Wife’s Top Secret Flapjack Recipe

At various times, you might have heard me raving about Wife’s flapjacks. These are without question THE fuel of champions - just perfect for long rides. So perfect that they can no-longer be kept a secret. So I’ve dusted off my Minox A / IIIs camera and broken into the kitchen to steal the recipe for you.

Here goes:

Makes 24 flapjacks

Ingredients:

• 385g butter
• 385g demerara sugar
• 4 tablespoon golden syrup
• 495g porridge oats
• Optional - some chopped dried apricots
• Optional - 1 rounded teaspoon of ground cinnamon or ginger

Large baking tray (ours is ~16" x 11" x 1 1/2"), plus baking parchment. Preheat your oven to 160°C / 325°F

Method:

1. Line the base of the tin with the baking parchment and grease this with a little butter.
2. Put the butter, sugar & syrup into a large saucepan and heat it gently until the butter melts. Stir with a wooden spoon, and don’t allow the mix to boil.
3. Take the pan off the heat and stir in the oats so that they’re completely coated in the syrup mixture.
4. Spoon the mix into the baking tray and spread it with the back of a metal spoon. Make sure you get it into the corners and that the top is nice and smooth.
5. Put this into the centre of the oven, and bake for 35 minutes or until the oats have turned golden brown.
6. Remove from the oven and allow to cool. While the flapjacks are still slightly warm & still in the tin, cut them into squares - we make a 6 x 4 grid to get our 24 flapjacks.
7. Eat.

Nutritional Information Per Flapjack:

• Calories: 287
• Carbohydrates: 34g
• …of which, sugars: 21g
• Fat 13g
• Protein: 2g

Bottom Line:

Great fuel for endurance cycling - the kind of thing that you actually look forward to eating while the hours tick by. On the bike you could probably do one of these flapjacks every 30-40 minutes. Because of their solid nature, I’d stick to gels and the like for running though!

Filed under: Nutrition, Recipe