Tag Archives: healthy flapjack recipe

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/

Banana, Peanut Butter and Chocolate Chip Flapjack (WF, GF, DF).

It’s been a rainy summers week, so I felt the need to pimp up my own flapjack recipe to cheer us up. It’s a healthier take on a full fat, full syrup flapjack, perfect for a cuppa on a rainy day. What is even better is that I used peanut butter in it so my hubby won’t touch it 😉 I love using peanut butter in baking as it is lower in saturated fats, higher in the heart healthier monounsaturates and it also adds protein to help with satiety. The oats provide low glycaemic index carbs which can help stabilise blood sugars so also helping to keep you fuller for longer. It should provide for a healthy snack that will tide you over until your next meal.

Recipe creation for me provides an outlet for creativity and is almost a form of therapy as I switch off from “work” and get inspired by what is around me. It’s actually something I sometimes recommend to eating disorder clients, but they don’t have to eat it unless they want to. Often they love looking at recipes, love creating things and so being given the green light to go ahead and make things but not have to eat them can be quite releasing. 

So here is my latest flapjack. It’s a keeper. It is also wheat free, gluten free (if you use gluten free oats) and can be made dairy free if you use the right chocolate. GENIUS.

Dietitian UK: Peanut butter and choc flapjack

Banana, Peanut Butter and Chocolate Chip Flapjack
Yields 12
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Prep Time
10 min
Cook Time
25 min
Prep Time
10 min
Cook Time
25 min
167 calories
21 g
2 g
7 g
6 g
2 g
51 g
46 g
7 g
0 g
5 g
Nutrition Facts
Serving Size
51g
Yields
12
Amount Per Serving
Calories 167
Calories from Fat 63
% Daily Value *
Total Fat 7g
11%
Saturated Fat 2g
10%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 3g
Cholesterol 2mg
1%
Sodium 46mg
2%
Total Carbohydrates 21g
7%
Dietary Fiber 3g
13%
Sugars 7g
Protein 6g
Vitamin A
1%
Vitamin C
3%
Calcium
3%
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. 200g oats (gluten free if needed)
  2. 100g peanut butter (I used a low sugar, low salt version)
  3. 80g chocolate chips or chopped up chocolate (Dairy free e.g. Booja Booja if needed)
  4. 2 mashed, over-ripe bananas
Instructions
  1. Mix it all together by hand or food mixer.
  2. Grease and line a baking tray.
  3. Spread it into the baking tray, so it is about 2cm thick.
  4. Bake at Gas Mark 5 for 25-30 minutes.
beta
calories
167
fat
7g
protein
6g
carbs
21g
more
Dietitian UK http://www.dietitianuk.co.uk/

Carrot and Cheese Savoury Flapjacks

My ongoing obsession with flapjack has turned a corner this week. I’ve discovered a new love. Savoury flapjack. As the J boy has also inherited my flapjack loving genes, I thought it may be a good way to get his veggie love on too. It turns out it worked a treat. So if you want to boost the amount of veggies your family eats, give these a whirl.

I’ve used carrot in sweet flapjacks and made carrot cereal bars, but these are different. Carrot, cheese and oats. Now I say it I wonder why I didn’t try it out before.

The J boy loved these as part of his lunches, as did I. Miss K had to be kept away from them the day I made them as she wanted to eat the lot! 

So if you want a different twist on flapjack then try these beauts out.

 Dietitian UK: Carrot and Cheese Flapjack

Savoury Carrot Flapjack.
Yields 12
Perfect for snacking or lunches these are a great way to eat your veggies.
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Prep Time
10 min
Total Time
25 min
Prep Time
10 min
Total Time
25 min
105 calories
13 g
38 g
4 g
5 g
2 g
44 g
60 g
1 g
0 g
2 g
Nutrition Facts
Serving Size
44g
Yields
12
Amount Per Serving
Calories 105
Calories from Fat 35
% Daily Value *
Total Fat 4g
6%
Saturated Fat 2g
9%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 38mg
13%
Sodium 60mg
3%
Total Carbohydrates 13g
4%
Dietary Fiber 2g
8%
Sugars 1g
Protein 5g
Vitamin A
44%
Vitamin C
1%
Calcium
6%
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. 200g rolled oats
  2. 150g finely grated carrots
  3. 75g grated cheese
  4. 2 eggs beaten
  5. pinch of mixed dried or fresh herbs,
Instructions
  1. Preheat the oven to Gas Mark 5.
  2. Weight out the oats.
  3. Peel and grate the carrots, and grate the cheese. Mix with the oats.
  4. Add the eggs and herbs and mix well.
  5. Press into a greased and lined flapjack tin.
  6. Bake for 25 minutes.
beta
calories
105
fat
4g
protein
5g
carbs
13g
more
Dietitian UK http://www.dietitianuk.co.uk/

Rhubarb Crumble Squares (GF, DF, WF).

