Apple Flapjacks

The latest NutritionConfidence recipe from the authors of Food for Sensitive Tummies, registered dietitians Cath Day and Gabi Steenkamp!

 

Makes 15 flapjacks

(3 per serving – 175 g)

 

Ingredients:

  • 1 large egg
  • 10 mL (2 tsp) sugar
  • 2.5 mL (½ tsp) salt
  • 1 ripe banana (80 g)
  • 5 mL (1 tsp) vanilla essence
  • 250 mL (1 cup) skim milk (0.5% fat)
  • 5 mL (1 tsp) olive/ canola oil
  • 180 mL (¾ cup) cake flour
  • 5 mL (1 tsp) bicarbonate of soda
  • 5 mL (1 tsp) baking powder
  • 60 mL (¼ cup) wheat bran (digestive bran)
  • 125 mL (½ cup) oat bran
  • 4 medium apples (320 g), preferably green as they are lower GI
  • 5 mL (1 tsp) ground cinnamon
  • 125 mL (½ cup) full cream plain yoghurt (3% fat)
  • 30 g nuts, chopped

 

Instructions:

  1. Place the egg, sugar, salt, ripe banana and vanilla essence in a mixing bowl and beat with a fork.
  2. Add half the milk to the egg mixture.
  3. Sift the flour, bicarbonate of soda and baking powder into the egg mixture, without stirring just yet.
  4. Add the wheat bran and then stir gradually using a wooden spoon, until smooth and lump-free.
  5. Add the rest of the milk and oat bran and mix in carefully.
  6. Core the apples and cut into thin round slices. Sprinkle the cinnamon over both sides of the slices.
  7. Add a teaspoon of canola / olive oil to a non-stick frying pan and spread the oil around the base of the pan with some paper towel, to coat the pan evenly, ensuring the crumpets go a wonderful golden brown colour.
  8. Place the four to five (depending on the size of your pan) apple slices onto the non-stick frying pan, allowing the apple slice to cook for 1-2 minutes.
  9. Using a tablespoon, spoon one tablespoon of flapjack mixture onto each apple slice.
  10. Cook the crumpets over medium heat until they start to bubble on the top. Place another apple slice on top of the bubbles then turn over the crumpet using an egg lifter. The crumpet should be golden brown in colour on the cooked side. Repeat the process until you have used up all the batter and apple slices.
  11. Serve three crumpets per person topped with full cream yoghurt and chopped nuts.

 

Nutritional Analysis per 175 g serving

Energy 1210 kJ (290 Cal)  |  Protein 9.8  g   |   Carbohydrate 39.9  g   |  Added Sugar  1.6 g  |  Total Fat 8.4 g | Saturated Fat 1.6 g  |  Monounsaturated Fat 4.0 g |  Polyunsaturated Fat 1.9 g |  Cholesterol 51 mg | Dietary Fibre 5.6 g  |   Sodium 607 mg  |   Glycemic Index 46  |  Glycemic Load  19

 

Dietitians Notes:

These high fibre crumpets are easy to make and do not require the batter to stand before cooking. They contain both soluble fibre (oat bran) and insoluble fibre (wheat bran), as well as one fruit portion per 3 crumpet serving, making these a healthier alternative to regular crumpets.

Because of the flavour and natural sweetness of the banana and apple slices, very little sugar is added to this recipe, resulting in a good low GI breakfast of delicious crumpets.

These crumpets can also be served as a delightful snack for mid-morning or afternoon tea with the family.

 

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