Apple flapjacks

20 March 2011

Apple flapjack

If you are new to exercise, or it's been a while, you need to eat a good snack a few hours before you begin so that you have the energy to power through your routine. These apple flapjacks will do just that.

The combination of the sugar and syrup (fast-release energy) with the oats (slow-release energy) will boost your energy levels before you start and then continue to deliver a steady stream of energy as you exercise.

75g low-fat spread

175g golden granulated sugar

100g golden syrup

5 tbsp skimmed milk

375g rolled oats

500g apples, peeled, cored and sliced

Half tsp ground cloves

2 tbsp lemon juice

Preheat the oven to 180°C/Gas Mark 4. Melt the low-fat spread in a pan with the sugar, syrup and milk. Stir in the oats.

Spoon two-thirds of the mixture into a greased 18cm shallow square tin, and cook for 20 minutes. Meanwhile, place the apples in a saucepan with the ground cloves and lemon juice, and cook until thick and pulpy.

Spread the apple over the cooked oat base. Spread the remaining oat mixture over the top and cook for a further 20 minutes. Allow to cool and cut into 12 fingers

Calories: 245 Fat: 4.46g Saturates: 0.89g Total Sugar: 23.21g Salt: 0.18g