ℹ️ Recipe Page

This page shows a full recipe with ingredients, step-by-step method, a nutritional fingerprint and a complete breakdown — all calculated live from the Nutriofia food database.

Ingredients

All quantities are shown per serving. Click any ingredient name to go to its full food profile, including its complete nutrient breakdown.

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

If this recipe shares key ingredients with others in the library, a 🔄 Cook Once, Eat Twice panel appears below the method. These are recipes you can batch-cook alongside — prep the shared base ingredient once and you're halfway to a second or third meal. The shared ingredients are listed on each card in green.

Logging to your day

Click 📅 Log this recipe to my day to expand the logging panel. Choose your date, meal slot (Breakfast, Lunch, Dinner or Snack) and number of servings, then hit Log it. All ingredients are added to your Day Tracker automatically — no need to add them one by one.

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.
← Back to recipes
🍨
Fig, Date & Dark Chocolate Chip Cake
37 Nutrition score
Dessert 🥄 15 min prep 🔥 35 min cook 👤 10 servings

A dense, sticky, deeply flavoured loaf cake packed with dried figs and dates, with chunks of dark chocolate throughout. Naturally sweet, no refined sugar — the figs and dates do all the work. More like a very good fruit cake than a sponge, and keeps for nearly a week.

vegetarian high fibre no refined sugar high magnesium make ahead high iron
Nutrient Fingerprint % of adult daily reference intake · per serving
💪 Protein
16%
🌾 Fibre
15%
🦴 Calcium
15%
⚡ Iron
28%
🌿 Magnesium
31%
🍊 Vitamin C
1%
🍃 Folate
12%
🫀 Omega-3
31%

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 180°C (160°C fan). Line a 900g loaf tin (approximately 23x13cm) with baking paper.
  2. 2 Roughly chop the dried figs, removing any hard stems. Soak the chopped figs and pitted dates together in boiling water for 15 minutes to soften, then drain. Reserve about a third of the mixture to stir through whole for texture; blend the remaining two-thirds into a smooth paste.
  3. 3 Roughly chop the dark chocolate into chip-sized pieces. If you prefer smaller chips, pulse briefly in the food processor — do not over-process.
  4. 4 In a large bowl, whisk the eggs and almond butter together until smooth. Add the fig-date paste and mix well. Add the rolled oats and baking powder and fold to combine — the mixture will be dense and sticky, not pourable.
  5. 5 Fold in the reserved chopped figs and dates, the chocolate chunks and the roughly broken walnuts. The mixture should be thick enough to need spreading into the tin rather than poured.
  6. 6 Spread into the prepared loaf tin, smoothing the top. Push a few extra walnut pieces into the top if you like.
  7. 7 Bake 32–38 minutes. A skewer should come out with moist crumbs — not wet batter, but this is a dense cake and some stickiness is correct. The top will be dark and firm.
  8. 8 Leave to cool completely in the tin — at least 30 minutes. This cake slices beautifully when fully cold. Keeps refrigerated for up to 7 days and improves with each passing day as the flavours meld.

🔒 Members only — log in to add this recipe to your day tracker

Sign in to log this recipe

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
52
GI Score
🟢 Low GI
13
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
1368 kJ
Energy (kJ)
340 kcal
Energy (kcal)
38.5 g
Carbohydrate
24.9 g
Total Sugars
17 g
Fat
8.1 g
Protein
4.4 g
Fibre (NSP)
115 mg
Sodium
0.29 g
Salt
55 kcal
Energy (kcal, CoFID)
Micronutrient
Potassium 471 mg
Phosphorus 272 mg
Calcium 106 mg
Magnesium 94.1 mg
Chloride 89.6 mg
Choline 44.8 mg
Folate 24.8 µg
Vitamin A (RE) 14.8 µg
Selenium 4.1 µg
Vitamin K 3.9 µg
Vitamin E (alpha-TE) 2.6 mg
Iron 2.4 mg
Zinc 1.4 mg
Niacin equivalents (NE) 1.3 mg
Manganese 1.3 mg
Niacin (B3) 1.1 mg
Chromium 0.99 µg
Pantothenic Acid (B5) 0.609 mg
Copper 0.452 mg
Vitamin D 0.315 µg
Vitamin B12 0.27 µg
Thiamin (B1) 0.24 mg
Vitamin C 0.24 mg
Vitamin B6 0.18 mg
Riboflavin (B2) 0.105 mg
Minerals
Iodine 8.6 µg
Fatty acids
Polyunsaturated fat (PUFA) 5.8 g
Monounsaturated fat 5.7 g
Saturated fat 1.6 g
Trans fat 0.002 g
Sugars (breakdown)
Glucose (dextrose) 9.2 g
Fructose 9.1 g
Sucrose 6.5 g
Lipids
Cholesterol 0.645 mg
Carbohydrate (breakdown)
Starch 12.1 g
Amino acids
Glutamic acid 167 g
Aspartic acid 131 g
Leucine 112 g
Serine 93.2 g
Lysine 92.4 g
Valine 82.7 g
Arginine 80.3 g
Alanine 72.9 g
Phenylalanine 71.4 g
Isoleucine 68.7 g
Threonine 61.1 g
Proline 55 g
Tyrosine 53.8 g
Glycine 43.5 g
Methionine 42.5 g
Cysteine 31.2 g
Histidine 31.1 g
Tryptophan 19.4 g
Phytosterols & stanols
Plant sterols (total) 7 mg
β-Sitosterol 4.9 mg
Campesterol 1.1 mg
Stigmasterol 1.1 mg
Plant stanols (total) 0.64 mg
Carotenoids
Lutein + Zeaxanthin 56.7 µg
Beta-carotene 2.6 µg
Proximate
Water 18 g
Vitamins
Biotin (Vitamin B7) 11.8 µg
Retinol (vitamin A) 1.5 µg
Fats & Fatty Acids
Omega-6 (Linoleic acid) 4.8 g
Omega-3 (Alpha-linolenic acid) 0.611 g
Flavonols
Quercetin 0.516 mg
Kaempferol 0.002 mg
Myricetin 0.002 mg
Flavones
Luteolin 0.002 mg
Flavanols (Flavan-3-ols)
Epicatechin (-) 0.25 mg
Catechin (+) 0.172 mg
Anthocyanins
Cyanidin (total glycosides) 0.397 mg
Delphinidin (total glycosides) 0.008 mg
Isoflavonoids
Genistein 0.001 mg
Isoflavonoids (total) 0.001 mg

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