Basic Baking: The Best Flapjack Recipe! | The Perfect Race Snack?

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We all know that carbs are our friend when it comes to fueling for endurance sports. We don’t need to complicate our nutrition plan, we just need to make sure we’ve got something that we want to eat on those long rides and steady runs. In the line of keeping it simple both for stomach and cooking skills, Heather is here to share a delicious oat flapjack recipe. Recipe below 👇

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INGREDIENTS
250g oats
2-3 TBSP golden syrup
125g butter
125g brown sugar

Before we start the melting and mixing you’ll need to find yourself a baking tray, 20cm x 20cm approx and some sort of baking paper or foil to line it with. Then turn your oven to 180deg C / 350 F.

Once you’ve lined your tin with the paper you’ve chosen, smother that in butter, you’ll find it easier if your butter is at room temperature. Make sure you’re generous, we don’t want the flapjacks sticking.

If you haven’t yet done so, weigh out all of the ingredients.
Now onto the fun part, the melting. You could do this in a microwave but there’s something far more satisfying about stirring it over the stove. Add the butter, sugar and syrup into your saucepan and on a low heat stir occasionally until the butter has melted and the sugar granules are no longer noticeable.

Note you can swap up the sugar, I sometimes use coconut sugar for a subtle flavour change and even substitute honey in for the golden syrup. Do be careful though as honey is usually a little runnier so can affect the consistency.

If you want diary free flapjacks then look at swapping the butter with a vegan butter or even try coconut oil if you like that flavour.

The beauty of these flapjacks is their simplicity. You can add to this ingredients with nuts, fruit, desiccated coconut, chocolate chips, the choice is huge. All of those I’ve mentioned need to be mixed in with the oats, unless you’re using huge amounts they shouldn’t change the consistency.

Pour the goey mixture over the oats in the bowl but I’m always keen to reduce the washing up so I pour the oats into the saucepan instead. Mix until they’re all fully coated and then spoon into your prepared tray.

Level out the ingredients using the back of the spoon.
Pop in the oven and check after 10’. You’re looking for the flapjacks to look golden brown. Too pale and they won’t be cooked and will be too goey, too dark and they’ll start to caramelise and become too crunchy.

When out of the oven turn out and cut into squares. They’ll still be warm so place on a cooling rack to fully cool before placing into an airtight container.

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Комментарии

What do you eat on race day? Let us know!

gtn

If anyones wondering if this works with non-dairy “butter” (the baking stick kind) it worked great but I had to add some more oats to get it to the consistency in the video - ymmv, I think that might have been down to my oats. Dead easy recipe and delicious results, thanks!

syncmaster

Add some peanut powder and hot choc to the mix for a kind of Reece’s pieces taste. 😋

colinb

“Triathlon’s Guide - Cooking with Heather Fell”

This looks like one of those recipes with a million possibilities!

jobanski

Hello dear GTN Team, many thanks for the recipe. I would add some salt, just a bit, to cut the "flat" taste from the oats.

cristianruzak

I always try and pack flapjack when out for a long ride. I must start making them though! This reminds me how easy it is.

mikekent

Great bars! Help us with storage and packing to rides, please.

NicGalvao_Violin

Not keen on the butter and sugar - I make my own 'powerbars' using oats, dates, cocoa and agave nectar, finely chop everything together in a mixer and add a little warm waterwater for consistency, mix well, press into a lined tin and pop in the fridge, cut into slices, wrap and take on a ride :-)

markwilson

I think my flapjack recipe is an identical ratio. I sometimes stir in some finely chopped glacé cherries for flavour and if I ever remember to buy some, some almonds. Biggest problem is preventing my girlfriend from eating half of my stash before I actually get out on the bike with them.

stevedouglas