@Tenijso - Here's the recipe I mentioned
Low GI flapjacks- makes about 24
Ingredients:
- 200 g raisins and dates – finely chopped
- 150 ml water
- 250 g jumbo porridge oats
- 120 g coconut butter – melted
- 50 g desiccated coconut
- 3 tablespoons agave syrup
- 1 tablespoon ground cinnamon
- you will need a tin approx 27 cm x 18 cm – buttered or with baking parchment
Instructions:
- Preheat the oven to 180C/350F/gas 4
- Put the raisins and dates into a small saucepan with the water
- Heat gently for about 10 minutes – cool
- Add the fruit mix to the rest of the ingredients and stir well
- Tip mixture into the tin – press down firmly and smooth the top
- Bake for about 25 – 35 minutes until golden brow
- Allow to cool for 10 minutes before marking into slices and then leave to completely cool. This will help them 'fix' together.
I sometimes don't use dates or raisins and prefer mixed fruit. It's just using the same amount. I'd also suggest if you wanted to use chocolate - make sure it's dark (min.70% cocoa) and melt it before adding it with the other ingredients. I'll wrap the cold flapjacks in brown paper or clingfilm and put them in my camelback to eat on the go. This is another recipe that I've used but it's not as low GI as the one above.
Ingredients
- 4 ozs butter or marg or a mixture of both
- 1 tablespoon sugar - preferably brown
- 4 tablespoons syrup or honey
- 8 ozs muesli or a mixture of rolled oats and dried fruit
Method
1. melt the butter, sugar, and syrup in a bowl in the microwave or in a pan on the stove
2. add the muesli/other in
3. spread into an 8 by 12 inch baking tin
4. bake at 180 degrees for 25 minutes
5. cut into bars while still warm and cool in the tin
6. ps you can make up the 8 ounces with dessicated cocnut, chopped dates etc that you want to use up - or add ingredients that you like - cocoa, cinnamon, chopped preserved ginger etc. And you can add a layer of icing or melted chocolate.
