Category Archives: Snacks

Apple and Pecan Energy Balls (no bake)

My kids seem to need a 3 course meal to eat after school/pre-school,  so my snack tin needs to be topped up with nutritious and filling foods. These apple energy balls are something I saw another dietitian friend making on Instagram and we adapted it slightly, using different nuts to suit our tastes.

My 4 year old boy literally loved making and eating these. He raved about them and each day after preschool has been asking for them. It has been lovely to see him proudly showing them off to his older sister:

“I made these and they are yummy”.

I’ve not managed to do a vlog for ages… 3 children and work has meant a kitchen that is rarely tidy enough for filming in and few of those moments where we have the right moment with all children quiet and happy to join in. However I’m hoping to get back into it now.  I’d love to know your idea and thoughts for future videos.

Apple and Pecan Energy Balls
Serves 12
Super simple, tasty, nutritious and filling energy balls.
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Prep Time
10 min
Prep Time
10 min
153 calories
20 g
0 g
7 g
4 g
1 g
56 g
17 g
6 g
0 g
6 g
Nutrition Facts
Serving Size
56g
Servings
12
Amount Per Serving
Calories 153
Calories from Fat 59
% Daily Value *
Total Fat 7g
11%
Saturated Fat 1g
4%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 4g
Cholesterol 0mg
0%
Sodium 17mg
1%
Total Carbohydrates 20g
7%
Dietary Fiber 3g
14%
Sugars 6g
Protein 4g
Vitamin A
0%
Vitamin C
2%
Calcium
2%
Iron
6%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 300g apple
  2. 200g oats
  3. 70g pecans
  4. 60g raisins
  5. 40g peanut butter
Instructions
  1. Put the apple in the food processor first and use a grater attachement or you could grate by harns. Add a dash of hot water to make a rough purée.
  2. Now add the oats, pecans, raisins and nut butter and combine.
  3. Roll into balls using your hands.
  4. Pop in the fridge to chill.
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calories
153
fat
7g
protein
4g
carbs
20g
more
Adapted from Catherine Lippe, Lippe Nutrition
Dietitian UK http://www.dietitianuk.co.uk/

Carrot and Parsnip Cake

I’ve had a hankering for carrot cake for a few weeks after a conversation on social media about a bumper crop of carrots leading to recipes for carrot cake being posted. So when carrots were on offer and hubby came back with 3 bags of them plus 2 bags of parsnips it was suddenly my opportunity. Seriously, there are only so many things you can do with parsnips, so I thought why not try them in a cake. In that moment it felt like probable madness, however actually, you know what? The parsnips add a real kick to this cake. A warm earthiness and nuttiness that really adds to the sweetness of the carrots.

My main critic will always be my husband. He isn’t fobbed off as easily as the children, he has a sweet tooth and isn’t pulled in by any of the latest health trends or superfoods. So I tried him on one. He gave me the “what is it” quizzical expression which I interpret as “What the heck is the crazy woman now trying to give me”. To be fair, you can’t blame him, I am experimental in my approach and a fair few of these experiments just don’t work out. Upon trying it his response was “Actually that’s not bad”. Now for hubby that is a compliment. He isn’t overflowing with expression and excitement like me, thankfully or our house would be even more crazy! So this “Not bad” really meant “I wasn’t expecting it to taste nice but it is pretty good and I like it”. He agreed it was actually the parsnip that made it.

This cake is moist, light and a little to easy to eat. With 250g vegetables in it, it may feel pretty nutritious but you would have to eat a lot of cake to get a portion of veggie in! Having said that these will contain some vitamin A, some calcium and iron, so as cake goes, it is a good option. 

 

Carrot and Parsnip Cake
Yields 24
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121 calories
13 g
23 g
7 g
2 g
1 g
38 g
173 g
3 g
0 g
6 g
Nutrition Facts
Serving Size
38g
Yields
24
Amount Per Serving
Calories 121
Calories from Fat 59
% Daily Value *
Total Fat 7g
10%
Saturated Fat 1g
3%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
Cholesterol 23mg
8%
Sodium 173mg
7%
Total Carbohydrates 13g
4%
Dietary Fiber 1g
3%
Sugars 3g
Protein 2g
Vitamin A
22%
Vitamin C
2%
Calcium
5%
Iron
4%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 150ml Rapeseed Oil
  2. 60g Brown Sugar
  3. 3 Eggs
  4. 150g Carrots (2 large)
  5. 100g Parsnips (1 large)
  6. 300g Doves Farm Self Raising Flour
  7. 1 tsp Mixed Spice
  8. 1 tsp Cinnamon
Instructions
  1. Peel and grate the carrots and parsnip.
  2. Mix the oil and sugar together. Add the eggs and mix.
  3. Next add the grated vegetables and slowly add the flour and spices in.
  4. Pour into a greased and lined loaf tin.
  5. Bake at Gas Mark 5 for 30-40 minutes.
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calories
121
fat
7g
protein
2g
carbs
13g
more
Dietitian UK http://www.dietitianuk.co.uk/

