Apple Flapjacks
If you are new to exercise, or it's been a while, you need to eat a good snack a few hours before you start to give you energy. These apple flapjacks will do just that. The combination of the sugar and syrup (fast-release energy) with the oats (slow-release energy) will boost your energy levels before you start and then continue to deliver a steady stream of energy as you exercise.
Ingredients
Per flapjack: 245 kcal, 5g protein, 5g fat, 50g carbohydrate
75g low-fat spread
175g golden granulated sugar
100g golden syrup
5 tbsp skimmed milk
375g rolled oats
500g apples, peeled, cored and sliced
Half tsp ground cloves
2 tbsp lemon juice
Method
Preheat the oven to 180°C/Gas Mark 4.
Melt the low-fat spread in a pan with the sugar, syrup and milk. Stir in the oats.
Spoon two-thirds of the mixture into a greased 18cm shallow square tin, and cook for 20 minutes.
Meanwhile, place the apples in a saucepan with the ground cloves and lemon juice, and cook until thick and pulpy.
Spread the apple over the cooked oat base. Spread the remaining oat mixture over the top and cook for a further 20 minutes.
Allow to cool and cut into 12 fingers.
Your comments