Easy Peasy Flapjack ‘Flapwiches’ With Banana and Apple Filling

Most of us have run out of steam, or energy, at some point in our lives! Bonking on the bike, hitting the wall in a run or a swim, or just feeling completely unable to move after a hard day at the office or teaching! It’s when your energy (glycogen) stores become exhausted and your blood sugar levels are low…and it’s not pretty! Symptoms include disorientation, shaking, dizziness and total exhaustion. The trick to avoid this is to keep well-fuelled on a regular basis. 

For those doing sport that means keeping topped up, either with gels (yuk) or if practical, carrying food you actually enjoy eating. Timing your watch helps too, to make sure you keep topped up regularly.

For children or those with busy, non-stop days, that means keeping a sneaky snack to hand to boost your energy and your mood.

I hope you enjoy these Banana and Apple Flapjacks – flapjacks with a twist, or ‘flapwiches’ as we like to call them! A very delicious combination of sweet, gooey fruit sandwiched in a flapjack. Packed with a combination of fast and slow releasing carbohydrate, fibre, vitamins and minerals, these will cheer your day, as well as give you a boost if you are starting to flag.

Kids love them, adults love them, even my 92 year-old mother loves them!

This is a taster from my new book Enerjoy! Your Race Day –

Please help me publish my new book, packed with 100 irresistible recipes created to supercharge and nourish you and your active kids – we’re almost completely funded!

Easy Peasy Flapjack ‘Flapwiches’ With Banana and Apple Filling

Healthy Snacks

Author: Kate Percy Courses: Brain Food, Fuel Your Sport, Gut-friendly, Healthy Snacks, Post-exercise, Pre-exercise Recipe Keys: H Healthy Snacks

Print Recipe

Ingredients

Servings

• 2 tbsp golden syrup
• 100 g unsalted butter
• zest of an orange
• 2 tbsp demerara sugar
• 150 g jumbo rolled oats
• 2 tbsp wholemeal spelt flour
• ½ tsp ground cinnamon
• ½ tsp ground ginger
• 1 small apple, cored and very thinly sliced
• 1 large, ripe banana, peeled and mashed

Method

1. Preheat the oven to 160 °C/ gas mark 3. Grease and line the tin with baking parchment.

2. Gently melt the butter and syrup in a large saucepan over a low heat. Add the orange zest, sugar, oats, flour and spices. Stir until thoroughly combined.

3. Spread ½ the mixture onto the base of the tin. Carefully spread over the banana, then layer the apple slices on top.

4. Spread the final half of the flapjack mixture over the top to completely cover the fruit.

5. Bake in the oven for 25-30 minutes, or until golden brown. Remove from the oven and place the tin on a wire rack. Leave in the tin to cool and firm up, then cut into portions. Wrap in foil or parchment paper.