| Choline | 14 mg | 14 mg |
| Leucine | 650 mg | 650 mg |
| Lysine | 514 mg | 514 mg |
| Polyphenols | 65.4 mg | 65.4 mg |
| Methionine | 160 mg | 160 mg |
| Oxalates | 54.2 mg | 54.2 mg |
| Threonine | 303 mg | 303 mg |
| Tryptophan | 99.9 mg | 99.9 mg |
| Valine | 469 mg | 469 mg |
| Flavonoids | 9.37 mg | 9.37 mg |
| Histidine | 200 mg | 200 mg |
| Lutein / Zeaxanthin | 0.069 mg | 0.069 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 373 mg | 373 mg |
| Purines | 16.7 mg | 16.7 mg |
Proteins
| Nutrient | Per serving (100 g) | Per 100 g |
|---|---|---|
| Isoleucine | 373 mg | 373 mg |
Worked out from the ingredients with the GapPlate food library, per 100 g of the cooked dish. Estimates, not medical advice.
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