Snack Attack: Wellaby’s review

The snack market is huge and every expanding, but often snacks can be laded in calories, saturated fat and less than nutritious. I am always on the look out for new, nutritious snacks that I can eat and recommend to others. 

Wellaby’s Simple Bakes are gluten, dairy and nut free. This of course does not make them any healthier in my eyes, but it does mean they could be a worthwhile addition to the free-from snack market. Many snacks in the free-from aisle have one food group removed and replaced with fat/sugar in order to help boost the taste. 

These baked snacks are less than 100kcals per serving – however this is for a 24g serving and they come in a 120g packet. So I doubt that many people would stick to this serving size.  As well as being low in calories per portion they are low in saturated fat and sugars.

Screen Shot 2017-02-26 at 22.03.30

They are marketed as being a wholegrain snack. Looking at the nutrition label they contain 4.2 g fibre per 100g, equivalent to a medium apple, this comes from the wholegrain rice flour and oats. A high fibre food is 6g/100g so I would put these as a mid-range fibre food.

I found these snacks really tasty. I sometimes find the flavouring in snack foods can be overpowering or too artificial tasting, but these were a good balance. I also enjoyed the crunch. 

WELLABYS_3PACK

It would be great to see these in smaller, portion controlled packets, I particularly like the fibre content and the fact they are gluten, dairy and nut free.

Disclaimer: All views are my own, I was sent these 3 packets to review.

Pear Rock Cakes, no added sugar.

It’s been a week of pretty awful sleep. That saying about “They saved the best till last” is not true when it comes to sleeping babies. The third baby is the worse sleeper! However she also gives the best cuddles and is super cute with it, so I can’t be cross with her.

When I don’t sleep well I tend to :

  1. Walk around in a bit of a brain fog, yet still be functional for work – how does that happen?
  2. Want to poke out the eyes of anyone who has a baby that sleeps through the night.
  3. Loose some of my words. My 6 year old is good at finding them for me. “I’m just making…..ummm, ummm” “Breakfast Mummy?” “Yes, that’s the one”. 
  4. Get creating in the kitchen. I’ve no idea how but cooking and baking helps restore my sanity.

So on a cold, fuzzy headed Sunday afternoon I was flicking through my recipe notebook and stumbled upon rockcakes. Rockcakes seem to be one of those recipes that people make in school or when they are learning to bake. I think they need a come-back. Super easy to make, which means the children can help, there is little that you can go wrong with and you are left with a mountain of tasty snacks for your week.

I’ve adapted the usual rock cake recipe by adding in fruit and upon tasty the mix I decided it was sweet enough for our palates. Try a bit of it before you add in the eggs and see what you think as you can always add in a little sugar to taste. Doing it this way will hopefully mean you don’t go OTT on the sugar content.

My kids were happy bunnies and rewarded me by playing nicely with minimal arguments all afternoon. I love the subtle pear hint in these. Perfect for tbe after school munchies, which happens to co-incide with my cuppa and snack time 🙂 