We’ve just had a wonderful week away in France, where all the food was cooked for us. I love being cooked for. One of the days we had rhubarb crumble. Rhubarb is one of those fruits that I adore but don’t cook very often as the rest of the family are not as keen on it as I am. I love the tart flavour and the way it perfectly compliments custard, another of my favourite foods!

On coming back home we have all felt pretty exhausted. Such is the joy of a holiday and travelling with small children (one of whom did not sleep at all well all week). However after a week out of the kitchen and a week of no flapjack, my creative side was itching to get going. So instead of sitting on the sofa and dozing, like I should have done, I remembered a neglected bag of rhubarb in my freezer. It was literally shouting out to me cooked up into an oaty, crunchy, crispsy, chewy delight. I took inspiration from crumble, a rhubarb crisp recipe that came to me from childhood and my beloved flapjack.

This isn’t any ordinary flapjack. This is rhubarb cooked to a jam consistency, layered ontop of a soft oaty base, topped with crispy oaty bits. I’ll admit I was unsure about the peanut butter, but you know what? It works! Both my kids are instant fans, rhubarb is back on the menu!

A few shots of baking in action:

The rhubarb layer goes on.

Rhubarb Crumble Squares

Before Baking.

Dietitian UK: Rhubarb Crumble Squares before cooking

The finished product:

Dietitian UK: Rhubarb Crumble Squares

Rhubarb Crumble Squares
Yields 12
Naturally sweetened rhubarb on a soft oaty base with a crunchy oat crumble on top. No added sugars. Plenty of natural sweetness and wholegrain goodness.
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Prep Time
20 min
Prep Time
20 min
150 calories
21 g
16 g
6 g
6 g
1 g
71 g
48 g
7 g
0 g
4 g
Nutrition Facts
Serving Size
71g
Yields
12
Amount Per Serving
Calories 150
Calories from Fat 49
% Daily Value *
Total Fat 6g
9%
Saturated Fat 1g
5%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 2g
Cholesterol 16mg
5%
Sodium 48mg
2%
Total Carbohydrates 21g
7%
Dietary Fiber 3g
14%
Sugars 7g
Protein 6g
Vitamin A
1%
Vitamin C
3%
Calcium
4%
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.
For the Rhubarb filling
  1. 300g rhubarb in chunks (I used frozen)
  2. 2 tsp corn flour mixed with 2 tbsp water
  3. 100g dates
  4. 100ml water
For the oaty layer
  1. 200g oats
  2. 100g peanut butter
  3. 1 egg
Instructions
  1. Place the rhubarb in a pan over a medium heat. Let it start to release its juices and cook.
  2. Meanwhile finely chop the dates and add to the pan with 100ml water.
  3. Mix the cornflour with the 2 tbsp water and mix in.
  4. Allow it to all simmer away for 10 minutes, stirring frequently so the rhubarb breaks down and it all become a sort of jam.
  5. Whilst that cooks mix the oats with the peanut butter and the egg.
  6. Spread just over half of the layer on the base of a flapjack pan.
  7. Top with the rhubarb jam.
  8. Crumble the rest of the oat mixture over the top.
  9. Bake in the oven at Gas Mark 5 for 25-30 minutes.
beta
calories
150
fat
6g
protein
6g
carbs
21g
more
Dietitian UK http://www.dietitianuk.co.uk/

Plum and Ginger Flapjack

Flapjack. Literally it makes my world a happier place. However I’ve had a bit of a problem of late. The children are eating the bananas too fast and I just don’t have enough that are going bad to be able to make my signature banana and sultana flapjack. So with a glut of plums in the freezer and the plum tree back in blossom again I’ve created a new favourite. This one is reminiscent of plum and ginger crumble. What’s not to love?

I love it because 1. It has ginger in. 2 It isn’t too sweet 3. It takes 10 minutes to knock up and 4. It is flapjack. Miss K loves it’s because is is pink. The J-boy loves it because it is food.

I can happily feed this to my children knowing it is packed with wholegrains and fruit. 

