Tag Archives: flapjack

Cashew Coconut Protein Flapjacks

So, I take lots of my protein bakes down to the gym & feed the staff there… hopefully they’ll give me a job one day! You might have noticed that I use a heck of a lot of peanut stuff in my recipes. Which, whilst delicious, not everyone can have them, so I was tasked by one of the staff to make a batch of flapjacks that didn’t have any peanutty ingredients, so, here it is:

Cashew Coconut Protein Flapjacks

Cashew Coconut Protein Flapjacks

These are another no-bake variety, so put that oven glove away! All you need is a bowl, a few spoons, some measuring cups, a silicon tray & a fridge – easy!

These flapjacks are so delicious, they aren’t overly coconutty, but they have that pleasing coconut taste and texture. The cashew nut butter gives these a really lovely creamy flavour & the chocolate coating is just perfect – dark & punchy. These are totally worth a try, and, at less than 100kcals a pop, you can easily fit them in to your macros!

I’ve used coconut butter instead of coconut oil, simply because I had it in the cupboard. I think that coconut oil would actually have been much nicer, so use it if you have it!

Recipe (Makes 16 pieces):

Ingredients:

No-bake Flapjack Base-

  • 1 cup of rolled oats
  • 1 scoop of impact whey protein
  • 2tbsp smooth cashew butter
  • 1tbsp coconut flour
  • 2tbsp coconut butter, melted
  • 2tbsp coconut nectar syrup (or use honey/agave)
  • 1/4 cup dessicated coconut (plus extra for sprinkling)
  • 1 scoop whey crispies
  • 3tbsp water

Chocolate Layer-

  • 3 generous tbsp cacao powder
  • 2 tbsp coconut butter, melted
  • 2 tbsp coconut nectar syrup (or honey/agave)

Method:

  1. Grab all the ingredients for the flapjack base, chuck them in a bowl & mix them up – it won’t form a dough, but if you squash the mix, it will hold together.
  2. Squash the flapjack in to a silicon pan & firm it down. Pop in to the fridge. *Tip: Put the silicon case on a firm baking sheet to keep it flat.
  3. Mix all the chocolate layer ingredients together and then pour straight over the flapjack. Work quickly to disperse the chocolate before it sets on the cold surface.
  4. Return to the fridge for an hour or so & then chop up in to 16 pieces, with a sharp knife. Store in an airtight container for up to 4/5days in the fridge.

Macros per flapjack:

97kcals, 6.2g fat, 8.5g carbs, 3.2g protein

Give them a whirl this weekend & lemme know how they turn out!

 

 

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No-Bake Chocolate Peanut Butter Protein Flapjacks

Peanut butter, chocolate, cocoa nibs, oats, coconut oil, more peanut butter – check!

No Bake Chocolate Peanut Butter Protein Flapjacks

No Bake Chocolate Peanut Butter Protein Flapjacks

This is one of those “oh my god, oh, oh, oh man, wow, oh, yes” type eating moments.  When I have an idea for a recipe, it tends to go one of three ways… disaster, mediocre, or totally awesome. THIS is one of the totally awesome times.

I so adore making (& eating) flapjacks, they are one of life’s pleasures, but you know, I get annoyed with the traditional method of heating the butter, sugar, syrup, the baking etc – sometimes you just don’t have time for all that jazz. So, I trialled this no-bake version, no heating, no baking (except a quick 15second micro-blast to melt the coconut oil, but I’ll forgive that!).

I honestly don’t think I’d be able to tell that this hadn’t been baked. It is firm, moist, holds its shape well, whilst still dropping the odd crumb on to your lap. It is layered with a flapjack base, a topping of peanuty goodness & then coated in a raw cacao chocolate. It is rammed with sweet, salty, peanut flavours & coated with that gorgeous, slightly creamy/chewy chocolate. It really is very very yummy! Plus, those nibs add an amazing brittle crunch to the bar – great stuff.

Perfect 4pm Treat!

Check out the layers – Perfect 4pm Treat!

Now, whilst the protein content of these is pretty good for a small snack-sized flapjack, you’ll see that the fat & carb content is a little higher than normal. This is partly due to the fact that these are a definite delicious, protein packed treat, rather than a low-fat snack food staple, but none of the key ingredients are nasty – it has been made with lovely stuff & so, this makes for a perfect pick me up, just don’t eat all 16 at once, or, if you do, at least they are full of oats and good fats, so you’re still one up on a box of mars bars! 😉

The protein powder that I used is a multipurpose peanut protein powder from Jamie Eason – this is such a good mix. I usually make all my recipes with natural powders, i.e. just the protein powder, no added stuff, but this was given to me to try & you know, it is so so good – great flavour & it lends a brilliant texture to almost everything I’ve made with it!

This whole recipe is free from dairy – the chocolate coating is made using raw cacao powder and coconut oil – it’s a great tip to pick up, because you can use that ‘chocolate’ to make so many great things.

