Let loose in the kitchen!

Let loose in the kitchen!
Homemade Fruit 'n' Nut Flapjack

OK, this might not win any prizes in the Great British Bake off or indeed get me an invite onto Masterchef, but it was super easy to make and tastes extremely good! Therefore I consider this a big win 🙂

At 312 calories for 60g this is good news for training rides in the Summer (I have started extensive scientific testing of this “good news” using my turbo trainer) or indeed any big training day. While 60g may not sound very much, this flapjack has the mass of a house brick so trust me when I say 60g is more than enough.

Despite this being “flapjack” I did not include any porridge oats, the main ingredients being a wide variety of nuts, raisins, cranberries, honey and butter so maybe it is gluten free too? No baking required as the butter binds it all together.

Full credit to The Cycling Chef  – just one of the many amazing recipes from his very useable book.

Ingredients :

  • 100g of each: almonds, hazelnuts, salted peanuts, cashew nuts, walnuts
  • 50g of each: hemp seeds, chia seeds, sunflower seeds, muscovado sugar
  • 200g honey
  • 230g unsalted butter
  • pinch of Himalayan salt
  • 250g Rolled oats
  • 100g dried cherries
  • 50g raisins
  • 50g dried cranberries 
  • 50g golden raisins

Method:

  1. In a bowl, mix together all the nuts and seeds. Toast gently in a dry pan until golden brown (keep an on them as they will burn quickly) and set aside. 
  2. Place the sugar and honey in a saucepan and set over a medium heat to melt. Stir in the butter and salt; boil for 30 seconds. 
  3. Stir in the nuts, seeds and remaining ingredients together in the saucepan. Line a 22cm x 22cm baking try with greaseproof paper and spray with a little olive oil. Press the mix into the tray and place in the fridge to set for 2 – 3 hours before slicing into 60g bars. Store in the fridge for a couple of weeks (I have yet to manage more than a couple of days before I have eaten it all!!).

 

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