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Ingredients

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Nutrient Fingerprint

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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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🍨
Poached Pears with Ginger & Orange
8 Nutrition score
Dessert 🥄 5 min prep 🔥 25 min cook 👤 2 servings

Pears poached whole in fresh orange juice with ginger until deeply fragrant and very tender. The poaching liquid reduces into a glossy, spiced sauce. Simple, elegant, and completely effortless.

vegan gluten free no cook no added sugar make ahead high vitamin c
Nutrient Fingerprint % of adult daily reference intake · per serving
💪 Protein
3%
🌾 Fibre
14%
🦴 Calcium
4%
⚡ Iron
7%
🌿 Magnesium
8%
🍊 Vitamin C
233%
🍃 Folate
28%
🫀 Omega-3
0%

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

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Ingredients (per serving)
Method
  1. 1 Choose pears that are ripe but firm — they should hold their shape through 25 minutes of simmering. Peel the pears, leaving the stems intact. Slice a thin sliver from the base of each so they stand upright if you want to serve them that way.
  2. 2 Peel and finely slice or grate the ginger. Zest and juice the oranges. Place the orange juice and ginger in a saucepan wide enough to hold both pears upright. Add the orange zest and, if needed, enough water to come about halfway up the pears. Bring to a simmer.
  3. 3 Add the pears, cover, and poach over a gentle simmer for 20–25 minutes, turning the pears halfway through, until they are completely tender when pierced with a thin knife.
  4. 4 Remove the pears carefully and set aside. Increase the heat and reduce the poaching liquid for 5 minutes until it has thickened slightly to a light syrup. Strain out the ginger if you prefer a smoother sauce.
  5. 5 Serve the pears warm or at room temperature, with the reduced orange ginger syrup spooned generously over. They keep refrigerated in the poaching liquid for 2 days and can be gently rewarmed or served cold.

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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
49
GI Score
🟢 Low GI
6
GL / Serving
Low 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
550 kJ
Energy (kJ)
131 kcal
Energy (kcal)
31.4 g
Carbohydrate
30.9 g
Total Sugars
4.3 g
Fibre (NSP)
1.5 g
Protein
0.74 g
Fat
5.4 mg
Sodium
0.01 g
Salt
94.4 kcal
Energy (kcal, CoFID)
Micronutrient
Potassium 434 mg
Chloride 248 mg
Vitamin C 93.2 mg
Folate 56 µg
Phosphorus 45 mg
Calcium 28.8 mg
Magnesium 24.4 mg
Vitamin A (RE) 12.6 µg
Vitamin K 8.8 µg
Niacin (B3) 0.86 mg
Vitamin E (alpha-TE) 0.73 mg
Niacin equivalents (NE) 0.615 mg
Iron 0.589 mg
Pantothenic Acid (B5) 0.493 mg
Zinc 0.223 mg
Thiamin (B1) 0.21 mg
Selenium 0.2 µg
Vitamin B6 0.182 mg
Manganese 0.165 mg
Riboflavin (B2) 0.094 mg
Copper 0.089 mg
Minerals
Iodine 9.4 µg
Fatty acids
Saturated fat 0.235 g
Monounsaturated fat 0.011 g
Polyunsaturated fat (PUFA) 0.011 g
Sugars (breakdown)
Fructose 14.9 g
Sucrose 9 g
Glucose (dextrose) 7.1 g
Carbohydrate (breakdown)
Starch 11.4 g
Amino acids
Aspartic acid 0.072 g
Glutamic acid 0.072 g
Leucine 0.043 g
Lysine 0.036 g
Valine 0.036 g
Arginine 0.036 g
Phenylalanine 0.029 g
Alanine 0.029 g
Serine 0.029 g
Isoleucine 0.028 g
Threonine 0.024 g
Glycine 0.022 g
Proline 0.022 g
Tyrosine 0.018 g
Histidine 0.014 g
Methionine 0.012 g
Tryptophan 0.007 g
Cysteine 0.006 g
Carotenoids
Beta-carotene 8.4 µg
Proximate
Water 303 g
Vitamins
Biotin (Vitamin B7) 1.4 µg
Fats & Fatty Acids
Omega-6 (Linoleic acid) 0.013 g
Omega-3 (Alpha-linolenic acid) 0.005 g
Flavonols
Quercetin 1.8 mg
Isorhamnetin 0.6 mg
Myricetin 0.02 mg
Flavanones
Naringenin 24.6 mg
Hesperetin 15.5 mg
Flavanols (Flavan-3-ols)
Epicatechin (-) 3.5 mg
Catechin (+) 0.28 mg
Anthocyanins
Cyanidin (total glycosides) 4.1 mg

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