Dietitian UK: Pear Rockcakes

Pear Rock Cakes
Yields 20
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Prep Time
10 min
Prep Time
10 min
116 calories
17 g
29 g
5 g
2 g
3 g
45 g
9 g
5 g
0 g
1 g
Nutrition Facts
Serving Size
45g
Yields
20
Amount Per Serving
Calories 116
Calories from Fat 41
% Daily Value *
Total Fat 5g
7%
Saturated Fat 3g
14%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 29mg
10%
Sodium 9mg
0%
Total Carbohydrates 17g
6%
Dietary Fiber 1g
4%
Sugars 5g
Protein 2g
Vitamin A
3%
Vitamin C
2%
Calcium
3%
Iron
2%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 100g butter at room temperature
  2. 250g flour (I used Doves Farm Plain Gluten Free Blend)
  3. 2 tsp baking powder
  4. 1 tsp mixed spice
  5. 1 soft large pear, peeled and chopped
  6. 1 soft ripe banana, mashed
  7. 100g raisins
  8. 2 eggs
Instructions
  1. Rub the butter into the flour.
  2. Now add the baking power and spice.
  3. Add in the wet fruit. the pear should break down easily if you are using a stand mixer or food processor.
  4. Now mix the raisins in gently.
  5. Add in the eggs, one at a time.
  6. Taste and add sugar if needed, I found it wasn't necessary.
  7. Preheat the oven to Gas Mark 5, line and grease a baking tray.
  8. You should end up with a soft dough.
  9. Take dessert spoons of the mixture and gently shape into rounds.
  10. Place onto a greased, lined baking tray.
  11. Bake for 15-20 minutes until they are lightly browned on the top.
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calories
116
fat
5g
protein
2g
carbs
17g
more
Dietitian UK http://www.dietitianuk.co.uk/

Make your own healthy “graze” snack boxes

So snacking, it’s one of those things I definitely do. I tend to eat my 3 meals and at least 2 snacks a day. Which means my snacks need to be healthy, well most of them! Currently I am breastfeeding which makes me quite hungry at times. It is those moments when I have children clamouring for me, a baby wanting to feed and I know I need to eat that I need a ready to grab and go snack. That moment when it could be biscuits. Although I do eat my share of those too, I’ve recently discovered a wheat free dark chocolate and stem ginger cookie… dangerously nice. So to keep me on the straight and narrow I’ve started making snack boxes. This is something I often recommed to clients and many find them so useful. You can literally make a pile up for the week and take one to work each day, keep them in your bag or just on the worktop if you are at home.

Here are some of my favourite combos:

Cranberry.almond.choc
15g Dried cranberries, 15 almonds and 10g dark chocolate

 

Pecan,apple.edam
15g pecans, 15g dried apple, 1 tbsp dried edamame beans

 

Cashew.mango
15g cashews, 15g dried mango, 1 tsp mixed seeds

 

Brazil.apricot
5 brazil nuts, 3 dried apricots, 1 tsp mixed seeds

Here is me trying out Facebook Live and showing off my not so great phone video skills:

Love to hear your healthy snack box combos. Leave me a message/comment so I can steal your ideas too 😉

I tend to buy my nuts and dried fruit in bulk online (it is cheaper per kg but costs a bit up front) and I store a supply in the cupboard and a supply in glass jars on my shelf. Which looks pretty and also means we all see them and are more likely to eat them instead of reaching into the biscuit tin. 

“Keep healthy food – In plain sight so it is in your mind to eat it”

A good example of this is my toddler boy who often asks for “prawns” and points at the jars… he means prunes! 

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Courgette and Stilton Pinwheels

These little beauties are something that I always like to have a ready supply of in the freezer. They make an easy lunch and are great to take out and about. We are in that stage where the toddler boy likes to eat lunch early which is usually when we are out and about, so lots of packed lunches are needed. Seeing as he isn’t keen on sandwiches I have to be slightly more inventive. Savoury muffins, savoury flapjack and pinwheels all go down well. 

Courgette pinwheels 4

Courgettes are one of those vegetables that I love because you can add them into recipes without them being hugely noticeable. Grated courgette goes into a lot of things I make! Not don’t get me wrong, I’m not into hiding vegetables but I do like to add extra veggies to dishes when I can. My boy isn’t that keen on eating vegetables on their own so they need to be mixed into dishes. You could use any combo of toppings in these, be inspired by your fridge!

Courgette pinwheels 1

You could use pastry to make these, however I prefer pizza dough. I tend to make a large batch of the dough in the bread machine, make pizza with half and then make these with the rest. Knock them up, bake and freeze in a freezer bag. They defrost pretty quick for an easy, healthy lunch.

Here they are before baking…..

