High carb flapjacks

Written By Rachel Howarth

Makes 8 portions. Per portion: 260kcals, 48g carbohydrate.

A great in-training fuel option - high in easy to digest carbohydrates, easy to transport (wont crumble), and delicious!

Costs a couple of £ maximum for a full batch - significantly cheaper than some ‘pre-made’ alternatives.

Ingredients

  • 160g oats

  • 40g rice krispies

  • 50g plain flour

  • 100g unsalted butter

  • 120g golden syrup

  • 70g light brown sugar

  • 80g mixed dried fruit

  • ¼ tsp salt

  • ½ tsp cinnamon or vanilla (optional for flavour)

  • 1 tbsp honey

Method

  1. Preheat oven: 180 °C (160 °C fan) / 350 °F.

  2. Line a 20 × 20 cm (8-inch) tin with baking parchment.

  3. In a saucepan, gently melt butter, golden syrup and sugar until smooth and glossy.

  4. Remove from heat, stir in salt.

  5. In a large bowl, combine oats, rice cereal, flour, and dried fruit.

  6. Pour the melted mixture into the dry mix. Stir until all grains are coated and sticky.

  7. Spoon into tin and press down very firmly with a spatula or spoon — key for hard texture.

  8. Bake 25–30 minutes, until deep golden brown and edges slightly darker (for a harder bar, increase to 32 minutes).

  9. Leave in tin for 2 hours minimum (until fully cool) before cutting into 8 equal bars.

  10. Once fully cool, store in an airtight container (up to 7 days).

Rachel Howarth