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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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Strawberry & Chia Seed Jam on Crispbreads
Strawberry & Chia Seed Jam on Crispbreads
32 Nutrition score
Snack 🥄 8 min prep 👤 4 servings

Chia seeds set mashed strawberries into a real jam without any added sugar or pectin — the result is bright, fruity and genuinely spreadable. Keeps for a week and works on crispbreads, toast or porridge.

vegan gluten free no cook no added sugar high omega3 meal prep
Nutrient Fingerprint % of adult daily reference intake · per serving
💪 Protein
5%
🌾 Fibre
16%
🦴 Calcium
8%
⚡ Iron
12%
🌿 Magnesium
14%
🍊 Vitamin C
92%
🍃 Folate
23%
🫀 Omega-3
58%

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

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Ingredients (per serving)
Method
  1. 1 Important: always soak chia seeds before consuming — they absorb liquid and swell after eating if consumed dry.
  2. 2 Hull and roughly chop the strawberries. Place in a bowl or saucepan and mash thoroughly with a fork — for a smoother result, heat them briefly in a small pan over medium heat for 3–4 minutes until they collapse, then mash.
  3. 3 Add the lemon juice and chia seeds to the warm or cool strawberry mash. Stir very well, making sure the chia seeds are evenly distributed rather than clumped together. Refrigerate for at least 1 hour — the chia seeds will absorb the liquid and set the jam to a spreadable consistency.
  4. 4 Stir before using. Spread generously on rye crispbreads. Keeps refrigerated for up to 7 days in a sealed jar.

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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
40
GI Score
🟢 Low GI
2
GL / Serving
Low 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
395 kJ
Energy (kJ)
93.5 kcal
Energy (kcal)
16 g
Carbohydrate
4.9 g
Fibre (NSP)
4.5 g
Total Sugars
2.7 g
Protein
2.4 g
Fat
41.3 mg
Sodium
0.1 g
Salt
21.3 kcal
Energy (kcal, CoFID)
Micronutrient
Potassium 212 mg
Phosphorus 114 mg
Chloride 91.3 mg
Calcium 55.9 mg
Folate 45.9 µg
Magnesium 42 mg
Vitamin C 36.6 mg
Choline 4.9 mg
Selenium 4.5 µg
Vitamin K 1.9 µg
Niacin (B3) 1.1 mg
Iron 1 mg
Niacin equivalents (NE) 0.83 mg
Zinc 0.679 mg
Manganese 0.394 mg
Pantothenic Acid (B5) 0.38 mg
Vitamin E (alpha-TE) 0.329 mg
Copper 0.125 mg
Chromium 0.125 µg
Thiamin (B1) 0.091 mg
Vitamin B6 0.062 mg
Vitamin A (RE) 0.05 µg
Riboflavin (B2) 0.029 mg
Minerals
Iodine 0.625 µg
Fatty acids
Polyunsaturated fat (PUFA) 1.6 g
Monounsaturated fat 0.463 g
Saturated fat 0.049 g
Sugars (breakdown)
Sucrose 3.1 g
Fructose 2 g
Glucose (dextrose) 1.9 g
Maltose 0.09 g
Carbohydrate (breakdown)
Starch 11.5 g
Amino acids
Glutamic acid 0.233 g
Arginine 0.143 g
Aspartic acid 0.13 g
Leucine 0.107 g
Valine 0.078 g
Phenylalanine 0.068 g
Alanine 0.067 g
Serine 0.067 g
Proline 0.063 g
Isoleucine 0.062 g
Glycine 0.058 g
Lysine 0.055 g
Threonine 0.05 g
Tyrosine 0.046 g
Histidine 0.034 g
Methionine 0.029 g
Cysteine 0.022 g
Tryptophan 0.019 g
Phytosterols & stanols
Plant sterols (total) 6.3 mg
β-Sitosterol 4.4 mg
Campesterol 0.938 mg
Stigmasterol 0.938 mg
Plant stanols (total) 0.375 mg
Carotenoids
Beta-carotene 0.3 µg
Proximate
Water 60.7 g
Vitamins
Biotin (Vitamin B7) 2 µg
Fats & Fatty Acids
Omega-3 (Alpha-linolenic acid) 1.2 g
Omega-6 (Linoleic acid) 0.509 g
Flavonols
Quercetin 1.4 mg
Kaempferol 1.1 mg
Myricetin 0.219 mg
Flavones
Luteolin 0.013 mg
Apigenin 0.006 mg
Flavanones
Hesperetin 0.362 mg
Naringenin 0.197 mg
Flavanols (Flavan-3-ols)
Catechin (+) 1.9 mg
Epicatechin (-) 0.263 mg
Epigallocatechin gallate (EGCG) 0.069 mg
Anthocyanins
Pelargonidin (total glycosides) 7.4 mg
Cyanidin (total glycosides) 0.294 mg
Delphinidin (total glycosides) 0.013 mg
Malvidin (total glycosides) 0.006 mg
Isoflavonoids
Isoflavonoids (total) 0.003 mg
Daidzein 0.001 mg
Genistein 0.001 mg

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