 Dietitian UK: Plum Flapjack-1

Healthy Plum and Ginger Flapjack
Serves 12
A super healthy, yet tasty flapjack using cooked plums, no added sugar. Gluten free, Wheat free.
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Prep Time
10 min
Prep Time
10 min
118 calories
13 g
0 g
6 g
3 g
1 g
40 g
2 g
2 g
0 g
5 g
Nutrition Facts
Serving Size
40g
Servings
12
Amount Per Serving
Calories 118
Calories from Fat 55
% Daily Value *
Total Fat 6g
10%
Saturated Fat 1g
5%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 3g
Cholesterol 0mg
0%
Sodium 2mg
0%
Total Carbohydrates 13g
4%
Dietary Fiber 2g
8%
Sugars 2g
Protein 3g
Vitamin A
6%
Vitamin C
3%
Calcium
1%
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. 200g oats (gluten free)
  2. 200g cooked plums (no sugar added)
  3. 75g butter/margarine
  4. 1 tsp ground ginger
  5. 2 tsp Sukrin Gold
Instructions
  1. Preheat the oven to Gas Mark 5.
  2. Grease and line a baking tray.
  3. Melt the butter.
  4. Mix all the ingredients together and place into the baking tray.
  5. Bake for 20-25 minutes.
Notes
  1. You can substitute the Sukrin Gold for 2 tbsp honey.
beta
calories
118
fat
6g
protein
3g
carbs
13g
more
Dietitian UK http://www.dietitianuk.co.uk/

Spiced Apple Granola Bars (gluten free, no added sugar)

You remember that whole apple and peanut butter craze? If you liked that then you will love these. Don’t fret, if you are not a nut butter fan (my hubby isn’t) then I’m pretty sure you should try these too. Think apple, cinnamon, cloves, almonds, pumpkin seeds, crunchy sesame seeds and a sweet apple undertone.

This week we had the scary job of emptying the freezer. By that I mean fitting the contents of my giant “I could fit 5 people lying down lengthways” sized freezer into a smaller “I could fit 5 pre-schoolers lying down lengthways” sized freezer. It was almost like Christmas – finding food that I half knew was there but hadn’t been able to find. To help it all fit I kep t a couple of tubs of stewed apple out. I’ve then had to fight Miss K to have any left for cooking purposes.

Cooked apple or apple puree is a wonderful way to add sweetness to cooking without the need for sugar. It reduces the need for butter too. This week a new attachment for my Kenwood Chef also arrived – spice/nut/coffee grinders. So I decided to go for a nutty, apple take for our snacks this week. Boy am I glad I did. 

This bar is gluten free, wheat free, dairy free and there is no sugar added to it. WINNER.

Dietitian UK:  Spiced Apple Granola Bars

They are perfect for that mid-afternoon pick me up. With a cuppa if you are a tea-a-holic like me.

Dietitian UK:  Spiced Apple Granola Bars  2

Spiced Apple Granola Bars
Yields 12
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Prep Time
10 min
Cook Time
15 min
Prep Time
10 min
Cook Time
15 min
129 calories
12 g
0 g
8 g
5 g
1 g
33 g
32 g
2 g
0 g
6 g
Nutrition Facts
Serving Size
33g
Yields
12
Amount Per Serving
Calories 129
Calories from Fat 64
% Daily Value *
Total Fat 8g
12%
Saturated Fat 1g
5%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 4g
Cholesterol 0mg
0%
Sodium 32mg
1%
Total Carbohydrates 12g
4%
Dietary Fiber 3g
13%
Sugars 2g
Protein 5g
Vitamin A
0%
Vitamin C
1%
Calcium
4%
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. 100g apple puree
  2. 50g ground almonds
  3. 50g ground pumpkin seeds
  4. 100g gluten free oats
  5. 75g peanut butter
  6. 25g sesame seeds
  7. 1/2 tsp cinnamon
  8. 1/4 tsp ground cloves
Instructions
  1. Grind up the pumpkin seeds and almonds (or use ground almonds).
  2. Simple pop all the ingredients in a bowl and mix by hand or use a stand mixer.
  3. Spread into a baking tray, to about 1/2 inch thickness.
  4. Bake at Gas Mark 5 for 15-20 minutes.
  5. Cut into squares whilst it is warm and leave to cool in the baking tray.
beta
calories
129
fat
8g
protein
5g
carbs
12g
more
Dietitian UK http://www.dietitianuk.co.uk/
A certain small boy is loving these, I’ve had to hide them from him. Teaching him to sign “More” was a big mistake!

PS – do you like his hat? Cute isn’t it.

Dietitian UK: J-boy enjoys Spiced Apple Granola Bars

Sticky and Sweet Greengage Flapjacks

We are lucky enough to have a large plum and a large greengage tree in our garden. Cue lots and lots of yummy fruit which cannot be wasted. With the immense flapjack love I have and the glut of greengages this one was a no brainer – it worked REALLY well.

