Jul 5, 2021 | Nutrition, Recipes | 0 comments

Apple Flapjacks Recipe

These high-fibre flapjacks are easy to make and contain both soluble fibre (oat bran) and insoluble fibre (wheat bran), as well as one fruit portion per 3-flapjack serving, making them a healthier alternative to regular crumpets. Because of the flavour and natural sweetness of the banana and apple slices, very little sugar is added to this recipe, resulting in a good, low-GI breakfast or mid-morning snack.
– registered dietitians Cath Day and Gabi Steenkamp
Makes 15 flapjacks (3 per serving = 175g)

Ingredients:

  • 1 large egg
  • 10ml (2 tsp) sugar
  • 2.5ml (½ tsp) salt
  • 1 ripe banana (80 g)
  • 5ml (1 tsp) vanilla essence
  • 250ml (1 cup) skim milk (0.5% fat)
  • 5ml (1 tsp) canola/olive oil
  • 180ml (¾ cup) cake flour
  • 5ml (1 tsp) bicarbonate of soda
  • 5ml (1 tsp) baking powder
  • 60ml (¼ cup) wheat (digestive) bran
  • 125ml (½ cup) oat bran
  • 4 medium apples (320 g; preferably green, as they have a lower GI)
  • 5ml (1 tsp) ground cinnamon
  • 125ml (½ cup) full-cream
  • plain yoghurt (3% fat), to serve
  • 30g nuts, chopped, to serve

Method

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Place the egg, sugar, salt, ripe banana and vanilla essence in a mixing bowl and beat with a fork.
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Add half the milk to the egg mixture.
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Sift the flour, bicarbonate of soda and baking powder into the egg mixture, without stirring just yet
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Add the wheat bran and stir gradually using a wooden spoon, until smooth and lump-free.
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Add the rest of the milk and oat bran and mix in carefully.
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Core the apples and cut into thin, round slices. Sprinkle the cinnamon over both sides of the slices.
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Add a teaspoon of canola/olive oil to a non-stick frying pan and spread the oil around the base of the pan with some paper towel (to coat the pan evenly).
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Place the four to five (depending on the size of your pan) apple slices onto the non-stick frying pan, allowing the apple slice to cook for 1-2 minutes.
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Spoon a tablespoon of flapjack mixture onto each apple slice.
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Cook the crumpets over medium heat until they start to bubble on the top. Place another apple slice on top of the bubbles then turn over the crumpet using an egg lifter. The crumpet should be golden brown in colour on the cooked side. Repeat the process until you have used up all the batter and apple slices.

Nutritional information per 175g serving:

energy 1 210kJ (290 Cal) | protein 9.8g | carbohydrate 39.9g | added sugar 1.6g | total fat 8.4g | saturated fat 1.6g | monounsaturated fat 4.0g | polyunsaturated fat 1.9g | cholesterol 51mg | dietary fibre 5.6g | sodium 607mg | glycaemic index (GI) 46 | glycaemic load 19.