Apricot flapjacks

Oat and fruit mix
Recipe by Joe Jones
  • Recipe difficulty - easy
  • Preparation time - 15 mins
  • Cooking time - 25 mins
  • Serves - 12
  • Dietary - Vegetarian Gluten free
  • Allergens - oats

My favourite flapjack recipe that I use all the time and isn’t as much of a guilty pleasure for you as you might think. These homemade flapjacks are still soft and gooey, without being too greasy and heavy, and are far better for you than the pre-packed, shop bought varieties.

This recipe contains medium levels of sugar and saturated fat. The oats provide a good source of protein and slow release energy carbohydrates.

Ingredients

SERVINGS 12

Ingredients

  • 250g soft dried apricots
  • 175g butter
  • 3 tablespoons golden syrup
  • 75g muscovado sugar
  • 2 tsp cinnamon or mixed spice
  • 350g rolled oats

Utensils

  • Baking tray
  • Chopping board
  • Kitchen scales
  • Knife
  • Large bowl
  • Large saucepan
  • Small saucepan with a thick bottom
  • Wooden spoon

Instructions

Method

  1. Preheat oven to 190ᵒC/Fan 170ᵒC/gas mark 6
  2. Line a baking tray with greaseproof paper.
  3. Chop the apricots into quarters and simmer in a small pan with 150ml water until soft, then roughly mash with a fork.
  4. In a large pan, melt the butter, sugar and syrup
  5. Mix the spice with the oats then add to the large pan and mix well until the oats are well coated.
  6. Spoon half of the oat mixture into the tray, flattening down and out to the edges with the back of the spoon or a spatula.
  7. Add the gooey fruit on top and spread out, covering the oat layer.
  8. Add the rest of the oats, again pressing down and spreading out to the edges.
  9. Bake for 20-25 minutes until golden then score into squares and turn out onto a cooling rack.
  10. Once it’s cooled, separate into squares and enjoy.

Nutrition per serving portion (serves 12)

Each portion provides on average

  • Energy

    1243kj 297kcal 14.85%

  • Fat

    14.6g 21%

  • Saturates

    7.97g 40%

  • Carbohydrates

    40.0g 40%

  • Sugars

    19.4g 22%

  • Salt

    0.07g 1%

  • Protein

    4.3g Low

  • Fibre

    4.67g High

A healthier snack

The amount of sugar and saturated fat in this recipe is much lower than pre-packaged, shop bought varieties. Oats provide a good source of protein and slow release energy carbohydrates, keeping you fuller for longer, as well as beta-glucan-rich soluble fibre which has been shown to reduce blood cholesterol levels.

5-a-day, vitamins and minerals

Apricots are high in potassium and are a source of vitamin A. For a bit of variety, try replacing the apricots with different fruit, such as dates, cherries or apples. They all work well and count towards your 5 a day. Adding a handful of sunflower and pumpkin seeds also provides a nice bit of crunch and a good source of vitamin E, magnesium and iron.

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