The science of flapjacks??

rob39

Anyone know how many carbs in an home made flapjack. A what size it should be. Sounds like an anal question but they work for me but don't want to overload on useless carbs. And any recipes

fat daddy

rob39 wrote:

Anyone know how many carbs in an home made flapjack.

That depends on what you put in it and how big it is but probably the same as a shop one considering that a carb or Protien is 4cal/g and fat is 9cal/g and the ratios will be pretty similar between oats fat and sugar

mrfpb

Add up the carbs in the ingredients, divide by the number of portions. Only water gets lost in cooking, so the calories/carbs all remain in the food.

mrfpb

250g Butter
150G Brown sugar
60ml Golden syrup or honey

melt all the above together in pan until the whole mixture is clear

350g Oats
150g - 200g of favourite dried fruit and/or nuts
(3 chunks stem ginger in syrup
1 teaspoon ginger powder)

Chop up dried fruit or nuts in a processor with the lumps of stem ginger, mix with the oats and ground ginger.

Mix in the butter/sugar mixture until no dry bits of the oat mixture remain

Put the mix in a baking tin about 30 x 20 cm and bake at 170 deg C for 40 mins

Apricot and ginger are a favourite in our house. Sometimes I go Christmassy and use raisins, cranberries, mixed peel, cinnamon and nutmeg. But cranberries as bought in the shop tend to be 50% added sugar to make them palatable, so not the healthiest option,

clickrumble

I use this recipe http://www.bbc.co.uk/food/recipes/flapjacks_86993. I usually put dried fruit in instead of the lemon and ginger in the recipe, also only bake them for 35mins at 140 C, they come out wonderfully soft and caramelised which is just how I like them.

sloppyschleckonds

Looks healthy if you remove the Butter, Brown sugar & Golden syrup or honey

chris_bass

SloppySchleckonds wrote:

Looks healthy if you remove the Butter, Brown sugar & Golden syrup or honey

dont forget the dried fruit

AK_jnr

I use this recipe.
200g oats
50g sugar
50g butter
Bit of vanilla extract

Heat the butter, sugar and vanilla in a pan. Tip in the oats and nix it together. Add a bit of water if it seems slightly dry.
Pour into a container or box and stick it in the fridge for a few hours.
Taste much more like the nice shop bought ones if you dont cook them.
If I wanted something to taste really good but be terrible for me, I would add more sugar and fat like the first recipe.

mrfpb

They are only bad for you if you don't use the energy!

fat daddy

Yeah food demonisation is retarded.

Butter is good for you, dietary cholesterol, good source of fat, Protien, salt .. all stuff your body needs.

Sugars .... highly accessible carb, ideal for quick intake

It's the excess that hurts you not the actual food ... just make sure you don't eat kg's of the stuff

chris_bass

mrfpb wrote:

They are only bad for you if you don't use the energy!

tell that to your teeth!!

stanhill

My wife made some yesterday. Very good indeed soft and sticky. Got honey in them what else I dont know. Shes a very god cook as well. :evil:

mrfpb

mrfpb wrote:

250g Butter
150G Brown sugar
60ml Golden syrup or honey

melt all the above together in pan until the whole mixture is clear

350g Oats
150g - 200g of favourite dried fruit and/or nuts
(3 chunks stem ginger in syrup
1 teaspoon ginger powder)

Chop up dried fruit or nuts in a processor with the lumps of stem ginger, mix with the oats and ground ginger.

Mix in the butter/sugar mixture until no dry bits of the oat mixture remain

Put the mix in a baking tin about 30 x 20 cm and bake at 170 deg C for 40 mins

Apricot and ginger are a favourite in our house. Sometimes I go Christmassy and use raisins, cranberries, mixed peel, cinnamon and nutmeg. But cranberries as bought in the shop tend to be 50% added sugar to make them palatable, so not the healthiest option,

The Sciencey Bit:

Portions per batch		
12	    18	
		
356.7	237.8	kCal
41.9	 28.0	Carbs
23.8	 15.9	(sugars)
18.6	 12.4	Fat
11.1	 7.4	(sat)
4.1	  2.7	Protein
0.3	  0.2	Salt
3.2	  2.2	Fibre

The calories are pretty much 50/50 fat and carbs.

cycleclinic

try adding the nuts as they can have useful minerals. Dried fruit can work as well. Flapjack is very good fuel.

mrfpb

thecycleclinic wrote:

try adding the nuts as they can have useful minerals. Dried fruit can work as well. Flapjack is very good fuel.

The figures I gave are for apricot flapjacks. Surprisingly the fruit didn't add much fibre- the oats have a higher fibre content. Most of the other recipes quoted here have less butter, so will get more energy from carbs.

pinno

Chris Bass wrote:

SloppySchleckonds wrote:

Looks healthy if you remove the Butter, Brown sugar & Golden syrup or honey

dont forget the dried fruit

I wouldn't bother with the oats either.

The only downside I have found with flapjacks is that I can't eat them on the move or else I feel like I could choke. So a soft, squidgy recipe might be the very thing.
Anyway, the local shops no longer stock Haribo Jelly men so it's time to start baking again.

shmooster

Recipe I adapted from Winnipeg Cycle Chicks blog, been using them for a few years and find them very good. No baking involved and they keep for ages.

All measurements just rough. See what works for you.

500g peanut butter (crunchy is best)
2 jars of agave syrup (500ml total)
6 cups of porridge oats
Bag of pistachios (150g or so)
Bag of mixed nuts
Bag of sunflower seeds (200g)
Bag of pumpkin seeds (200g)
Any other stuff you have lying around
Almond essence if you fancy it
4 scoops protein powder

Heat the peanut butter and agave syrup until it's pretty hot (nearly boiling). Mix it all up so the butter isn't in lumps.
Mix up all the dry stuff in a large bowl

Gradually blend in the syrup/peanut butter mix into the dry with a strong wooden spoon
Add more porridge if it's too sticky

Line a deep baking tray with baking parchment and press the mixture in. Will be an inch or so deep.
Put more baking parchment on top and press it flat with your hands until it's solid, level and has no air in it.
Put it in the fridge overnight then cut it into pieces the next day.
Freeze the pieces and bring them with you when you need them. They'll defrost pretty quickly. If you don't freeze them you'll eat them all.