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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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🍨
Warm Strawberry & Raspberry Compote
7 Nutrition score
Dessert 🥄 2 min prep 🔥 5 min cook 👤 2 servings

Strawberries and raspberries barely cooked in their own juice with a squeeze of lemon — a five-minute dessert that improves almost anything it is spooned over, and is perfectly good on its own. Serve warm or at room temperature.

vegan gluten free quick no added sugar high vitamin c high antioxidant
Nutrient Fingerprint % of adult daily reference intake · per serving
💪 Protein
2%
🌾 Fibre
9%
🦴 Calcium
4%
⚡ Iron
6%
🌿 Magnesium
7%
🍊 Vitamin C
149%
🍃 Folate
44%
🫀 Omega-3
7%

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 Hull the strawberries and halve or quarter them depending on size. Place in a saucepan with the raspberries and lemon juice. Cook over a medium-low heat, stirring occasionally, for 4–5 minutes. The berries will release their juice and the mixture will thicken slightly. Do not let it boil hard — a gentle simmer is enough.
  2. 2 Taste and add a little more lemon juice if you want more sharpness. The compote should be sauce-like but still have pieces of fruit.
  3. 3 Serve warm, spooned into bowls on its own, or over a scoop of banana nice cream (recipe 197 or 206). Keeps refrigerated for 3 days and reheats well. Also excellent cold, stirred through coconut chia pudding.
🔄 Cook Once, Eat Twice These recipes share key ingredients — cook in batch and you're halfway there
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Shares: Strawberries, raw, Raspberries, raw
⏱ 5 min
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Shares: Strawberries, raw, Raspberries, raw
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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
41
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
176 kJ
Energy (kJ)
41.8 kcal
Energy (kcal)
8.5 g
Carbohydrate
8.5 g
Total Sugars
2.6 g
Fibre (NSP)
1.1 g
Protein
0.6 g
Fat
3.1 mg
Sodium
0.01 g
Salt
53.3 kcal
Energy (kcal, CoFID)
Micronutrient
Potassium 260 mg
Folate 88 µg
Vitamin C 59.7 mg
Chloride 55 mg
Phosphorus 41.1 mg
Calcium 25.3 mg
Magnesium 21.5 mg
Vitamin K 8.1 µg
Niacin equivalents (NE) 1.1 mg
Vitamin A (RE) 0.9 µg
Niacin (B3) 0.833 mg
Pantothenic Acid (B5) 0.833 mg
Vitamin E (alpha-TE) 0.773 mg
Selenium 0.525 µg
Manganese 0.51 mg
Iron 0.503 mg
Zinc 0.225 mg
Vitamin B6 0.109 mg
Copper 0.055 mg
Thiamin (B1) 0.025 mg
Riboflavin (B2) 0.023 mg
Minerals
Iodine 3.8 µg
Fatty acids
Polyunsaturated fat (PUFA) 0.113 g
Saturated fat 0.105 g
Monounsaturated fat 0.075 g
Sugars (breakdown)
Fructose 4.6 g
Sucrose 4.4 g
Glucose (dextrose) 3.9 g
Amino acids
Aspartic acid 0.053 g
Glutamic acid 0.053 g
Leucine 0.032 g
Arginine 0.026 g
Lysine 0.026 g
Valine 0.026 g
Alanine 0.021 g
Serine 0.021 g
Phenylalanine 0.021 g
Isoleucine 0.02 g
Threonine 0.017 g
Glycine 0.016 g
Proline 0.016 g
Tyrosine 0.014 g
Histidine 0.01 g
Methionine 0.009 g
Tryptophan 0.005 g
Cysteine 0.005 g
Carotenoids
Beta-carotene 5.4 µg
Proximate
Water 141 g
Vitamins
Biotin (Vitamin B7) 2.1 µg
Fats & Fatty Acids
Omega-6 (Linoleic acid) 0.254 g
Omega-3 (Alpha-linolenic acid) 0.143 g
Flavonols
Quercetin 1.2 mg
Kaempferol 0.375 mg
Myricetin 0.287 mg
Flavones
Luteolin 0.03 mg
Apigenin 0.015 mg
Flavanones
Hesperetin 1.1 mg
Naringenin 0.299 mg
Flavanols (Flavan-3-ols)
Catechin (+) 3.3 mg
Epicatechin (-) 3 mg
Epigallocatechin gallate (EGCG) 0.488 mg
Anthocyanins
Cyanidin (total glycosides) 14.4 mg
Pelargonidin (total glycosides) 9.7 mg
Malvidin (total glycosides) 0.105 mg
Delphinidin (total glycosides) 0.03 mg
Isoflavonoids
Isoflavonoids (total) 0.004 mg

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