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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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🍨
Courgette & Lemon Cake
22 Nutrition score
Dessert 🥄 20 min prep 🔥 32 min cook 👤 8 servings

Finely grated courgette makes this the moistest lemon cake imaginable — the vegetable is completely invisible and has almost no flavour, but contributes extraordinary texture and keeps the crumb tender for days. Bright with lemon, light in texture, and deeply satisfying.

vegetarian high fibre no refined sugar high vitamin c make ahead
Nutrient Fingerprint % of adult daily reference intake · per serving
💪 Protein
15%
🌾 Fibre
12%
🦴 Calcium
10%
⚡ Iron
23%
🌿 Magnesium
22%
🍊 Vitamin C
9%
🍃 Folate
17%
🫀 Omega-3
1%

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). Grease a 20cm round cake tin or a 900g loaf tin with a little sunflower oil and line with baking paper.
  2. 2 Soak the pitted dates in boiling water for 10 minutes, drain and blend to a smooth paste.
  3. 3 Wash the courgettes but do not peel them. Grate coarsely on a box grater. Place the grated courgette in a clean cloth or several sheets of kitchen paper and squeeze firmly — courgette holds a surprising amount of water. You want the flesh as dry as possible. You should have about 200–220g once squeezed.
  4. 4 Blend the rolled oats to a fine flour. In a large bowl, whisk the eggs, date paste and lemon juice together. Finely grate the zest of the lemons into the bowl — do not skip the zest; it is where the flavour lives. Add a pinch of nutmeg if you have it.
  5. 5 Fold the oat flour and baking powder into the wet ingredients. Fold in the squeezed courgette and the roughly chopped or sliced almonds. The batter will be thick.
  6. 6 Spoon into the prepared tin. Bake 30–34 minutes until a skewer comes out clean and the top is lightly golden. Leave to cool in the tin for 10 minutes before turning out. The cake keeps refrigerated for 5 days and is arguably better on day 2 when the lemon flavour has settled.

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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
55
GI Score
🟢 Low GI
15
GL / Serving
Medium Load

This recipe has a low glycemic impact — blood glucose rises slowly and steadily after eating, helping maintain energy and reduce insulin spikes.

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
727 kJ
Energy (kJ)
198 kcal
Energy (kcal)
28.2 g
Carbohydrate
10.1 g
Total Sugars
7.3 g
Protein
7 g
Fat
3.5 g
Fibre (NSP)
181 mg
Sodium
0.45 g
Salt
34.6 kcal
Energy (kcal, CoFID)
Micronutrient
Potassium 410 mg
Phosphorus 291 mg
Chloride 130 mg
Calcium 72.7 mg
Choline 68.4 mg
Magnesium 65.5 mg
Vitamin A (RE) 36.4 µg
Folate 34.9 µg
Selenium 6.2 µg
Vitamin C 3.7 mg
Vitamin E (alpha-TE) 2.2 mg
Iron 2 mg
Niacin equivalents (NE) 1.9 mg
Vitamin K 1.8 µg
Chromium 1.6 µg
Manganese 1.2 mg
Zinc 1.2 mg
Niacin (B3) 0.916 mg
Pantothenic Acid (B5) 0.66 mg
Vitamin D 0.591 µg
Vitamin B12 0.506 µg
Thiamin (B1) 0.314 mg
Copper 0.237 mg
Riboflavin (B2) 0.199 mg
Vitamin B6 0.175 mg
Minerals
Iodine 13.9 µg
Fatty acids
Monounsaturated fat 3.5 g
Polyunsaturated fat (PUFA) 1.5 g
Saturated fat 1.1 g
Trans fat 0.003 g
Sugars (breakdown)
Fructose 5 g
Glucose (dextrose) 4.6 g
Sucrose 0.679 g
Lipids
Cholesterol 0.075 mg
Carbohydrate (breakdown)
Starch 18.3 g
Amino acids
Glutamic acid 311 g
Aspartic acid 244 g
Leucine 210 g
Serine 174 g
Lysine 173 g
Valine 155 g
Arginine 150 g
Alanine 136 g
Phenylalanine 134 g
Isoleucine 128 g
Threonine 114 g
Proline 103 g
Tyrosine 101 g
Glycine 81.2 g
Methionine 79.6 g
Cysteine 58.4 g
Histidine 58.1 g
Tryptophan 36.3 g
Phytosterols & stanols
Plant sterols (total) 8.8 mg
β-Sitosterol 6.1 mg
Campesterol 1.3 mg
Stigmasterol 1.3 mg
Plant stanols (total) 0.625 mg
Carotenoids
Lutein + Zeaxanthin 177 µg
Beta-carotene 95.8 µg
Proximate
Water 59.7 g
Vitamins
Biotin (Vitamin B7) 10.2 µg
Fats & Fatty Acids
Omega-6 (Linoleic acid) 1 g
Omega-3 (Alpha-linolenic acid) 0.025 g
Flavonols
Quercetin 0.206 mg
Isorhamnetin 0.165 mg
Kaempferol 0.024 mg
Myricetin 0.001 mg
Flavanones
Hesperetin 0.724 mg
Naringenin 0.096 mg
Flavanols (Flavan-3-ols)
Epicatechin (-) 0.428 mg
Catechin (+) 0.349 mg
Anthocyanins
Cyanidin (total glycosides) 0.409 mg
Isoflavonoids
Isoflavonoids (total) 0.001 mg
Genistein 0.001 mg

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