Recipes · British · Bakery
Flapjack (Oat Bar)
One serving has 379 kcal and 5 g protein, and at least a fifth of a woman's daily need of manganese (81%), phosphorus (24%), selenium (22%) and vitamin A (20%). Ready in 30 minutes.
- Preparation: 10 min
- Cooking: 20 min
- Makes: 1 serving (85.2 g)
- Difficulty: Easy
- Diets: Vegetarian
- Contains: dairy, gluten
Ingredients
- 40 g Oats, rolled
- 20 g Butter, unsalted
- 15 g Sugar, brown
- 10 g Cane syrup
- 0.2 g Salt
Method
- Makes 1 bar; multiply by 12 for a full batch. Melt the butter with the brown sugar and golden syrup in a pan over low heat, stirring until smooth.
- Stir in the oats and salt until fully coated.
- Press firmly into a lined tin.
- Bake at 160 °C (320 °F) for 18-20 minutes until golden at the edges but still slightly soft in the middle.
- Cool completely in the tin before cutting into bars, as they firm up on cooling.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 379 kcal | 18% |
| Carbohydrates | 49.1 g | |
| Water | 10.4 mL | |
| Fiber | 4 g | 14% |
| Protein | 5.5 g | 11% |
| Tryptophan | 0.08 g | |
| Threonine | 0.16 g | |
| Isoleucine | 0.21 g | |
| Leucine | 0.41 g | |
| Lysine | 0.27 g | |
| Methionine | 0.09 g | |
| Cystine | 0.18 g | |
| Phenylalanine | 0.27 g | |
| Tyrosine | 0.17 g | |
| Valine | 0.29 g | |
| Histidine | 0.11 g | |
| Fat | 18.8 g | |
| Monounsaturated | 5.5 g | |
| Polyunsaturated | 1.5 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.3 g | |
| Saturated | 10.5 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 43 mg | |
| Calcium | 39.4 mg | 4% |
| Copper | 0.17 mg | 19% |
| Iron | 2.2 mg | 12% |
| Magnesium | 58 mg | 19% |
| Manganese | 1.5 mg | 81% |
| Phosphorus | 170 mg | 24% |
| Potassium | 176 mg | 4% |
| Selenium | 12 µg | 22% |
| Sodium | 92.1 mg | |
| Zinc | 1.5 mg | 19% |
| Thiamin (vitamin B1) | 0.2 mg | 18% |
| Riboflavin (vitamin B2) | 0.07 mg | 6% |
| Niacin (vitamin B3) | 0.48 mg | 3% |
| Pantothenic acid (vitamin B5) | 0.49 mg | 10% |
| Pyridoxine (vitamin B6) | 0.05 mg | 4% |
| Folate (vitamin B9) | 13.6 µg | 3% |
| Cobalamin (vitamin B12) | 0.03 µg | 1% |
| Choline | 20.3 mg | 5% |
| Vitamin A | 137 µg | 20% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.63 mg | 4% |
| Vitamin K | 2.2 µg | 2% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.2 kg CO2e a serving: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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