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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%.

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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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🥜
Banana & Walnut Muffins
15 Nutrition score
Snack 🥄 10 min prep 🔥 22 min cook 👤 12 servings

The simplest muffin on the list — just ripe banana, oat flour, eggs, walnuts and baking powder. No sweetener beyond the banana, no added fat beyond what is naturally in the walnuts. Takes 10 minutes to make. Tastes like proper banana bread in muffin form.

vegetarian gluten free no refined sugar no added sugar high omega3 make ahead meal prep
Nutrient Fingerprint % of adult daily reference intake · per serving
💪 Protein
10%
🌾 Fibre
7%
🦴 Calcium
5%
⚡ Iron
14%
🌿 Magnesium
15%
🍊 Vitamin C
7%
🍃 Folate
10%
🫀 Omega-3
32%

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

💡 Make it your own: feel free to add, swap or leave out ingredients to suit your taste or what's in your cupboard. Just remember — if you change what's in the recipe, update the ingredients in your Day Tracker too, so your nutrition numbers stay accurate.
Ingredients (per serving)
Method
  1. 1 Preheat oven to 190°C (170°C fan). Grease a 12-hole muffin tin or line with paper cases.
  2. 2 Blend the rolled oats to a fine flour. Add the baking powder and a pinch of salt.
  3. 3 Peel and mash the bananas very thoroughly — the riper the better. Black-speckled bananas are ideal; plain yellow ones need more mashing. Whisk in the eggs.
  4. 4 Fold the oat flour into the banana and egg mixture until just combined. Fold in most of the walnuts, reserving a small handful.
  5. 5 Divide between the muffin holes. Press 2–3 walnut pieces into the top of each muffin.
  6. 6 Bake 20–22 minutes until risen, golden on top and a skewer inserted in the centre comes out clean. Leave in the tin for 5 minutes before transferring to a rack.
  7. 7 These freeze brilliantly. Wrap individually once completely cool and freeze; reheat from frozen in a 160°C oven for 12 minutes. They emerge tasting freshly baked. Store at room temperature in a sealed container for 3 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
12
GL / Serving
Medium 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
674 kJ
Energy (kJ)
173 kcal
Energy (kcal)
21.3 g
Carbohydrate
8.2 g
Fat
5.7 g
Total Sugars
4.9 g
Protein
2.2 g
Fibre (NSP)
132 mg
Sodium
0.33 g
Salt
81 kcal
Energy (kcal, CoFID)
Micronutrient
Potassium 224 mg
Phosphorus 218 mg
Chloride 67.2 mg
Magnesium 46.1 mg
Choline 36.2 mg
Calcium 35.1 mg
Folate 20.2 µg
Vitamin A (RE) 11 µg
Selenium 2.8 µg
Vitamin C 2.6 mg
Chromium 1.3 µg
Iron 1.2 mg
Manganese 1.2 mg
Niacin equivalents (NE) 1.1 mg
Zinc 0.884 mg
Pantothenic Acid (B5) 0.504 mg
Vitamin K 0.493 µg
Niacin (B3) 0.475 mg
Vitamin E (alpha-TE) 0.39 mg
Thiamin (B1) 0.303 mg
Vitamin D 0.263 µg
Vitamin B6 0.228 mg
Vitamin B12 0.225 µg
Copper 0.222 mg
Riboflavin (B2) 0.075 mg
Minerals
Iodine 5.8 µg
Fatty acids
Polyunsaturated fat (PUFA) 4.6 g
Monounsaturated fat 1.7 g
Saturated fat 1.1 g
Trans fat 0.002 g
Sugars (breakdown)
Glucose (dextrose) 2.3 g
Fructose 2.2 g
Sucrose 1 g
Lipids
Cholesterol 0.063 mg
Carbohydrate (breakdown)
Starch 15.7 g
Amino acids
Glutamic acid 139 g
Aspartic acid 109 g
Leucine 93.7 g
Serine 77.6 g
Lysine 77 g
Valine 68.9 g
Arginine 66.8 g
Alanine 60.7 g
Phenylalanine 59.5 g
Isoleucine 57.2 g
Threonine 50.9 g
Proline 45.7 g
Tyrosine 44.8 g
Glycine 36.2 g
Methionine 35.4 g
Cysteine 26 g
Histidine 25.9 g
Tryptophan 16.1 g
Phytosterols & stanols
Plant sterols (total) 7.3 mg
β-Sitosterol 5.1 mg
Campesterol 1.1 mg
Stigmasterol 1.1 mg
Plant stanols (total) 0.667 mg
Carotenoids
Lutein + Zeaxanthin 41.9 µg
Beta-carotene 5.8 µg
Lycopene 1.2 µg
Proximate
Water 30.5 g
Vitamins
Biotin (Vitamin B7) 5.5 µg
Fats & Fatty Acids
Omega-6 (Linoleic acid) 3.4 g
Omega-3 (Alpha-linolenic acid) 0.641 g
Flavonols
Quercetin 0.038 mg
Kaempferol 0.032 mg
Myricetin 0.003 mg
Flavanols (Flavan-3-ols)
Catechin (+) 2 mg
Epicatechin (-) 0.318 mg

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