Tag Archives: wheat free flapjack

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/

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