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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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🍨
Vegan Ginger Treacle Loaf
16 Nutrition score
Dessert 🥄 15 min prep 🔥 35 min cook 👤 8 servings

A deeply dark, sticky ginger loaf sweetened with black treacle and dates — entirely plant-based, using flax eggs as the binder. Black treacle gives this an almost medicinal intensity that true ginger cake lovers will recognise immediately. The flavour doubles in depth after 24 hours.

vegan gluten free dairy free no refined sugar make ahead
Nutrient Fingerprint % of adult daily reference intake · per serving
💪 Protein
8%
🌾 Fibre
11%
🦴 Calcium
14%
⚡ Iron
32%
🌿 Magnesium
23%
🍊 Vitamin C
5%
🍃 Folate
7%
🫀 Omega-3
29%

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 Make the flax eggs: combine the ground flaxseed with 60ml (4 tablespoons) cold water. Stir and leave for 5 minutes to gel.
  2. 2 Preheat oven to 180°C (160°C fan). Grease a 900g loaf tin with a little sunflower oil and line with baking paper.
  3. 3 Soak the pitted dates in boiling water for 10 minutes, drain and blend to a smooth paste.
  4. 4 Mash the banana well. Warm the black treacle briefly — 15 seconds in a microwave — to make it pourable. Finely grate the fresh ginger on the smallest side of the grater.
  5. 5 In a large bowl, whisk together the flax gel, mashed banana, date paste and warmed treacle. Add the grated ginger — use generously; this is a ginger cake and the ginger should be unmistakable. A pinch of ground cinnamon and a pinch of ground cloves in the method here work very well alongside the fresh ginger if you have them.
  6. 6 Blend the rolled oats to a fine flour. Add the baking powder and a pinch of salt. Fold the dry ingredients into the wet mixture until just combined.
  7. 7 Pour into the prepared loaf tin — the batter will be very dark and quite pourable. Bake 33–37 minutes until a skewer comes out with just moist crumbs. The loaf will be very dark on top; this is correct.
  8. 8 Leave to cool completely in the tin before slicing — it is quite fragile when warm. Wrap in baking paper and keep for 24 hours before eating if you can; the flavour transforms overnight. Keeps for 7 days wrapped at room temperature.

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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
55
GI Score
🟢 Low GI
16
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
770 kJ
Energy (kJ)
183 kcal
Energy (kcal)
36.9 g
Carbohydrate
17.7 g
Total Sugars
3.9 g
Protein
3.3 g
Fibre (NSP)
3.2 g
Fat
168 mg
Sodium
0.42 g
Salt
15.2 kcal
Energy (kcal, CoFID)
Micronutrient
Potassium 453 mg
Phosphorus 235 mg
Chloride 171 mg
Calcium 98 mg
Magnesium 69.4 mg
Folate 14.7 µg
Choline 12.1 mg
Iron 2.8 mg
Vitamin C 1.8 mg
Selenium 1.8 µg
Manganese 1.4 mg
Niacin equivalents (NE) 1.3 mg
Chromium 1.3 µg
Zinc 0.896 mg
Niacin (B3) 0.653 mg
Vitamin A (RE) 0.563 µg
Pantothenic Acid (B5) 0.38 mg
Thiamin (B1) 0.341 mg
Vitamin E (alpha-TE) 0.276 mg
Copper 0.258 mg
Vitamin B6 0.183 mg
Vitamin K 0.121 µg
Riboflavin (B2) 0.036 mg
Minerals
Iodine 2.7 µg
Fatty acids
Polyunsaturated fat (PUFA) 1.5 g
Monounsaturated fat 1 g
Saturated fat 0.529 g
Trans fat 0.003 g
Sugars (breakdown)
Fructose 6.8 g
Glucose (dextrose) 6.8 g
Sucrose 3.9 g
Lipids
Cholesterol 0.075 mg
Carbohydrate (breakdown)
Starch 19.4 g
Amino acids
Glutamic acid 1.1 g
Aspartic acid 0.317 g
Leucine 0.284 g
Arginine 0.235 g
Proline 0.215 g
Valine 0.21 g
Phenylalanine 0.198 g
Serine 0.184 g
Alanine 0.167 g
Isoleucine 0.165 g
Glycine 0.146 g
Tyrosine 0.14 g
Threonine 0.135 g
Lysine 0.129 g
Methionine 0.102 g
Histidine 0.097 g
Cysteine 0.071 g
Tryptophan 0.05 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) 0.25 mg
Carotenoids
Beta-carotene 4.9 µg
Lycopene 0.75 µg
Proximate
Water 23.3 g
Vitamins
Biotin (Vitamin B7) 4.9 µg
Fats & Fatty Acids
Omega-3 (Alpha-linolenic acid) 0.575 g
Omega-6 (Linoleic acid) 0.144 g
Flavonols
Quercetin 0.158 mg
Kaempferol 0.021 mg
Myricetin 0.002 mg
Flavanols (Flavan-3-ols)
Catechin (+) 1.4 mg
Epicatechin (-) 0.394 mg
Anthocyanins
Cyanidin (total glycosides) 0.213 mg
Isoflavonoids
Genistein 0.001 mg
Isoflavonoids (total) 0.001 mg

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