Courgette pinwheels 2

 

 

Courgette pinwheels 3

 

Courgette and Stilton Pinwheels
Yields 8
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Cook Time
20 min
Cook Time
20 min
141 calories
21 g
4 g
4 g
5 g
1 g
70 g
94 g
0 g
0 g
3 g
Nutrition Facts
Serving Size
70g
Yields
8
Amount Per Serving
Calories 141
Calories from Fat 35
% Daily Value *
Total Fat 4g
6%
Saturated Fat 1g
3%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 4mg
1%
Sodium 94mg
4%
Total Carbohydrates 21g
7%
Dietary Fiber 1g
4%
Sugars 0g
Protein 5g
Vitamin A
1%
Vitamin C
4%
Calcium
1%
Iron
6%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. Pizza Dough Recipe (I make double and make a large pizza with the other half of the dough)
  2. 140ml water
  3. 75g wholemeal bread flour
  4. 150g white bread flour
  5. 1 tbsp olive oil
  6. 1/2 tsp yeast
Topping
  1. 1 tbsp tomato puree
  2. 2 tsp red pesto
  3. 1/2 courgette grated
  4. 50g grated stilton
  5. 2 slices ham sliced (optional)
Instructions
  1. Make up the pizza dough, you could mix by hand and leave to rise or make in a bread machine.
  2. Roll it out on a floured surface, to a rectangle.
  3. Spread the tomatoe puree and pesto on the top.
  4. Cover with the courgette, stilton and ham.
  5. Roll it up longways (see picture) and slice into 2 inch pieces, it should make about 8-9.
  6. Grease and flour a baking tray, pre-bake the oven to Gas Mark 5.
  7. Turn each piece so the filling can be seen from the top (see picture).
  8. Place into the oven and bake for 20 minutes.
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calories
141
fat
4g
protein
5g
carbs
21g
more
Dietitian UK http://www.dietitianuk.co.uk/

Kiwi Frozen Yoghurt

This week I had passed to me 14 very ripe kiwi fruit. Too ripe to just eat, but I just can’t see food go to waste. It was a hot day, my small people had already asked for ice-lollies so this was the logical step. 

The result is something good. I love that tang you get with kiwi…. so here you get the tanginess along with the sweetness of the banana and the yoghurt adds the creaminess. 

It made enough to fill my ice-cream maker bowl, so about 1 litre. 

WARNING: it is addictively delicious, but thankfully very healthy.

Kiwi are packed with vitamin C, they also provide some fibre, potassium, vitamin E and folate. With a range of phytochemicals in them such as carotenes and flavonoids they pack a fair punch of hefty goodness that will help fight antioxidants. A study in 2000 on 18,000 Italian children found that eating 5-7 portions of kiwi/citrus fruit per week reduced wheezing by 44% and shortness of breath by 32%.  

Also known as chinese gooseberries as they were originally grown in China, then taken over to New Zealand in the early 20th century. To test if they are ripe you can press gently with your thumb and finger at the ends, there should be a little bit of give.

Kiwi Froyo 1
Before freezing
Kiwi Froyo1
In the ice cream maker
Kiwi Frozen Yoghurt
Serves 12
Super simply and healthy frozen yoghurt recipe.
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58 calories
14 g
0 g
0 g
1 g
0 g
90 g
3 g
8 g
0 g
0 g
Nutrition Facts
Serving Size
90g
Servings
12
Amount Per Serving
Calories 58
Calories from Fat 4
% Daily Value *
Total Fat 0g
1%
Saturated Fat 0g
0%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 3mg
0%
Total Carbohydrates 14g
5%
Dietary Fiber 3g
11%
Sugars 8g
Protein 1g
Vitamin A
2%
Vitamin C
126%
Calcium
3%
Iron
2%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 14 over-ripe kiwi
  2. 1 ripe banana
  3. 250ml natural or Greek yoghurt
Instructions
  1. If using an ice-cream maker freeze the bowl in advance (or make this up, pop in the fridge until the ice-cream maker bowl is cold).
  2. Peel the kiwi and banana and cut into chunks. Place in a food processor.
  3. Blitz to a puree.
  4. Add the yoghurt and mix.
  5. Pop into the ice-cream maker and let it churn.
  6. Freeze whatever you don’t eat.
  7. If you are not using an ice-cream maker then pop into a bowl and freeze.
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calories
58
fat
0g
protein
1g
carbs
14g
more
Dietitian UK http://www.dietitianuk.co.uk/

Why eating nuts can aid weight control.

