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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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🥜
Rice Flour Sesame & Ginger Snaps
Snack 🥄 15 min prep 🔥 12 min cook 👤 20 servings

Wafer-thin biscuits made with rice flour — extraordinarily crispy, with a clean snap and no gluten. The sesame seeds toast during baking and the fresh ginger cuts through the honey. Roll them as thin as possible; the thinner they are the better the snap.

vegan gluten free no refined sugar make ahead
Nutrient Fingerprint % of adult daily reference intake · per serving
💪 Protein
3%
🌾 Fibre
2%
🦴 Calcium
3%
⚡ Iron
6%
🌿 Magnesium
6%
🍊 Vitamin C
0%
🍃 Folate
2%
🫀 Omega-3
0%

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 two large baking trays with baking paper. Have a rolling pin ready.
  2. 2 Finely grate the fresh ginger on the smallest side of the grater — you want it almost to a paste so it distributes evenly. Warm the honey slightly if it has crystallised.
  3. 3 In a bowl, combine the rice flour and sesame seeds. Add the almond butter and honey and mix together. Add the grated ginger. Add cold water one tablespoon at a time until the dough just comes together — rice flour absorbs water quickly; start with 2 tablespoons and add more cautiously.
  4. 4 Place half the dough between two sheets of baking paper and roll out as thin as you possibly can — aim for 2mm. Rice flour snaps work precisely because of this thinness. Cut into small rectangles or rounds and transfer to the lined tray. They can be placed close together as they do not spread.
  5. 5 Bake 10–12 minutes until golden. Rice flour colours quickly — watch carefully from 9 minutes. Leave on the trays; they firm to a proper snap in about 5 minutes as they cool.
  6. 6 Repeat with the remaining dough. Makes approximately 20 snaps. Store in an airtight tin — they stay crisp for up to 2 weeks.

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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
59
GI Score
🟡 Medium GI
6
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
321 kJ
Energy (kJ)
76.8 kcal
Energy (kcal)
10.7 g
Carbohydrate
2.8 g
Fat
2.3 g
Total Sugars
1.6 g
Protein
0.57 g
Fibre (NSP)
1.3 mg
Sodium
0 g
Salt
12 kcal
Energy (kcal, CoFID)
Micronutrient
Potassium 61.4 mg
Phosphorus 43.3 mg
Calcium 23.9 mg
Magnesium 18 mg
Folate 3.3 µg
Choline 2.1 mg
Chloride 0.74 mg
Niacin equivalents (NE) 0.569 mg
Iron 0.536 mg
Vitamin E (alpha-TE) 0.506 mg
Niacin (B3) 0.437 mg
Zinc 0.23 mg
Manganese 0.104 mg
Copper 0.081 mg
Selenium 0.054 µg
Pantothenic Acid (B5) 0.044 mg
Chromium 0.04 µg
Vitamin B6 0.038 mg
Thiamin (B1) 0.032 mg
Vitamin C 0.025 mg
Vitamin A (RE) 0.02 µg
Riboflavin (B2) 0.01 mg
Vitamin K 0.001 µg
Fatty acids
Monounsaturated fat 1.4 g
Polyunsaturated fat (PUFA) 0.813 g
Saturated fat 0.338 g
Sugars (breakdown)
Fructose 1.3 g
Glucose (dextrose) 1 g
Sucrose 0.004 g
Carbohydrate (breakdown)
Starch 8.1 g
Amino acids
Glutamic acid 0.292 g
Arginine 0.127 g
Aspartic acid 0.123 g
Leucine 0.082 g
Glycine 0.066 g
Phenylalanine 0.06 g
Alanine 0.054 g
Valine 0.054 g
Proline 0.052 g
Serine 0.05 g
Isoleucine 0.045 g
Threonine 0.036 g
Tyrosine 0.036 g
Lysine 0.032 g
Histidine 0.029 g
Methionine 0.014 g
Tryptophan 0.011 g
Cysteine 0.007 g
Phytosterols & stanols
Plant sterols (total) 8 mg
β-Sitosterol 5.6 mg
Campesterol 1.2 mg
Stigmasterol 1.2 mg
Carotenoids
Beta-carotene 0.12 µg
Proximate
Water 2.2 g
Vitamins
Biotin (Vitamin B7) 1.9 µg
Fats & Fatty Acids
Omega-6 (Linoleic acid) 0.793 g
Omega-3 (Alpha-linolenic acid) 0.006 g
Omega-6 (GLA) 0.003 g
Flavonols
Quercetin 0.001 mg
Isoflavonoids
Isoflavonoids (total) 0 mg

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