Tag Archives: low sugar flapjack recipe

Baking, Dairy Free, Gluten Free, Recipes, Special Diets, Vegetarian, Wheat Free

Rhubarb Crumble Squares (GF, DF, WF).

20 May, 2015 Priya 4 Comments

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.

Before Baking.

The finished product:

Rhubarb Crumble Squares

2015-05-19 22:22:29

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

Nutrition Facts

Serving Size

71g

Yields

Amount Per Serving

Calories 150

Calories from Fat 49

% Daily Value *

Total Fat 6g

Saturated Fat 1g

Trans Fat 0g

Polyunsaturated Fat 2g

Monounsaturated Fat 2g

Cholesterol 16mg

Sodium 48mg

Total Carbohydrates 21g

Dietary Fiber 3g

14%

Sugars 7g

Protein 6g

Vitamin A

Vitamin C

Calcium

Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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For the Rhubarb filling

300g rhubarb in chunks (I used frozen)
2 tsp corn flour mixed with 2 tbsp water
100g dates
100ml water

For the oaty layer

200g oats
100g peanut butter
1 egg

Instructions

Place the rhubarb in a pan over a medium heat. Let it start to release its juices and cook.
Meanwhile finely chop the dates and add to the pan with 100ml water.
Mix the cornflour with the 2 tbsp water and mix in.
Allow it to all simmer away for 10 minutes, stirring frequently so the rhubarb breaks down and it all become a sort of jam.
Whilst that cooks mix the oats with the peanut butter and the egg.
Spread just over half of the layer on the base of a flapjack pan.
Top with the rhubarb jam.
Crumble the rest of the oat mixture over the top.
Bake in the oven at Gas Mark 5 for 25-30 minutes.

By Priya Tew, Dietitian UK

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calories

150

fat

protein

carbs

21g

Dietitian UK https://www.dietitianuk.co.uk/

Cooking with Kids, Dairy Free, Eating Out Gluten/Wheat Free, Family Meals, Other, Recipes, Reviews

Sticky and Sweet Greengage Flapjacks

4 August, 2014 Priya Leave a comment

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 😉

Greengage and Prune Flapjacks

2014-08-04 10:42:10

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

Nutrition Facts

Serving Size

54g

Yields

Amount Per Serving

Calories 143

Calories from Fat 44

% Daily Value *

Total Fat 5g

Saturated Fat 1g

Trans Fat 0g

Polyunsaturated Fat 2g

Monounsaturated Fat 2g

Cholesterol 0mg

Sodium 18mg

Total Carbohydrates 22g

Dietary Fiber 3g

10%

Sugars 3g

Protein 4g

Vitamin A

Vitamin C

Calcium

Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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Ingredients

450g greengages or plums
150g prunes
1 tsp cinnamon
350g oats
70g peanut butter
50g butter/margarine

Instructions

Preheat the oven to Gas Mark 6.
De stone the greengages and chop each one into about 8 pieces.
Chop the prunes finely or blitz in a food processor.
Mix the fruit with the cinnamon.
Weight out the oats and then mix in well.
Now measure out the peanut butter and butter, melt in the microwave then mix into the oaty mix, stirring well.
Add about 50ml water to help the mixture bind together well.
Press into a well greased and lined tin.
Cover the top with foil and bake for 30 minutes then remove the foil for the last 15 minutes.

By Priya Tew, Dietitian UK

Adapted from BBC Good Food "Sticky Plum Flapjacks"

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calories

143

fat

protein

carbs

22g

Adapted from BBC Good Food "Sticky Plum Flapjacks"

Dietitian UK https://www.dietitianuk.co.uk/

Baking, Dairy Free, Gluten Free, Recipes, Snacks, Special Diets, Wheat Free

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

15 January, 2014 Priya 2 Comments

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.

Cranberry and Orange Flapjack

2014-01-12 19:53:07

Serves 15

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Prep Time

10 min

Cook Time

20 min

Prep Time

10 min

Cook Time

20 min

Nutrition Facts

Serving Size

42g

Servings

Amount Per Serving

Calories 111

Calories from Fat 32

% Daily Value *

Total Fat 4g

Saturated Fat 2g

Trans Fat 0g

Polyunsaturated Fat 0g

Monounsaturated Fat 1g

Cholesterol 7mg

Sodium 2mg

Total Carbohydrates 18g

Dietary Fiber 2g

Sugars 7g

Protein 3g

Vitamin A

Vitamin C

10%

Calcium

Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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Ingredients

200g oats
100g raisins
2 tbsp honey
50g butter
100g fresh cranberries (or other berries)
Juice of 1 orange

Instructions

Heat the oven to Gas Mark 5.
Mix the oats and raisins together.
Place the honey, butter, cranberries and orange juice in a microwavable container. Heat for 3 minutes, stopping to stir it every minute.
When it is finished remove from the microwave and crush the cranberries in the container using a fork or the back of a spoon.
Mix the wet into the dry ingredients.
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.

By Priya Tew, Dietitian UK

beta

calories

111

fat

protein

carbs

18g

Dietitian UK https://www.dietitianuk.co.uk/

Baking, Gluten Free, Recipes, Weaning, Wheat Free

Banana and Sultana Flapjack

12 May, 2012 Priya 17 Comments

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!

Baking, Recipes, Weaning, Wheat Free

Baking Flapjacks with the Little One.

21 December, 2011 Priya 3 Comments

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.

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 🙂

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.

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 😉

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

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

Freelance Dietitian specialising in helping those with Eating Disorders and a Media Spokesperson for the profession.