Tag Archives: low fat 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 https://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 https://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 https://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 https://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 🙂

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 😉

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?