The coconut nectar syrup isn’t compulsory, I saw some in my local whole-foods shop & just had to try it, but you can use any syrup you like, or even honey if you like. The coconut nectar syrup does lend a wonderful deep & intense flavour to the chocolate coating though, so if you do stumble upon it, grab it up!

No Bake Chocolate Peanut Butter Protein Flapjacks

No Bake Chocolate Peanut Butter Protein Flapjacks

Recipe (Makes 16 pieces):

Ingredients:

No-bake Flapjack Base-

  • 1 cup of rolled oats
  • 2 scoops of peanut protein – I used the delicious Jamie Eason multi-purpose one
  • 1/2 cup natural peanut butter
  • 1/2 cup peanut flour
  • 2tbsp coconut oil, melted
  • 2tbsp coconut nectar syrup (or use honey/agave)
  • 1/3cup cacao nibs
  • 3tbsp water

Peanut Butter Layer-

  • 2tbsp unsweetened PPB
  • 3tbsp water

Chocolate Layer-

  • 3 generous tbsp cacao powder
  • 2 tbsp coconut oil, melted
  • 2 tbsp coconut nectar syrup (or honey/agave)

Method:

  1. Grab all the ingredients for the flapjack base, chuck them in a bowl & mix them up – it won’t form a dough, but if you squash the mix, it will hold together.
  2. Squash the flapjack in to a silicon pan & firm it down. Pop in to the fridge. *Tip: Put the silicon case on a firm baking sheet to keep it flat.
  3. Grab a cup & pop the PPB and water in to it. Stir together until you have a soft, but not runny peanut butter paste. Smooth this over the flapjack base & return it to the fridge.
  4. Mix all the chocolate layer ingredients together and then pour straight over the flapjack & peanut butter layers. Work quickly to disperse the chocolate before it sets on the cold surface.
  5. Return to the fridge for an hour or so & then chop up in to 16 pieces, with a sharp knife. Store in an airtight container for up to 4/5days in the fridge.

Macros per flapjack:

148kcals, 9.4g fat, 11.8g carbs, 7.3g protein

Go on, try these out & stash them in the fridge for up to 4/5days – maybe share some with your friends, if you really like them! Anyway, anything that stacks up this well in tupperware has GOT to be made, right?!?!

Perfect tupperware stacking

Perfect tupperware stacking

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Ginger Banoffee Protein Flapjacks

I’ve been desperate to find a recipe for a protein flapjack with a baked crunch, moist softness, yummy flavour & that oaty texture. I reckon that I’ve baked that right up earlier on today. If you’re a fan of flapjacks & a fan of protein treats, but not a fan of the fats and sugars used in average commercial brands, then give this a go & see what you think.

IMG_0208

Ingredients:

  • 1 small banana
  • 3tbsps coconut oil
  • 3tbsps ginger flavoured coconom (or regular coconom & a pinch of ground ginger)
  • 12 drops toffee flavdrops
  • 15 drops banana flavdrops
  • 1 cup rolled oats (regular or gluten free)
  • 1/3 cup rice protein
  • 2 scoops myprotein protein crispies
  • 2tbsp water

Method:

  1. Heat oven to Gas 6/200C
  2. Peel the banana, snap in half & chuck in a bowl.
  3. Melt the coconut oil (I usually chuck mine in a cup in the microwave for a few seconds)
  4. Add the ginger coconom to the melted coconut oil, add in both flav drops and stir. Pour this liquid mix in with the banana. Blend with a stick blender until it looks a bit like caramel.
  5. Add the rolled oats, rice protein & protein crispies and mix – add in 1 or 2 tbsp water if needed. The mix should not be stiff, but also not runny – it should hold its shape in the baking case, but easy to spread and level out with a spoon.
  6. Dump the mix in to a silicon pan – I used a square brownie pan – if your mix doesn’t quite fill the pan, just spread it out to about 1.5-2cm thick & square up the loose side with a spoon.
  7. Bake for about 15-25minutes – this will depend on how thick your have made them, but they should be a golden brown colour and firm to the touch.
  8. Allow to cool in the pan for about 15minutes, then gently transfer to a cooling rack until totally cool. Chop in to 8 pieces & hide them from everyone else!!

Macros per Slice (approx):

Cals: 135, Fat: 5.9g, Carbs: 13.7g, Protein: 6.7g

I’ve used ginger coconom in this recipe, hence the ‘ginger’ bit, but to be honest, it doesn’t come through massively in the end product, so if you are after a major ginger punch, whack in a little extra ground ginger before mixing.

If you’re not a fan of ginger at all, just use unflavoured coconut sugar. If you don’t like bananas, leave out the banana & the banana flavdrops, replace with a good dollop of apple sauce and some vanilla flavdrops.

Serve these babies up alongside a cup of tea, or with yoghurt and fruit for breakfast, or whack some ice-cream on it for an awesome dessert.

Give them a go, what do you think??

 

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