Wednesday, 20 May 2015

Adventure Bars

*sings*My flapjacks bring all the boys to the yardAnd they're like "I say these are jolly tasty!"
I'm pretty happy with my flapjack recipe. I'm not sure where I got the original recipe from but it's a cracker. I can make it without having to refer to the written recipe as the quantities are easy enough to remember. It's got a bit of flexibility as you can put in pretty much whatever you want.


2 x pints of oats (you could use a pint glass to measure this...)
1 x 340g jar of good honey
1 x 250g block of lightly salted butter
1 x handful of sultanas
1 x handful of other fruit. I like chopped apricots or cranberries
1 x handful of pumpkin seeds (chopped a bit) or perhaps use walnuts or pistachios
1 x handful of cashew nuts (chopped a bit)

2 x heaped tbsp dessicated coconut (optional)
1 x tbsp freeze dried raspberry powder (optional)
1 x handful of cornflakes for added crunch (optional)

  • Melt butter (cut into chunks for faster melting) and honey together in a pan
  • Add everything and mix well
  • Bake in a well greased or lined tin for about 180°C for 20~25 mins (until just going light brown on top)
  • You can bake in deep muffin tins to skip the cutting up stage
  • Take out and compress gently with the back of a spoon whilst hot to make sure they stick together well
  • Leave to cool entirely before handling
  • Eat whilst on adventures

  • Fruit sugar for a more instant energy boost
  • Honey has lower GI than refined sugar so steadier energy delivery
  • High in starchy carbs for medium term energy
  • Fats in cashews and pumpkin seeds for longer term energy
  • Salt in butter replaces some of what you sweat out
  • Not too sweet so you can eat them even when you feel a bit sick during endurance events
  • Should be a good post workout recovery food too

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