I often finding myself scouring the shelves of the organic store looking for healthy, yummy treats for the kids to have. In particular, I am looking for snacks that meet the school lunch box requirement of being nut and egg free, and my personal preference of being gluten free too.
Quite often I find snacks that appear to tick all the boxes until I really examine the ingredient label and realise that the sugar content is shockingly high. Whilst the label may blare out that it is free from refine sugar, it usually contains large amount of sugar in various forms such as fruit concentrate or agave syrup. Food marketing companies are brilliant at disguising what ever nutritional trait that they are trying to hide and exaggerate (read mislead) what they are trying to promote.
So, I came across these Flap Jacks from a small British brand that appeared to tick all my boxes. Next up, the taste test from the kids. I got the big thumbs up from my eldest and an “it’s okay’ from my youngest, and personally I thought they were amazing.
Now I could keep buying these flap jacks from the store (at the high price tag that they came with), or I could just work out how to make them myself. Knowing that ingredients are listed in descending and cross referencing with the nutrition panel, I can usually make a good estimate of what the recipe would be. From here I like to make a few changes to either suit our tastes better, available ingredients or to make it even healthier.
So here is my recipe for the humble Gluten Free, Nut Free, Egg Free Flap Jack…
Don’t worry they still taste great, and yes you can pack them in the school lunch box. Just like I enjoy adjusting up the recipe a little, you should to. I would love to hear what you come up with.
- 1 cup oats
- ¼ cup sunflower seeds
- ¼ cup desiccated coconut
- ¼ cup coconut sugar
- ¼ c dried cranberries (sugar free)
- 1 tsp cinnamon
- 2 Tbs honey
- 50gm butter (at room temperature)
- Pre heat the oven to 175.
- Roughly grind the oats and sunflower seeds.
- Combine all the dry ingredients into a bowl and stir to combine.
- Stir through the honey
- Cut the butter into small cubes and use your hands to blend the butter into the dry ingredients.
- Grease a small baking dish and firmly press the mixture into the dish. You can choose the make it thin for a crunchier slice, or you can leave it a little thicker for a softer, crumbly slice.
- Bake for 15-20 minutes, depending on how thick you have made the slice.