A few things you may not know about almonds

The nutrition basics:

  • Almonds have a proven heart health claim. This is due to being high in monounsaturated fat and their vitamin E content. They are the tree nut with the highest amount of vitamin E. Proven to lower total and LDL cholesterol.
  • 1 handful of almonds contain a similar amount of polyphenols to 1 cup of green tea. 
  • They are low in glycaemic index and when eaten together they can lower the impact on blood sugars of other carbohydrate foods. 
  • 1 serving (1 oz) contains 12 vitamins and minerals (including folic acid, niacin, magnesium, vitamin B6, zinc, copper and potassium) and 6 g protein. This protein helps provide a powerful satiating effect, so they keep you fuller for longer.
  • They are the nuts with the longest shelf life.
  • You need 2 types of almond trees present for pollination, as the bees need to carry pollen from 1 type of almond tree to another.

Heart Health:

2 large studies show the heart health benfits of nuts:

1. Nurses’ Health Study (over 86,000 nurses followed over 14 years)

2. the Adventist Health Study (followed over 27,000 men)

Dietitian UK: Why almonds are so good for you

In total these studies assessed the diets of over 110,000 men and women and after adjusting for other risk factors they linked the intake of five or more servings of nuts per week to a 35 – 50 percent reduction in risk of coronary heart disease incidence and death.

If nuts are high in fat, won’t eating them make me fat?

It sounds like common sense doesn’t it. However the evidence begs to differ. Nut eaters tend to come out at a lower body weight than non-nut eaters. Here is one example for you:

A 24 week weight loss interventional study on obese women compared:

Group A who ate 84g of almonds per day, equivalent to 3 portions of almonds per day. 

A low calorie diet 

39% total fat, 25% MUFA and 32% carbohydrate

Group B on a low calorie, complex carbohydrate diet. 

(18% total fat, 5% MUFA and 53% carbohydrate)

Both diets were equivalent calories and protein. The results showed a 62% greater reduction in weight/BMI, 50% greater reduction in waist circumference and 56% greater reduction in Fat mass in the almond-group.

Int J Obesity Related Metabolic Disease (2003): 27: 1365.

The Reasoning:

Firstly….You don’t absorb all the calories from nuts. That fact blew me away the first time I heard it and understood it. In fact I know now that we absorb different amounts calories from different nuts. The research is ongoing on this and some of it so new it is yet to be published. for the same nuts there is then a difference in the amount of energy we absorb for different nut products – whole, chopped, nut butters.

Secondly…. the calorie content of foods is not that accurate. It is calculated using conversion factors rather than being measured.  Digestibility is not taken into account. If we measured the urinary and fecal energy after eating almonds we would get a more accurate figure, but just getting someone to eat only almonds so we can so this is an extreme task. Some new research has looked at another way of doing this using a base diet with and without almonds. This highlighted that there is a definite difference between the food label calorie content and the measured calorie content of nuts.

The real calorie content of nuts is 5-21% lower than the labels tell us. It varies depending on the type of nut and the processing of the nut. 

Take Home Message:

Nuts are good, no, GREAT for you when eaten in sensible portion sizes. Obviously overeating them can lead to excess calorie intake and weight gain. However,  when eaten daily, in portion controlled amounts, they can help with weight control, satiety and provide a good heart health benefit too.

I personally love the portion tins you can get. 

Portion:

A portion is described as: 1 oz, 2 tbsp, a small handful, 30g.

In actual numbers of nuts this is:

23 almonds, 18 cashews, 12 hazelnuts, 8 brazil nuts ,35 peanuts, 15 pecan halves or 14 walnut halves.

Dietitian UK: Nuts portion guide

 

 

Disclaimer: I recently attended a Round Table event for the Almond B0ard of California. Some of the information in this post has come from that day. This post was not paid for, nor was I asked to write it, it just interests me!

Cocao Power Balls

You know those moments when you have a craving for chocolate? For me it is usually mid afternoon, that lull part of the day. Or just before teaching a class, when I need a pick-me-up and energy boost. So I created these beauties to help me, as I’m kind I thought I would share 😉 Now who wants one?

Dietitian UK: Cocao Power balls 2

Note: these are delicious and easy to make, but you do get messy hands!

Packed with nuts and dried fruit I find these great to grab 1 of as I’m on my way to teach a class. My children like them as part of their pudding calling them “chocolate balls”.

Miss K: “Mummy can I have more of those chocolate balls? I wasn’t sure about them on first bite but they are scrummy”

Shall I tell her they don’t actually have chocolate in them?