These are healthier as I’ve not added any sugar, the greengages and prunes add sweetness. I’ve reduced the butter and used part peanut butter for monounsaturated fats. The oats add wholegrain goodness.

I’m off to sit in the sun, with a cuppa and some flapjack 😉

Dietitian UK: Greengage Flapjack

 

Greengage and Prune Flapjacks
Yields 20
A healthier take on flapjacks that uses the sweetness from the fruit instead of sugar.
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Prep Time
15 min
Cook Time
45 min
Total Time
1 hr
Prep Time
15 min
Cook Time
45 min
Total Time
1 hr
143 calories
22 g
0 g
5 g
4 g
1 g
54 g
18 g
3 g
0 g
4 g
Nutrition Facts
Serving Size
54g
Yields
20
Amount Per Serving
Calories 143
Calories from Fat 44
% Daily Value *
Total Fat 5g
8%
Saturated Fat 1g
4%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 2g
Cholesterol 0mg
0%
Sodium 18mg
1%
Total Carbohydrates 22g
7%
Dietary Fiber 3g
10%
Sugars 3g
Protein 4g
Vitamin A
6%
Vitamin C
4%
Calcium
2%
Iron
7%
* 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. 450g greengages or plums
  2. 150g prunes
  3. 1 tsp cinnamon
  4. 350g oats
  5. 70g peanut butter
  6. 50g butter/margarine
Instructions
  1. Preheat the oven to Gas Mark 6.
  2. De stone the greengages and chop each one into about 8 pieces.
  3. Chop the prunes finely or blitz in a food processor.
  4. Mix the fruit with the cinnamon.
  5. Weight out the oats and then mix in well.
  6. Now measure out the peanut butter and butter, melt in the microwave then mix into the oaty mix, stirring well.
  7. Add about 50ml water to help the mixture bind together well.
  8. Press into a well greased and lined tin.
  9. Cover the top with foil and bake for 30 minutes then remove the foil for the last 15 minutes.
beta
calories
143
fat
5g
protein
4g
carbs
22g
more
Adapted from BBC Good Food "Sticky Plum Flapjacks"
Dietitian UK http://www.dietitianuk.co.uk/

Mango and Date Flapjacks (gluten and wheat free)

Now it’s been a couple of weeks since we made flapjacks due to sickness in the household. My oh my, how I’ve missed you flapjack! I’ve found myself looking at the flapjack tin wishing it was full. So today was the day. Myself and the toddler went flapjack-tastic, making our usual banana and sultana favourite and also coming up with this beauty.

If you like a sweeter flapjack without the extra sugar then this is the one for you. The mango gives it that sweet lift. The linseeds and sesame seeds make it extra nutritious with omega 3’s, iron, zinc and calcium.

Dietitian UK: Mango and Date Flapjack

Mango and Date Flapjacks
Yields 12
A delicious, mango and date flapjack with linseeds and sesame seeds for extra nutrition.
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Prep Time
10 min
Total Time
30 min
Prep Time
10 min
Total Time
30 min
154 calories
20 g
24 g
7 g
4 g
3 g
49 g
8 g
8 g
0 g
4 g
Nutrition Facts
Serving Size
49g
Yields
12
Amount Per Serving
Calories 154
Calories from Fat 59
% Daily Value *
Total Fat 7g
11%
Saturated Fat 3g
13%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 2g
Cholesterol 24mg
8%
Sodium 8mg
0%
Total Carbohydrates 20g
7%
Dietary Fiber 3g
12%
Sugars 8g
Protein 4g
Vitamin A
4%
Vitamin C
3%
Calcium
4%
Iron
8%
* 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. 200g oats
  2. 100g sultanas
  3. 50g dates chopped
  4. 50g dried mango chopped
  5. 25g linseeds
  6. 25g sesame seeds
  7. 50g butter
  8. 2 tbsp honey
  9. 1 egg
Instructions
  1. Mix the oats, dried fruit and seeds together.
  2. Heat the butter and honey until melted (30 seconds in the microwave and stir).
  3. Add the egg to the dried mixture followed by the wet ingredients and mix well.
  4. Spoon into a greased and lined tin.
  5. Bake at Gas Mark 5 for 30 minutes.
  6. Slice whilst it is warm.
beta
calories
154
fat
7g
protein
4g
carbs
20g
more
Dietitian UK http://www.dietitianuk.co.uk/

Healthy Cranberry and Orange Flapjack for a Flapjack-a-holic.

