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Ingredients

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Nutrient Fingerprint

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Nutrition breakdown

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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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Raw Chocolate Avocado Tart
Raw Chocolate Avocado Tart
11 Nutrition score
Dessert 🥄 25 min prep 👤 6 servings

A no-bake tart with a sticky date and cashew base, and a filling made from blended avocado and melted dark chocolate. It looks and tastes like a proper chocolate tart. Nobody needs to know it took a blender and a cake tin.

vegan gluten free no bake high magnesium make ahead
Nutrient Fingerprint % of adult daily reference intake · per serving
💪 Protein
12%
🌾 Fibre
14%
🦴 Calcium
6%
⚡ Iron
30%
🌿 Magnesium
35%
🍊 Vitamin C
1%
🍃 Folate
17%
🫀 Omega-3
1%

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

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Ingredients (per serving)
Method
  1. 1 You will need a 20cm loose-bottomed tart tin or cake tin, or a silicone tart mould. Line with cling film if not using silicone — it makes releasing much easier.
  2. 2 For the base: blend the cashew nuts and pitted dried dates in a food processor until the mixture comes together into a sticky dough — it should hold together when pressed between your fingers. Add the cocoa powder and pulse briefly. Press the mixture firmly and evenly across the base and up the sides of the tin. Refrigerate while you make the filling.
  3. 3 For the filling: melt the dark chocolate gently in a heatproof bowl over barely simmering water, stirring until smooth. Remove from heat. Halve and stone the avocados, scoop the flesh into a blender. Add the melted chocolate and coconut milk and blend on high until completely smooth. Taste — the filling should be rich and deeply chocolatey.
  4. 4 Pour the filling into the chilled base and smooth the top with the back of a spoon. Refrigerate for at least 2 hours until firm. Remove from the tin, slice, and serve cold. Keeps refrigerated for 3 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
46
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
1490 kJ
Energy (kJ)
358 kcal
Energy (kcal)
30 g
Carbohydrate
26.2 g
Total Sugars
24.5 g
Fat
6 g
Protein
4.1 g
Fibre (NSP)
9.8 mg
Sodium
0.02 g
Salt
95.5 kcal
Energy (kcal, CoFID)
Micronutrient
Potassium 692 mg
Phosphorus 184 mg
Chloride 105 mg
Magnesium 104 mg
Calcium 41.7 mg
Folate 33.2 µg
Selenium 6.3 µg
Vitamin A (RE) 5.4 µg
Niacin equivalents (NE) 3 mg
Iron 2.6 mg
Zinc 1.8 mg
Niacin (B3) 1.8 mg
Vitamin E (alpha-TE) 1.3 mg
Pantothenic Acid (B5) 1.1 mg
Copper 0.79 mg
Manganese 0.698 mg
Vitamin C 0.5 mg
Chromium 0.5 µg
Vitamin K 0.433 µg
Vitamin B6 0.287 mg
Thiamin (B1) 0.19 mg
Riboflavin (B2) 0.103 mg
Minerals
Iodine 7.1 µg
Fatty acids
Monounsaturated fat 9 g
Saturated fat 5.7 g
Polyunsaturated fat (PUFA) 2.5 g
Sugars (breakdown)
Sucrose 11.2 g
Fructose 7.6 g
Glucose (dextrose) 7.1 g
Lipids
Cholesterol 1 mg
Carbohydrate (breakdown)
Starch 3.1 g
Amino acids
Glutamic acid 0.531 g
Aspartic acid 0.295 g
Leucine 0.25 g
Arginine 0.236 g
Valine 0.171 g
Serine 0.148 g
Phenylalanine 0.148 g
Proline 0.148 g
Alanine 0.148 g
Isoleucine 0.139 g
Glycine 0.133 g
Tyrosine 0.103 g
Lysine 0.097 g
Threonine 0.097 g
Histidine 0.074 g
Methionine 0.062 g
Cysteine 0.059 g
Tryptophan 0.041 g
Phytosterols & stanols
Plant sterols (total) 23 mg
Carotenoids
Lutein + Zeaxanthin 136 µg
Beta-carotene 10.3 µg
Proximate
Water 51.1 g
Vitamins
Biotin (Vitamin B7) 4.2 µg
Retinol (vitamin A) 2.5 µg
Fats & Fatty Acids
Omega-6 (Linoleic acid) 1.3 g
Omega-3 (Alpha-linolenic acid) 0.023 g
Flavonols
Quercetin 0.444 mg
Myricetin 0.322 mg
Kaempferol 0.03 mg
Anthocyanins
Cyanidin (total glycosides) 0.457 mg
Isoflavonoids
Genistein 0.003 mg
Isoflavonoids (total) 0.003 mg

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