Tag Archives: wheat free 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/

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 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/

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