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Fruity flapjacks
Serve hot or cold for breakfast, lunchtime treat or an afternoon tea break.
What you need
- 100 g butter
- 50 g soft light brown sugar
- 45 ml golden syrup
- 225 g porridge oats
- 50 g raisins, finely chopped
- 50 g ready-to-eat dried apricots, chopped
Method
Preheat oven to 190°C.
Place butter, sugar and syrup in a pan. Gently heat for 2-3 min, stirring until melted.
Remove from the heat. Stir in the oats and dried fruit.
Spoon into a lined 20 cm/8in square baking tin. Press down the mixture with the back of a metal spoon.
Bake in the oven for 30-40 min, until golden.
Allow to cool slightly. Mark into squares. Leave to cool completely in the tin. Cut into portions.
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Preparation 10 minutes Cook 32 minutes Total 42 minutes -
Energy 138 kcal/serving Fat 17.4 g/serving Carbohydrates 320.47 g/serving Glycaemic Index 55 Glycaemic Load 11.10 
Serving suggestion
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 581 | 1700 | 10475 | 8350 |
| Energy (kcal) | 138 | 405 | 2500 | 2000 |
| Protein (g) | 2.45 | 7.16 | ||
| Carbohydrate (g) | 20.0 | 58.6 | 345 | 275 |
| Fat (g) | 5.96 | 17.4 | 95 | 70 |
| Fat (saturated) (g) | 3.31 | 9.69 | ||
| Fibre (g) | 1.94 | 5.67 | ||
| Sodium (mg) | 207 | 607 | ||
| Salt (equivalent) (g) | 0.52 | 1.52 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 295 | 863 | 800 |
| Vitamin B-12 (µg) | 0.01 | 0.02 | 1 |
| Vitamin B-6 (mg) | 0.38 | 1.12 | 2 |
| Vitamin C (mg) | 0.18 | 0.52 | 60 |
| Vitamin D (µg) | 4.67 | 13.7 | 266 |
| Vitamin E (mg) | 0.26 | 0.77 | 10 |
| Zinc (mg) | 0.47 | 1.38 | 15 |
| Calcium (mg) | 89.3 | 261 | 800 |
| Folate (mcg) | 40.9 | 119 | 200 |
| Iron (mg) | 3.48 | 10.2 | 14 |
| Magnesium (mg) | 24.8 | 72.5 | 300 |
| Niacin (mg) | 2.85 | 8.33 | 18 |
| Pantothenic acid (mg) | 0.21 | 0.62 | 6 |
| Riboflavin (mg) | 0.17 | 0.49 | 1.6 |
| Phosphorous (mg) | 75.5 | 220 | 800 |
| Thiamin (mg) | 0.27 | 0.78 | 1.4 |
This recipe is:
Demi-veg- Vegetarian
Citrus free
Corn-free
Egg free
Peanut free
Shellfish free
Wheat free
Yeast free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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