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Apple Flapjack

Preparation: 15 mins

Cooking: 20 mins

Serves 4, costs under £1.00

Ingredients

  • 1 Cups Porridge Oats (112g)
  • 5 Tablespoons Low Fat Spread (70g)
  • 1 Tablespoons Golden Syrup (25g)
  • 1 Tablespoons Sugar (20g)
  • 1 Tablespoons Plain Flour (30g) (Heaped Spoonful)
  • 1 Apple (20g)

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.

Method

  1. Turn oven on to 180oC / 160oC fan oven / 350oF / gas mark 4. Peel, then finely chop or grate apple.
  2. Melt low fat spread in a pan over a low heat.
  3. Add sugar and syrup to the pan and continue to heat gently until sugar dissolves.
  4. Take pan off heat and mix in the apple, flour and porridge oats.
  5. Place mixture in a greased baking tray and spread the mixture so it is approximately 2 cm thick, smooth with the back of a spoon.
  6. Bake in the oven for 15-20 minutes until golden around the edges. Remove from the oven and leave to cool, then cut into portions while still warm.

Nutritional Information


Per 100g
Per 81g serving (% ref. intake)

Energy Kcals
278.00
225.00 (11.00%)
Energy Kj
1168.00
987.00 (11.00%)
Protein
5.30g
4.30g
Total Fat
10.70g
8.70g (12.00%)
Saturated Fat
2.40g
2.00g (10.00%)
Carbohydrates
41.60g
33.70g
Total Sugars
17.10g
13.90g (15.00%)
NSP Fibre
3.40g
2.70g
Sodium
163.00g
132.00g
Salt
0.40g
0.30g (5.00%)

Find out about nutritional labelling

Nutrition labels on the front of packaging

  • Most of the big supermarkets and many food manufacturers display nutritional information on the front of pre-packed food.
  • Front of pack nutrition labels provide information on the number of grams of fat, saturated fat, sugars and salt and the amount of energy (in kJ and kcal) in a serving or portion of a recipe.
  • The labels also include information about reference intakes (expressed as a percentage) which are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
  • The colour coding tells you at a glance if the food has high (red), medium (amber) or low (green) amounts of fat, saturated fat, sugars and salt.
  • The more greens on the label, the healthier the choice
  • Amber means neither high nor low, so you can eat foods with all or mostly ambers on the label most of the time.
  • Reds on the label means the food is high in that nutrient and these are the foods we should cut down on. Try to eat these foods less often and in small amounts.

Food shopping tips

If you’re trying to decide which product to choose, check to see if there's a nutrition label on the front of the pack. This will help you to quickly assess how your choices stack up. You will often find a mixture of red, amber and green colour coding for the nutrients. So when you're choosing between similar products, try to go for more greens and ambers and fewer reds if you want to make a healthier choice.