Sugar Free Mango and Pineapple Flap Jacks

Hi, if you're reading this blog you are most likely thinking about your diet, trying to loose weight and/or get fit so I thought I would share this helpful recipe. It is something I formulated myself after a bit of trial and error.

They really are very quick and easy to make and make a fantastic tool for helping to control what you eat. The oats are quite dry so they will swell when you eat them which will make you feel more full. But also, as they contain no processed sugar, and only a tiny amount of honey, there is no sugar spike for you to crash down from. Instead the fruit and honey give a small quick release of energy followed by the long and sustained release of energy from the oats. They are also very low in fat.

They helped me to loose weight, particularly during the days when I was at work, by preventing me from rushing to the shops and buying something bad when I got hungry and especially on occasions when I had to work late, having a few extra of these bars in my lunch box really got me through.

I threw a few surplus raisins into this batch.

I hope you enjoy them.

Ingredients:

·         400g rolled oats

·         100g dried pineapple

·         100g dried mango

·         40g desiccated coconut

·         40g chopped nuts

·         3/4cup of boiling water

·         2tsp honey

Preheat the oven to 180⁰. Place the rolled oats in a large mixing bowl.

Put the mango and pineapple in a jug and add the boiling water, blend until partially pureed but be sure to leave some small chunks. Put the blended fruit into the mixing bowl with the oats, desiccated coconut and chopped nuts.

Mix thoroughly, ensure there is an even colour throughout and mix long enough to ensure some starch is released from the oats. (It should still remain crumbly but hold together when pressed).

Press the mixture into a well oiled tray and drizzle with the honey.

Cook at 180⁰ for 20 minutes. After 20 minutes remove from the oven and turn out onto a wire tray. Turn off the oven and put the cereal bars back inside the oven with the door closed and leave for several hours in the cooling oven, or overnight, to dry out.

Cut into portions and store in an air tight container.