NO-BAKE GRANOLA FLAPJACKS, vegan, low-sugar, high protein & fibre; spelt flake option

A delicious high energy, high fibre, high protein breakfast bar without butter or loads of sweetness.  But with a topping that makes it a treat.

Gorgeous butter-free flapjacks: perfect for the frantic days of September 
'Excellent taste; I love all the nuts & seeds; they are as satisfying as fat-laden commercial ones.' Taster  

Breakfast/energy bars  - even home-made ones - are often not very good for you.  They may include good things like oatmeal or spelt flakes, seeds and nuts but they can also be heavy with dried fruit (not so good for you when eaten regularly), saturated with honey or sugar, incredibly butter-rich and just...well, over the top, really. 

Or they taste like sawdust.

These easily frozen and portable breakfast bars, inspired by recipes on the net, offer everything a body needs and one thing for pleasure.

• high-fibre oatmeal OR spelt flakes
• high protein seeds and nuts
• natural sweetness: dried unsweetened coconut, bananas and maple syrup
• heart-friendly no-sugar peanut butter 
• with a bit of natural orange juice to hold it together 

And, glory be, it's no bake!  They freeze beautifully so you can keep a stash in the freezer to use as and when.

The chocolate layer isn't necessary but studies show a possible link between cocoa/dark chocolate and reducing heart disease, stroke and pre-diabetes. However, dark chocolate -- even chocolate with 70%  cocoa -- contains saturated fats and sugar, and on breakfast bar days, the blogger's morning coffee is left unsugared and fats of any kind are limited. 

A no-chocolate version could be spooned into paper cupcake liners before freezing.   

Give it a try.  67's freezer is stocked with them, ready to be transported with gym kit for a post workout revival.   Your opinion would be welcome.

Cost: £1

Makes: 12 good-sized bars

Ingred:

   65gm/2.25oz plain oatmeal (or spelt flakes), pulverised to a flour-like consistency in the processor/blender

   230gm/generous 8oz Ultra Granola or toasted oatmeal/spelt flakes with seeds & nuts

   3 med ripe bananas 
   zest of large orange

   2-3 tbsp maple syrup (or honey if non-vegan) 
   1-3 tbsp orange juice (opt)

   100gm/3.5oz peanut butter (creamy or crunchy)  

   1 tsp orange essence, if you have it, or vanilla essence if you don't

   1/3 - 1/2 cup coarsely chopped walnuts OR pecans, almonds, hazelnuts
   generous handful fresh cherries, stones removed & cut into quarters OR  another not too juicy fruit like blueberries (strawberries, raspberries, blackberries will make the bar unpleasantly damp)

   Garnish: 50-80gm/2-3 ounces good quality dark chocolate (opt)

Method:

1. In a medium bowl, thoroughly mash bananas then beat in orange juice, maple syrup, orange zest, peanut butter & vanilla till well blended
2. Mix oatmeal and granola; add half to banana mix; blend (a mixer on low speed could help here); mix in the rest 
3. Add chosen fruit; stir gently 
4. Add nuts; distribute evenly
5. Pack into an 8x12 inch/20x30cm or equiv dish lined with cling film (or if you prefer thick flapjacks, a 9inch/23cm square)
6. Place in freezer 15 mins
7. Melt chocolate in a bowl over but not touching simmering water; when bars come out of the freezer, drizzle chocolate over
8. Cut into bars; arrange on a flat tray with space in between; freeze overnight
9. Working quickly, wrap each bar in cling film; bag up, return to freezer
   
10. If planning to eat next morning; defrost overnight; take out in morning for elevenses or lunch

Tips: 

• One of 67's tasters prefers a drier flapjack; after step 5, the batch was baked in a moderate-to-low oven 20 mins.  The result was crispy at the edges but held together well.  The chocolate was added once the flapjacks were cold; when the chocolate had cooled, the flapjacks were cut up, wrapped individually and frozen.   
• 67 recommends naturally ripe bananas for this recipe; using a microwave or oven to speed up the ripening process can lead to tummy troubles 
• if you must, replace fruit with chocolate chips 

Comments:

'These have excellent taste with a great mix of textures; the cherries give it a burst of a different flavour.  They are as satisfying as the fat laden ones I buy daily.'  Middle-aged flapjack addict
'The flapjacks are the perfect substitute for a bowl of granola or porridge; they have the concentrated effect of a small amount of oatmeal, they're portable and absolutely wonderful to consume.'  Blogger

        

This recipes was developed by B M Lee/ Bright Sun Enterprises.  It may not be reproduced, in any form, without the author's written permission.