Protein flapjacks that keep!

[morg]

Found this off another website, hopefully will try it sometime soon:

I wasn't too keen on using bananas in a flapjack recipe, as they wouldn't keep for long. I also wasn't keen on using loads of peanut butter, as in other recipes, because of the high fat.
These ones keep for at least 2 weeks, probably more. They also only take about 5 minutes to make (and a while to cool).

I've made these a couple of times now, and i think i've perfected the recipe so that they are solid enough to carry around. Some people may think they are a bit dry, but i like em chewy!

I think they're good pre-workout for the energy.

Ingredients
Unflavoured whey concentrate 200.0 g
Porridge Oats 200.0 g
Sultanas, 200.0 g
Honey, Pure, Clear, 60.0 g
Soya Milk, 250.0 ml (you could probably use cow's milk, but then it wouldn't keep for so long.

Method
Mix the whey, oats and sultanas in a bowl. Add some ginger powder too, if you like the taste of it. Combine all the ingredients as much as possible.
Put the honey and soya milk in a cup and microwave it until the milk is hot and the honey stirs into it easily.
Add this to the mix and stir it in quickly. You should find that there is still quite a lot of dry powder. This is where you get your hands dirty! Knead the mixture until all of the dry powder has been incorporated. You should now have a really thick dough.
Press it out into a glass dish until it's even depth all over.
Microwave it for only 2 minutes.
Let it cool. When it's completely cool it should cut into neat slices. It'll be tough, so you need a proper knife!
I recommend wrapping each bar up in cling film and keeping them in the fridge. This way they will keep moist and they are easy to grab and take to work, or wherever.

This will make 8 bars, with a nutritional breakdown of:

Calories (kcal) 305.6
Protein (g) 24.6
Carbohydrate (g) 42.8
Fat (g) 3.8
Fibre(g) 2.4

Here is where i got it from: http://www.**********.co.uk/High_Pro...1048646/tm.htm

[FIRESTAR]

I owe you one.

[Cortical]

Thanks for the recipe Morg!

I adapted the recipe a bit by adding peanut butter and apricots to the mixture. It increases the fat at bit but the carbohydrates have been reduced by using less raisins

Nutrition:
Protein 25.9g
Fats 8.9g
Carbohydrate 34.8g
Calories 324kcal
32p per flapjack (based on the ingredients i got from Tescos and Myprotein)

Ingredients for 8:
200g Impact Whey Protein
200g Tesco Value Oats
100g Tesco Value Clear Honey
80g Whole Earth No Added Sugar Crunchy Peanut Butter
60g Tesco Californian Seedless Raisins
60g Tesco Ready to Eat Apricots
Ginger and cinnamon powder to add flavour
350ml of hot water

Finely chop the apricots into small pieces.
Mix whey, oats, raisins, apricots in a large sauce pan.
Add ½ tsp of ginger and cinnamon powder to the dry ingredients.
Put peanut butter, honey and hot water into a sauce pan.
Mix with a hand blender until the peanut butter and honey are fully mixed with the water.
Bring the liquid to the boil and add it to the dry ingredients.
Stir all the ingredients together; it should form a sloppy paste.
Gently heat the mixture on the stove, continuously stirring it until it becomes thick and sticky.
Evenly spread the mixture into a very lightly oiled cake/brownie tin.
Cook for 10mins in a preheated oven preheated to 180˚C.
Allow to cool
Cut into 8 equal portions

Sorry for making the cooking instructions more complex, I only had a metal cake tin so I couldn't use a microwave.

I'm not sure how long they will last, but i suspect they will last as long as the original recipe.

Let me know what you think

Cortical

[morg]

Awesome will try tomorrow!

[GALTONATOR]

i have printed this one off looks good

[morg]

Just used Cortical's recipe. They are ok but 2 things, they need moisture as theyre a bit rubbery and i think there should be a bit more cinnamon and ginger put in. Cortical did you find them a tad bland and rubbery?

Next time i will put in more cin and ging and i think i will add more honey. I will try and get this recipe perfect!

[Cortical]

Quote

Just used Cortical's recipe. They are ok but 2 things, they need moisture as theyre a bit rubbery and i think there should be a bit more cinnamon and ginger put in. Cortical did you find them a tad bland and rubbery?

Next time i will put in more cin and ging and i think i will add more honey. I will try and get this recipe perfect!

I agree - my first recipe was far from perfect. I made a batch last night and I added 2cm of grated fresh ginger, a lot more cinnamon and 16 splenda (sucralose tablets),

It tasted much better, though still a bit rubbery.

[morg]

BTW i wouldnt try this recipe untill me and cortical have cracked it. haha.

[morg]

From looking at other normal flapjack recipes we seem to be missing butter and marg! So i will encorporate this into my next batch. I will also add more fruit and slightly redude the amount of whey. Should be around 20g of protein

[rogues_mrs]

U could try using some kind of veg/ olive oil instead of butter or marg ...specially good as you don't cook them very much do you so shouldn't change the structure of the oil/fat too much ..should still be relatively good for you....??? don't know bout taste though but I have used olive oil in fruit cake recipes before instead of marg.. :-)