Tag Archives: low sugar flapjack recipe

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/

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 ๐Ÿ˜‰

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/

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 butterโ€ฆ. 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/

Banana and Sultana Flapjack

This recipe is one of our family favs and I love the fact that although it’s a flapjack it’s not full of syrup. My toddler girl loves cooking with me and this is a recipe that she can really get involved with, here’s some photo’s of her doing so from an earlier post.

Recipe:

200g oats

1/2 cup sultanas

1 tbsp honey

75g marg

2 mashed bananas

  • Weigh out oats and sultanas
  • In a separate bowl weigh out honey and marg, then melt, if you prefer a sweeter option you could add a little brown sugar too, I don’t (I heat in the microwave for 40 seconds).
  • Mash the bananas (my little one does this)
  • Mix all the ingredients together. I tend to find that a lot of the sultanas end up in small persons mouth whilst the mixing process occurs!
  • Place into a greased tin and bake at Gas Mark 5 for 30 mins. You may want to cover the top for half the cooking so the sultanas don’t burn.
  • Slice whilst it is warm and leave to cool before removing from the tin.
  • YUM!
Dietitian UK: Banana Flapjack
Dietitian UK: Banana Flapjack

 

Baking Flapjacks with the Little One.

My healthier take on flapjacks are well known by my friends, I’ve almost always got a tub of them on the go. They got me through the long early days of breastfeeding and are now enjoyed by 1 year old too. In fact she absolutely loves them. So today, when she was struggling to sleep and I was unable to bake during her naptime I decided she may as well help me. This turned into a really fun learning experience for us both.

I weighed out the oats and sultanas and Kezia enjoyed playing with the dried ingredients, especially as she was able to sneak a few sultanas! She also liked watching me measure out the sugar, honey and margarine.

Playing with the dry ingredients.

 

Then came the bananas, amazingly none of these went into Kezia’s mouth, she spent some time transferring the bananas from one bowl to another and watched as I mashed them. I left her a little in the bowl to play with being an interesting texture and tasty too ๐Ÿ™‚

Banana time

Stirring all the ingredients together was a lot of fun, although the spoon was probably a bit too large! It was a pleasure watching Kezia have a good go at mixing and seeing the look of satisfaction on her face.

Stirring with the biggest spoon!

I was allowed to place it all in the baking tray and of course Kezia then was left with the empty bowl and spoon, which she instantly started to scrape with her fingers….finding the leftovers showing it’s a natural reaction to lick the cake mixture off the spoon ๐Ÿ˜‰

Scraping out the bowl and spoon

Finally we had time for more mixing practice at super fast speed!

Look at me Mummy! Mixing in action.

What are your favourite recipes for cooking with children? Any tips to pass onto me?