Flap Jack (Power Bar)

11. March, 2009

I love home made muesli bars (flap jacks) as much as I detest the junk you can find in some stores. Often this junk is labelled ("energy bars", "power bars" or something equally wrong). The ingredient list of most of these so called "energy bars" is made up of white sugar, syrup, additives and preservatives that are meant to keep the bars "edible" for months, if not years. It is really disgusting and I would never, ever eat it so I always make my own and then freeze. Energy bars such as this nice little flap jack can be so wonderful. They are like magic bars because whenever I pull them out of my pocket during a hiking trip or a horse trekking trip, they vanish so quickly it is almost like they were never there! I also often make these for work as an afternoon treat when my energy levels are low or when I know I have a full day of meetings ahead. These can be absolute life savers.

These flap jacks are lactose free, easy to make vegan (and easy to make egg free) and are packed with fibre, protein, healthy fats and slow releasing energy.

You will need a square baking tin 21 centimetres (8,3 inches) to make this recipe.

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This recipe is:

Lactose (dairy) free

This recipe is easy to make:

Vegan

Flap Jack (Power Bar)

Makes 14 pieces

Ingredients

50 grams (1¾ oz) hazelnuts, toasted and then chopped finely
6 pitted dates, chopped finely
6 dried apricots (unsulphured/not the orange ones), chopped finely
125 grams (4½ oz) muesli (homemade or any muesli without added sugar)
120 grams (4¼ oz) rolled oats
60 grams (2 oz) spelt flour
75 grams (2¾ oz) raisins
5 tablespoons raw cane sugar
3 tablespoons agave nectar
2 tablespoons coconut oil
2 tablespoons or more orange juice
½ teaspoon ground cinnamon
1 egg (please use free range eggs)

Preparation

First of all, you should toast the nuts. To do this, place the nuts on a baking sheet and toast them in the oven at 200 degrees Celsius/400 degrees Fahrenheit/Gas Mark 6 for 5 minutes; it's important to use a timer since it is extremely easy to forget the nuts in the oven! Allow the nuts to cool and rub the skins off. Chop finely.
Chop the 6 dates and the 6 apricots, finely.
In a large bowl, combine the 125 grams muesli, 120 grams rolled oats, 60 grams spelt flour, 75 grams raisins, 5 tablespoons raw cane sugar, the hazelnuts, dates and apricots. Mix well.
In a small bowl combine the egg, 3 tablespoons agave nectar, 2 tablespoons coconut oil, 2 tablespoons or more orange juice and ½ teaspoon ground cinnamon.
Combine the ingredients of the small bowl with the ingredients of the large bowl and mix very well. If the mixture is too dry, add a couple of tablespoons orange juice. The mixture should be moist but not too wet.
Cover the bottom of a square baking tin, 21 centimetres (8,3 inches) with baking parchment (or use a silicone tin).
Press the mixture firmly into the tin.
Bake at 170 degrees Celsius/325 Fahrenheit/Gas Mark 3, for 25-30 minutes. Let cool on a wire rack for 10 minutes.
With a sharp knife, cut carefully into squares.

Tips

The flap jacks freeze well. Wrap them in individual plastic bags.
The flap jacks are excellent in the lunch box.
If you like the flap jacks crusty and warm you can pop them in the oven for 15 minutes to warm them up, or place them in the toaster.
If the coconut oil is cold (in which case it becomes solid), place the jar in a bowl filled with hot water for a couple of minutes.
You can use honey or maple syrup instead of the agave nectar.
You can use seeds instead of the hazelnuts. Try sesame seeds, pumpkin seeds, sunflower seeds and linseed.
You can use other nuts instead of the hazelnuts. Try walnuts or pecan nuts.
If you are vegan you can use linseed instead of the egg. Place 2 tablespoons linseed in a small bowl with 30 millilitres water. Soak for 20 minutes. Use both the soaking water and the linseed in the recipe instead of the egg.