Christmas has come and gone but I’ve still got cranberries to use up. I’ll be honest, I’m a flapjack-a-holic, so even after making the cranberry muffins I had to play around and make up some flapjacks too. Life with out flapjack is not worth thinking about. However my flapjack has to be a healthier version, gone is the treacle, syrup and lashings of butter…. instead I’ve increased the fruit, got rid of the sugar and used honey and reduced the butter. The result is a tangy, moreish morsel that goes perfectly with a decent cuppa.

 Dietitian UK: Healthy Cranberry and Orange Flapjack

Cranberry and Orange Flapjack
Serves 15
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Prep Time
10 min
Cook Time
20 min
Prep Time
10 min
Cook Time
20 min
111 calories
18 g
7 g
4 g
3 g
2 g
42 g
2 g
7 g
0 g
1 g
Nutrition Facts
Serving Size
42g
Servings
15
Amount Per Serving
Calories 111
Calories from Fat 32
% Daily Value *
Total Fat 4g
6%
Saturated Fat 2g
9%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 7mg
2%
Sodium 2mg
0%
Total Carbohydrates 18g
6%
Dietary Fiber 2g
9%
Sugars 7g
Protein 3g
Vitamin A
2%
Vitamin C
10%
Calcium
2%
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. 200g oats
  2. 100g raisins
  3. 2 tbsp honey
  4. 50g butter
  5. 100g fresh cranberries (or other berries)
  6. Juice of 1 orange
Instructions
  1. Heat the oven to Gas Mark 5.
  2. Mix the oats and raisins together.
  3. Place the honey, butter, cranberries and orange juice in a microwavable container. Heat for 3 minutes, stopping to stir it every minute.
  4. When it is finished remove from the microwave and crush the cranberries in the container using a fork or the back of a spoon.
  5. Mix the wet into the dry ingredients.
  6. Spoon into a lined, greased flapjack tray and bake for 20 minutes. I cover mine with greaseproof paper for the first 10 minutes to prevent the raisins from burning.
beta
calories
111
fat
4g
protein
3g
carbs
18g
more
Dietitian UK http://www.dietitianuk.co.uk/

Sunshine Bars, super healthy goodness in a bar.

These healthy, delicious oaty bars have to make you smile, packed full of fruit, seeds and with only 1 tbsp oil and 1 tbsp honey in the whole recipe, these really are a healthy alternative to a sugar laden flapjack.

They are gluten free (as long as the oats are gluten free of course), wheat free and dairy free too.

I baked these on slightly grey, possibly trying to rain, Bank Holiday Saturday and you know what, straight after they came out of the over the sun came out, little bars of sunshine they are 🙂

These would be great for lunchboxes, as breakfast bars or keep them handy when you need a snack and they will hopefully keep your hands out of the biscuit box.

 

Sunshine Bars
Yields 12
A healthy, fruit, oaty bar packed with goodness, great for packed lunches, snacks or as an on the go breakfast.
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Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Prep Time
10 min
Cook Time
30 min
Total Time
40 min
194 calories
35 g
0 g
5 g
4 g
1 g
73 g
3 g
18 g
0 g
4 g
Nutrition Facts
Serving Size
73g
Yields
12
Amount Per Serving
Calories 194
Calories from Fat 46
% Daily Value *
Total Fat 5g
8%
Saturated Fat 1g
3%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 2g
Cholesterol 0mg
0%
Sodium 3mg
0%
Total Carbohydrates 35g
12%
Dietary Fiber 4g
17%
Sugars 18g
Protein 4g
Vitamin A
4%
Vitamin C
5%
Calcium
3%
Iron
8%
* 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. 200g oats
  2. 100g apricots
  3. 100g dates
  4. 150g raisins
  5. 25g sunflower seeds
  6. 20g linseeds
  7. 2 tbsp oil
  8. 1 tbsp honey
  9. 2 mashed bananas
Instructions
  1. Preheat the oven to Gas Mark 5, grease and line a flapjack tin.
  2. Chop the apricots and dates.
  3. Mix the oats, dried fruit, sunflower seeds and linseeds together.
  4. Mash the bananas in a seperate bowl, add these to the mixture along with the oil.
  5. Heat the honey for 20 seconds in the microwave and add to the mix.
  6. Spoon into the tin and bake for 25-30 minutes. Cover for half of this time with foil or baking parchment to prevent the top layer of fruit burning.
beta
calories
194
fat
5g
protein
4g
carbs
35g
more
Dietitian UK http://www.dietitianuk.co.uk/