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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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Quinoa Berry Breakfast Bake
Quinoa Berry Breakfast Bake
55 Nutrition score
Breakfast 🥄 10 min prep 🔥 25 min cook 👤 4 servings

Cooked quinoa baked with banana, blueberries and almond butter into a sliceable tray-bake. Make at the weekend and slice through the week — a completely different way to eat quinoa at breakfast time.

vegan gluten free meal prep high antioxidant high protein no added sugar
Nutrient Fingerprint % of adult daily reference intake · per serving
💪 Protein
21%
🌾 Fibre
26%
🦴 Calcium
16%
⚡ Iron
54%
🌿 Magnesium
54%
🍊 Vitamin C
49%
🍃 Folate
12%
🫀 Omega-3
69%

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 Cook the quinoa first: rinse well in a fine sieve, then simmer in 360ml water for 12–13 minutes until all water is absorbed. Fluff with a fork and set aside to cool slightly.
  2. 2 Preheat oven to 180°C / 160°C fan. Line a 20cm square baking tin with baking paper.
  3. 3 Soak chia seeds in 60ml water for 10 minutes until they form a thick gel — always soak chia seeds before consuming; eating them dry causes digestive discomfort as they expand after swallowing.
  4. 4 Mash the bananas thoroughly in a large bowl. Stir in the cooked quinoa, soaked chia gel and almond butter. Add most of the blueberries, reserving a handful for the top. Mix until well combined.
  5. 5 Pour into the lined tin and press down firmly to an even layer. Scatter the reserved blueberries over the surface. Bake 22–25 minutes until the top is golden and the bake feels set when you press the centre gently.
  6. 6 Cool completely in the tin — it will firm up further as it cools. Slice into 8 portions. Store in an airtight container in the fridge for up to 5 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
53
GI Score
🟢 Low GI
19
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
1349 kJ
Energy (kJ)
296 kcal
Energy (kcal)
42.7 g
Carbohydrate
13.1 g
Total Sugars
10.5 g
Protein
10 g
Fat
7.7 g
Fibre (NSP)
29.6 mg
Sodium
0.07 g
Salt
54 kcal
Energy (kcal, CoFID)
Micronutrient
Potassium 680 mg
Phosphorus 236 mg
Magnesium 163 mg
Calcium 115 mg
Chloride 78.9 mg
Folate 23.2 µg
Vitamin C 19.6 mg
Choline 11.1 mg
Iron 4.7 mg
Selenium 4.2 µg
Niacin (B3) 2.9 mg
Zinc 2.3 mg
Niacin equivalents (NE) 2.2 mg
Vitamin E (alpha-TE) 1.8 mg
Vitamin A (RE) 1.3 µg
Manganese 0.605 mg
Copper 0.597 mg
Thiamin (B1) 0.326 mg
Pantothenic Acid (B5) 0.319 mg
Riboflavin (B2) 0.22 mg
Vitamin B6 0.218 mg
Chromium 0.15 µg
Vitamin K 0.03 µg
Minerals
Iodine 1.9 µg
Fatty acids
Monounsaturated fat 4.6 g
Polyunsaturated fat (PUFA) 4 g
Saturated fat 0.775 g
Sugars (breakdown)
Glucose (dextrose) 5.9 g
Fructose 4.9 g
Sucrose 4.3 g
Carbohydrate (breakdown)
Starch 25.6 g
Amino acids
Glutamic acid 3 g
Aspartic acid 0.982 g
Arginine 0.79 g
Leucine 0.771 g
Proline 0.552 g
Valine 0.55 g
Phenylalanine 0.55 g
Serine 0.491 g
Alanine 0.471 g
Glycine 0.471 g
Isoleucine 0.44 g
Tyrosine 0.365 g
Threonine 0.363 g
Lysine 0.345 g
Histidine 0.265 g
Methionine 0.227 g
Cysteine 0.144 g
Tryptophan 0.124 g
Phytosterols & stanols
Plant sterols (total) 7.5 mg
β-Sitosterol 5.3 mg
Campesterol 1.1 mg
Stigmasterol 1.1 mg
Plant stanols (total) 0.45 mg
Carotenoids
Beta-carotene 16 µg
Lycopene 2 µg
Proximate
Water 75.7 g
Vitamins
Biotin (Vitamin B7) 5.7 µg
Fats & Fatty Acids
Omega-6 (Linoleic acid) 1.8 g
Omega-3 (Alpha-linolenic acid) 1.4 g
Flavonols
Quercetin 6.8 mg
Kaempferol 1.9 mg
Myricetin 1.1 mg
Flavones
Luteolin 0.675 mg
Apigenin 0.004 mg
Flavanols (Flavan-3-ols)
Catechin (+) 40 mg
Epicatechin (-) 9.6 mg
Anthocyanins
Malvidin (total glycosides) 23.8 mg
Delphinidin (total glycosides) 8.8 mg
Cyanidin (total glycosides) 3.6 mg
Pelargonidin (total glycosides) 0.994 mg

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