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
Pumpkin Seed & Oat Granola Clusters
Pumpkin Seed & Oat Granola Clusters
31 Nutrition score
Snack 🥄 10 min prep 🔥 25 min cook 👤 6 servings

Baked granola pressed into clusters rather than loose crumbs — crunchy, satisfying and naturally sweetened only with mashed banana. Eat by the handful, with plant milk or on top of a chia pot.

vegan gluten free high fibre meal prep no added sugar
Nutrient Fingerprint % of adult daily reference intake · per serving
💪 Protein
18%
🌾 Fibre
17%
🦴 Calcium
8%
⚡ Iron
36%
🌿 Magnesium
36%
🍊 Vitamin C
6%
🍃 Folate
11%
🫀 Omega-3
68%

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 large baking tray with baking paper.
  2. 2 Soak the chia seeds in 3 tablespoons of water for 10 minutes — always soak chia seeds before consuming. Mash the banana thoroughly in a large bowl. Add the rolled oats, pumpkin seeds, chopped walnuts and soaked chia gel. Mix very well until everything is coated in banana and the mixture clumps together.
  3. 3 Tip onto the lined tray. Use your hands to press the mixture into an even layer, then deliberately form it into rough clumps by pressing sections firmly together — do not spread it out evenly. The clusters need compression to hold together after baking.
  4. 4 Bake 22–25 minutes until golden. Do not stir during baking — stirring breaks up the clusters. Remove from the oven and leave to cool completely on the tray without disturbing. The clusters will firm up as they cool and become properly crunchy.
  5. 5 Break into pieces and store in an airtight jar for up to 10 days.
🔄 Cook Once, Eat Twice These recipes share key ingredients — cook in batch and you're halfway there
Peanut butter & banana oats Breakfast
Peanut butter & banana oats
Shares: Rolled Oats, Bananas, raw, flesh only
⏱ 13 min
Baked Banana Oat Cups Breakfast
Baked Banana Oat Cups
Shares: Rolled Oats, Bananas, raw, flesh only
⏱ 30 min
Cacao & Almond Butter Energy Balls Snack
Cacao & Almond Butter Energy Balls
Shares: Rolled Oats, Bananas, raw, flesh only
⏱ 15 min

🔒 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
56
GI Score
🟡 Medium GI
16
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
1284 kJ
Energy (kJ)
308 kcal
Energy (kcal)
32.4 g
Carbohydrate
16.7 g
Fat
9.2 g
Protein
5.3 g
Total Sugars
5 g
Fibre (NSP)
4.2 mg
Sodium
0.01 g
Salt
89.1 kcal
Energy (kcal, CoFID)
Micronutrient
Potassium 374 mg
Phosphorus 315 mg
Magnesium 108 mg
Chloride 58.7 mg
Calcium 53.8 mg
Folate 22.4 µg
Choline 20 mg
Vitamin A (RE) 5.5 µg
Selenium 3.9 µg
Iron 3.2 mg
Niacin equivalents (NE) 2.7 mg
Vitamin C 2.3 mg
Zinc 2.1 mg
Chromium 2 µg
Manganese 1.7 mg
Niacin (B3) 1.1 mg
Pantothenic Acid (B5) 0.528 mg
Copper 0.522 mg
Thiamin (B1) 0.479 mg
Vitamin E (alpha-TE) 0.388 mg
Vitamin K 0.285 µg
Vitamin B6 0.272 mg
Riboflavin (B2) 0.089 mg
Minerals
Iodine 1.7 µg
Fatty acids
Polyunsaturated fat (PUFA) 9.5 g
Monounsaturated fat 3.7 g
Saturated fat 2.1 g
Trans fat 0.003 g
Sugars (breakdown)
Glucose (dextrose) 2 g
Fructose 1.9 g
Sucrose 1.2 g
Lipids
Cholesterol 0.1 mg
Carbohydrate (breakdown)
Starch 27.3 g
Amino acids
Glutamic acid 1.7 g
Aspartic acid 0.564 g
Leucine 0.498 g
Arginine 0.424 g
Valine 0.361 g
Proline 0.358 g
Phenylalanine 0.334 g
Serine 0.316 g
Alanine 0.293 g
Isoleucine 0.286 g
Glycine 0.258 g
Tyrosine 0.236 g
Threonine 0.227 g
Lysine 0.218 g
Methionine 0.165 g
Histidine 0.165 g
Cysteine 0.123 g
Tryptophan 0.086 g
Phytosterols & stanols
Plant sterols (total) 12.1 mg
β-Sitosterol 8.5 mg
Campesterol 1.8 mg
Stigmasterol 1.8 mg
Plant stanols (total) 1 mg
Carotenoids
Beta-carotene 35.7 µg
Lycopene 1 µg
Proximate
Water 22.9 g
Vitamins
Biotin (Vitamin B7) 8.2 µg
Fats & Fatty Acids
Omega-6 (Linoleic acid) 7 g
Omega-3 (Alpha-linolenic acid) 1.4 g
Flavonols
Quercetin 0.629 mg
Kaempferol 0.438 mg
Myricetin 0.003 mg
Flavanols (Flavan-3-ols)
Catechin (+) 1.5 mg
Epicatechin (-) 0.005 mg

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