Servings: 24 | Kcals per serving: 145 | Carbs per serving: 18g | Fat per serving: 7g | Protein per serving: 2g

*All of the nutritional values listed, are an approximate guide calculated from My Fitness Pal and may vary depending on the brand of the products used.

FRUIT AND MIXED SEEDS

FLAPJACKS
Flapjacks deliver a great mix of fast acting sugar, slower burning carbohydrates,
some fat and, with the seeds, anti-inflammatory Omega 3 oils.

Ingredients

175g unsalted butter

125g golden caster sugar
2 tbsp golden syrup
225g porridge oats
30g plain flour
125g mixed dried fruit
50g mixed seeds
(include flax, hemp and chia)

Method
1. Heat the oven to 190°C (170°C fan oven) gas mark 5. Grease and line
a shallow 30X35 cm baking tin.
2. Melt the butter, sugar and golden syrup together in a pan set over a
long heat.
3. Mix together the oats, flour and a pinch of salt. Stir into the butter
mixture, then add the fruit and seeds.
4. Spoon the mix into the baking tin and bake for 25-30 minutes.
Cut into squares while still warm. Store in an airtight container for up
to a week.
5. You can experiment with this basic recipe. Try honey instead of syrup,
coconut oil instead of butter or add some nuts for additional protein.
It’s a really flexible base that can be easily adapted to your tastes
and needs.