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Ingredients

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Nutrient Fingerprint

The radar chart below the tags shows this recipe's nutritional fingerprint — how much of your daily reference intake one serving covers across eight key nutrients: Protein, Fibre, Calcium, Iron, Magnesium, Vitamin C, Folate and Omega-3. The bars alongside show the same information at a glance. Green = 30% or more of your daily target. Amber = 10–29%. Grey = under 10%.

Cook Once, Eat Twice

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Nutrition breakdown

The full nutrition panel below the log section shows macros and micronutrients per serving. Click any nutrient name to see its complete profile including food sources, body functions and daily targets.

Glycemic Index & Load

Where enough ingredient data exists, a Glycemic Index & Load card appears below the log section. GI is a weighted average across all carb-contributing ingredients — it shows how fast this recipe raises blood glucose. GL per serving is the more practical number: GL = GI × carbs per serving ÷ 100. A low-GI recipe can still carry a high GL if it is large and carb-dense. Click the ? on that card for a full explanation, or read the full article.

Nutrition score

The score out of 100 in the image header reflects micronutrient breadth, fibre, protein and polyphenol content — with penalties for high saturated fat, sodium or added sugar. It's a measure of overall nutritional quality, not just calories. Scores of 90+ are exceptional.

💡 Values are estimates based on raw ingredient weights. Cooking methods and exact portions will affect actual nutrient intake.
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Baked Banana Oat Cups
Baked Banana Oat Cups
37 Nutrition score
Breakfast 🥄 10 min prep 🔥 20 min cook 👤 3 servings

These portable baked oat cups are held together with mashed banana and chia seeds — no added sugar, no egg, no flour. Make a batch on Sunday and grab two each morning through the week.

vegan meal prep high fibre no added sugar portable
Nutrient Fingerprint % of adult daily reference intake · per serving
💪 Protein
24%
🌾 Fibre
29%
🦴 Calcium
14%
⚡ Iron
43%
🌿 Magnesium
49%
🍊 Vitamin C
15%
🍃 Folate
24%
🫀 Omega-3
135%

Based on UK dietary reference values. Capped at 100% per nutrient.

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Ingredients (per serving)
Method
  1. 1 Preheat oven to 180°C / 160°C fan. Lightly grease a 6-hole muffin tin with a little oil or line with paper cases.
  2. 2 Soak chia seeds in 3 tablespoons of water for at least 10 minutes until they form a thick gel — always soak chia seeds before consuming rather than eating them dry. Peel and mash the bananas thoroughly in a large bowl until nearly smooth; a few lumps are fine.
  3. 3 Add rolled oats, soaked chia gel, roughly chopped walnuts and a good pinch of ground cinnamon to the mashed banana. Mix well until everything is combined — the mixture will be sticky and thick.
  4. 4 Divide evenly among the muffin holes, pressing down firmly and smoothing the tops. Bake 18–20 minutes until golden on top and firm to the touch. Cool in the tin for 5 minutes before removing. Store in an airtight container in the fridge for up to 4 days.
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How to read GI & GL

GI (Glycemic Index) rates how fast the carbohydrates in a food raise blood glucose compared to pure glucose (= 100). Low GI ≤ 55 means a slow, steady rise. But GI says nothing about how much carbohydrate you're actually eating.

GL (Glycemic Load) fixes that. It multiplies GI by the actual grams of carbohydrate per serving: GL = GI × carbs per serving ÷ 100. This makes it the more useful number for real-world blood sugar management.

Why they can disagree — a food with low GI can still carry a high GL if the serving is large and carb-dense. Red lentil dal with brown rice is a good example: lentils and brown rice both have low-to-medium GI (slow-burning), but a full serving delivers a lot of total carbohydrate, so the GL is high — meaning a sustained, steady glucose rise rather than a spike.

Low GL ≤ 10 Modest total glucose impact per serving.
Medium GL 11–19 Moderate impact — manageable for most people.
High GL ≥ 20 Significant carb load per serving. Consider a smaller portion or adding more non-starchy veg.

GI shown is a carb-weighted average across all recipe ingredients with GI data. Source: Atkinson et al., Am J Clin Nutr 2021.

Glycemic Index & Load
56
GI Score
🟡 Medium GI
34
GL / Serving
High Load

This recipe has a moderate glycemic impact. Pairing it with protein, fat or extra fibre can help slow glucose uptake further.

GI is a weighted average across carb-contributing ingredients. GL = GI × carbs per serving ÷ 100. Source: Atkinson et al., International Tables of GI & GL Values 2021, Am J Clin Nutr.

Nutrition per serving
1999 kJ
Energy (kJ)
480 kcal
Energy (kcal)
64.1 g
Carbohydrate
21.2 g
Fat
13.4 g
Total Sugars
12.1 g
Protein
8.7 g
Fibre (NSP)
3.8 mg
Sodium
0.01 g
Salt
192 kcal
Energy (kcal, CoFID)
Micronutrient
Potassium 585 mg
Phosphorus 407 mg
Magnesium 148 mg
Chloride 135 mg
Calcium 98.2 mg
Folate 47.1 µg
Choline 40 mg
Selenium 6.3 µg
Vitamin C 6.1 mg
Chromium 4.1 µg
Iron 3.7 mg
Manganese 3.5 mg
Niacin equivalents (NE) 3.1 mg
Zinc 2.5 mg
Niacin (B3) 1.8 mg
Pantothenic Acid (B5) 1.1 mg
Vitamin A (RE) 1.1 µg
Thiamin (B1) 0.921 mg
Vitamin E (alpha-TE) 0.803 mg
Copper 0.643 mg
Vitamin B6 0.596 mg
Vitamin K 0.58 µg
Riboflavin (B2) 0.099 mg
Minerals
Iodine 3.8 µg
Fatty acids
Polyunsaturated fat (PUFA) 13.1 g
Monounsaturated fat 4.3 g
Saturated fat 2.4 g
Trans fat 0.007 g
Sugars (breakdown)
Glucose (dextrose) 5.3 g
Fructose 5.1 g
Sucrose 2.5 g
Lipids
Cholesterol 0.2 mg
Carbohydrate (breakdown)
Starch 51.2 g
Amino acids
Glutamic acid 3.5 g
Aspartic acid 1.1 g
Leucine 1 g
Arginine 0.857 g
Valine 0.733 g
Proline 0.721 g
Phenylalanine 0.676 g
Serine 0.639 g
Alanine 0.594 g
Isoleucine 0.58 g
Glycine 0.521 g
Tyrosine 0.477 g
Threonine 0.461 g
Lysine 0.446 g
Methionine 0.333 g
Histidine 0.333 g
Cysteine 0.247 g
Tryptophan 0.174 g
Phytosterols & stanols
Plant sterols (total) 24.3 mg
β-Sitosterol 17 mg
Campesterol 3.6 mg
Stigmasterol 3.6 mg
Plant stanols (total) 2 mg
Carotenoids
Beta-carotene 13.3 µg
Lycopene 2.7 µg
Proximate
Water 56.8 g
Vitamins
Biotin (Vitamin B7) 16.5 µg
Fats & Fatty Acids
Omega-6 (Linoleic acid) 8.3 g
Omega-3 (Alpha-linolenic acid) 2.7 g
Flavonols
Quercetin 1.3 mg
Kaempferol 0.893 mg
Myricetin 0.007 mg
Flavanols (Flavan-3-ols)
Catechin (+) 4.1 mg
Epicatechin (-) 0.013 mg

Nutritional values calculated from Nutriofia food database per serving. Actual values may vary based on preparation method.