Sunday, 10 January 2010

SEEDY FLAPJACK BARS

I like this recipe for Seedy Flapjack because it doesn't use margarine or butter. It uses rapeseed oil instead (and not very much of that). I bought a fairly sizeable bottle of this very cheaply from my local supermarket. The bars make a good lunchbox filler or snack and, whilst they are not exactly low calorie, they do have some healthy ingredients (the seeds, the oats, the apricots, the rapeseed oil).

Ingredients:
90ml (6 tbsp) rapeseed oil
150ml (9tbsp) clear honey
225g (9ozs) oats
40g (1.50 ozs) light muscovado sugar
40g (1.50 ozs) sesame seeds
75g (3ozs) sunflower seeds
75g (3 ozs) sultanas
75g (3 ozs) ready to eat apricots, chopped
40g (1.50 ozs) dessicated coconut

Makes around 16-18 bars depending on how big you cut them.

Method.
Heat oven to 180 degC/350 deg F/ gas mark 4
Grease a baking tin measuring around 11" x 7".
Gently melt the honey and oil in a saucepan, remove from the heat and stir in the rest of the ingredients.
The mixture will seem very dry, but keep mixing well, turn into the tin and then press down very hard with the back of the spoon - it's worth taking some time over this as the firmer it is pressed down, the easier it is to cut and remove from the tin after cooking and the better it will "hang" together to eat!
Cook for 20-25 minutes unitl golden coloured.
Gently mark into bars while it's still warm. Leave to cool a little then cut into slices and finish cooling on a rack.
Enjoy!
These bars store well in an airtight container and will keep all week - if they last that long!

Tip: You can substitute other seeds or miss out some and put more in of another. Prunes could be substituted for the apricots or you could have both - just keep the overall proportions in the recipe correct.

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