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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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🥜
Raspberry & Lemon Muffins
Snack 🥄 10 min prep 🔥 22 min cook 👤 12 servings

Sharp raspberries and bright lemon in a light oat muffin — the raspberry bursts as it bakes and the lemon zest perfumes the whole batch. Sweetened with banana. Fresh and summery. Excellent with a cup of tea.

vegetarian gluten free no refined sugar high vitamin c make ahead meal prep
Nutrient Fingerprint % of adult daily reference intake · per serving
💪 Protein
8%
🌾 Fibre
7%
🦴 Calcium
4%
⚡ Iron
13%
🌿 Magnesium
11%
🍊 Vitamin C
14%
🍃 Folate
12%
🫀 Omega-3
2%

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 190°C (170°C fan). Grease a 12-hole muffin tin or line with paper cases.
  2. 2 Blend the rolled oats to a fine flour. Add the baking powder and a pinch of salt.
  3. 3 Mash the bananas in a large bowl. Whisk in the eggs and lemon juice. Finely grate the zest of 2 lemons directly into the bowl — the zest is essential; it is where the lemon flavour lives. Add a small glug of sunflower oil (3 tablespoons).
  4. 4 Fold the dry ingredients into the wet until just combined. Fold in about three-quarters of the raspberries. If using frozen raspberries, add them straight from the freezer — folding in thawed raspberries makes the batter purple.
  5. 5 Divide between the muffin holes. Press the reserved raspberries into the tops. Bake 20–23 minutes until risen and a skewer comes out clean — avoid testing through a raspberry pocket.
  6. 6 Leave in the tin 5 minutes before turning out. The burst raspberries will be very hot; allow to cool slightly before eating. Store 2 days at room temperature or freeze for up to 1 month.

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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
56
GI Score
🟡 Medium GI
10
GL / Serving
Low 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
414 kJ
Energy (kJ)
115 kcal
Energy (kcal)
19.4 g
Carbohydrate
4.2 g
Protein
4.1 g
Total Sugars
2.9 g
Fat
2.2 g
Fibre (NSP)
138 mg
Sodium
0.35 g
Salt
19.7 kcal
Energy (kcal, CoFID)
Micronutrient
Phosphorus 196 mg
Potassium 182 mg
Chloride 61 mg
Choline 45.1 mg
Magnesium 32.8 mg
Calcium 31.3 mg
Folate 24.4 µg
Vitamin A (RE) 16.2 µg
Vitamin C 5.6 mg
Selenium 3.6 µg
Vitamin K 1.7 µg
Iron 1.1 mg
Chromium 1 µg
Manganese 0.888 mg
Niacin equivalents (NE) 0.858 mg
Zinc 0.714 mg
Pantothenic Acid (B5) 0.508 mg
Vitamin E (alpha-TE) 0.419 mg
Vitamin D 0.394 µg
Niacin (B3) 0.375 mg
Vitamin B12 0.338 µg
Thiamin (B1) 0.256 mg
Vitamin B6 0.158 mg
Copper 0.107 mg
Riboflavin (B2) 0.082 mg
Minerals
Iodine 7.4 µg
Fatty acids
Monounsaturated fat 1.1 g
Polyunsaturated fat (PUFA) 0.69 g
Saturated fat 0.615 g
Trans fat 0.002 g
Sugars (breakdown)
Fructose 1.8 g
Glucose (dextrose) 1.7 g
Sucrose 0.818 g
Lipids
Cholesterol 0.063 mg
Carbohydrate (breakdown)
Starch 15.4 g
Amino acids
Glutamic acid 207 g
Aspartic acid 163 g
Leucine 140 g
Serine 116 g
Lysine 115 g
Valine 103 g
Arginine 99.9 g
Alanine 90.9 g
Phenylalanine 89 g
Isoleucine 85.6 g
Threonine 76.2 g
Proline 68.4 g
Tyrosine 67.1 g
Glycine 54.1 g
Methionine 53.1 g
Cysteine 38.9 g
Histidine 38.7 g
Tryptophan 24.2 g
Carotenoids
Lutein + Zeaxanthin 62.9 µg
Beta-carotene 4.6 µg
Lycopene 0.667 µg
Proximate
Water 41 g
Vitamins
Biotin (Vitamin B7) 4.2 µg
Fats & Fatty Acids
Omega-6 (Linoleic acid) 0.213 g
Omega-3 (Alpha-linolenic acid) 0.042 g
Flavonols
Quercetin 0.223 mg
Kaempferol 0.02 mg
Myricetin 0.007 mg
Flavones
Luteolin 0.003 mg
Apigenin 0.002 mg
Flavanones
Hesperetin 0.362 mg
Naringenin 0.035 mg
Flavanols (Flavan-3-ols)
Catechin (+) 1.5 mg
Epicatechin (-) 0.902 mg
Epigallocatechin gallate (EGCG) 0.09 mg
Anthocyanins
Cyanidin (total glycosides) 3.1 mg
Pelargonidin (total glycosides) 0.198 mg
Malvidin (total glycosides) 0.022 mg
Delphinidin (total glycosides) 0.003 mg
Isoflavonoids
Isoflavonoids (total) 0.001 mg

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