Dietitian UK: Cocao Power balls

Cocao Power Balls
Yields 8
A power packed healthy treat with that chocolatey hit.
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Prep Time
10 min
Prep Time
10 min
119 calories
17 g
0 g
5 g
3 g
1 g
31 g
1 g
8 g
0 g
4 g
Nutrition Facts
Serving Size
31g
Yields
8
Amount Per Serving
Calories 119
Calories from Fat 45
% Daily Value *
Total Fat 5g
8%
Saturated Fat 1g
4%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 0mg
0%
Sodium 1mg
0%
Total Carbohydrates 17g
6%
Dietary Fiber 2g
10%
Sugars 8g
Protein 3g
Vitamin A
0%
Vitamin C
0%
Calcium
2%
Iron
5%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 100g dates
  2. 75g nuts
  3. 60g oats
  4. 2 tsp cocao powder
  5. 1 tbsp water
Instructions
  1. Blitz the nuts in a coffee grinder or chop them into small pieces with a sharp knife. I use the nuts and seeds grinder on my Kenwood Chef. I used a mixed of walnuts, hazelnuts and cashews.
  2. Remove the nuts and place in a bowl.
  3. Now blitz up or finely chop the dates, add a splash of water if needed to help as they are sticky!
  4. Add to the nuts and mix in the cocao and a little water if needed to help it all bind. You can pop it in a stand mixer at this point and save your arms.
  5. Roll into small balls and you are done!
beta
calories
119
fat
5g
protein
3g
carbs
17g
more
Dietitian UK http://www.dietitianuk.co.uk/

Banana Oaty Bars

 Mini-Disaster in our house usually means…. there is no flapjack left, we are out of milk, Miss K cannot find a very important item (insert “really not important in the grand scheme of life but a calamity to her”), or a section of the train track has come apart. I quite love the fact that these really are regular disasters in the eyes of my small ones. How simple life can be!

Today’s disaster led to a distraught 2 year old.

 1. The flapjack tin was empty

2. There were not enough oats to make more.

Super Mummy to the rescue. I rarely make the same recipe twice anyway 😉

So I adapted my semi-famous banana and sultana flapjack recipe by adding flour. It comes out less of a flapjack and more of an oat bar. Dense, oaty and firm – no crumbly texture here. A really good option to have with a cuppa, for lunch boxes or to feed a snacking child. They are sweet but not too sweet, if you know what I mean. The oats provide that wholegrain goodness, the banana and sultanas pack in the fruit and there is just a hint of honey and butter to bind it all.

It’s falls into that territory of “Is it a flapjack? Is is a cake? It is a bar?”

You know what? I can’t decide but all that really matters is it is healthy and yummy!

Dietitian UK: Banana Oaty Bars

Banana Oat Bars (wheat free, gluten free)
Yields 12
Quick, easy oat bar recipe that is healthy and great for hungry children.
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Prep Time
10 min
Cook Time
20 min
Prep Time
10 min
Cook Time
20 min
118 calories
19 g
9 g
4 g
2 g
2 g
43 g
1 g
5 g
0 g
1 g
Nutrition Facts
Serving Size
43g
Yields
12
Amount Per Serving
Calories 118
Calories from Fat 36
% Daily Value *
Total Fat 4g
6%
Saturated Fat 2g
11%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 9mg
3%
Sodium 1mg
0%
Total Carbohydrates 19g
6%
Dietary Fiber 1g
6%
Sugars 5g
Protein 2g
Vitamin A
2%
Vitamin C
2%
Calcium
1%
Iron
3%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 100g oats (gluten free if needed)
  2. 100g plain flour (I used a gluten free blend)
  3. 100g sultanas
  4. 1 mashed banana
  5. 2 tbsp honey
  6. 50g butter
Instructions
  1. Mix the dry ingredients together, by hand or in a food processor/stand mixer.
  2. Melt the honey and butter together in a bowl and then add along with the banana.
  3. Mix well, I left this for a few minutes in my stand mixer.
  4. Press into a lined, greased baking tray, cover the top with foil for half of the cooking time to stop the sultanas getting burnt.
  5. Bake at Gas Mark 5 for 20-30 minutes.
beta
calories
118
fat
4g
protein
2g
carbs
19g
more
Dietitian UK http://www.dietitianuk.co.uk/