Friday, 10 June 2011

Seedy Flap-jack

Since I am trying to eat more healthily, I was looking around to see if there was a recipe for something that was tasty and high in complex carbs to help me feel fuller for longer. Since I couldn’t find anything I like, I then thought FLAPJACK even though it’s brimming with sugar, I thought I could offset that with seeds and fruity bits.

There are loads of online recipes so I had a look in my larder to see what I had but hardly any of it matched what the recipes called for so I used the basic sugar, butter and syrup start and added my own mixture to it.

And this is the result.

It’s not perfect but it will do for the moment. I know next time I will need to add more oats to make it a bit more chewy as this is more brittle than I’d like. I also need to reduce the cooking time, or possibly the oven temperature, or both. And I need to use a smaller tin as this came out thinner than I would have wanted it to be. Over all though, it looks okay and it’s edible and it’s ‘only’ 148 calories a slice

This is the recipe I made but as I mentioned above, it needs a bit of tweaking to get it right for me. This is the basic recipe but I think that it is very flexible and you should be able to change things or add whatever you have to hand.

Seedy Flap Jacks

80g butter

80g brown sugar

60g golden syrup

Pinch of salt

110g rolled oats (next time it’s going to be 150g)

75g sunflowers seeds

60g pumpkin seeds

15g sesame seeds

  1. Put on the oven to 180 degrees
  2. Line a small baking tray with greaseproof paper, or grease a non-stick pan. Basically you need something to cook it in. My tray was about 23cm square and too big so something smaller than that would be good.
  3. Melt the butter, brown sugar and golden syrup in a pan together over a low heat. Once it’s nicely mixed and runny but not boiling
  4. Add all the other ingredients and mix well
  5. Turn into the trap and level out pushing the mixture down with the back of a spoon or you could use a potato masher (I used a spoon)
  6. Put in the oven and bake for 15 minutes – mine was in for 20 and came out crunchy
  7. Leave to cool for a short while in the tray then lift out with the lining paper (if you used it) and mark out the slices, I did 16. Leave on a flat surface until cold.
This should keep for about a week in an airtight box, but I have never made any cake that has lasted that length of time – Yum

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