Fruity figgy flapjacks

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
6%
Fruity figgy flapjacks
55 min.
16
205kcal

Suggestions


Indulge in the delightful world of Fruity Figgy Flapjacks, a wholesome treat that perfectly balances taste and nutrition. Whether you're looking for a quick breakfast, a satisfying brunch, or a mid-morning snack, these flapjacks are sure to please everyone at the table. With their rich combination of soft dried figs, crunchy mixed nuts, and a medley of dried fruits, each bite is a burst of flavor that will energize your day.

What makes these flapjacks even more appealing is their versatility. They are not only vegetarian but also vegan, gluten-free, and dairy-free, making them an excellent choice for those with dietary restrictions. The use of coconut oil and agave syrup adds a subtle sweetness while keeping the recipe healthy and guilt-free. Plus, with just 55 minutes of preparation time, you can whip up a batch that serves 16 people, perfect for sharing with family and friends.

With a caloric breakdown that includes 6.64% protein, 38.15% fat, and 55.21% carbohydrates, these flapjacks provide a balanced energy boost to kickstart your morning or keep you going through the day. So, gather your ingredients and get ready to enjoy a deliciously nutritious treat that everyone will love!

Ingredients

  • 140 fig dried soft roughly chopped
  • 75 coconut oil 
  • tbsp agave syrup 
  • 300 rolled oats (we used)
  • 50 cranberries dried roughly chopped
  • 50 sultana roughly chopped
  • 85 apricots dried roughly chopped
  • 75 nut mixed roughly chopped (we used Brazil nuts, hazelnuts, almonds and walnuts)

Equipment

  • food processor
  • bowl
  • frying pan
  • oven

Directions

  1. Heat oven to 190C/170C fan/gas
  2. Line a 20cm square tin with baking parchment.
  3. Put the figs in a small pan with 150ml water and simmer until the liquid has reduced by half.
  4. Transfer to a food processor and whizz to a paste.
  5. Melt the coconut oil and syrup together over a low heat, then stir through the fig paste.
  6. Put the oats, dried fruit and nuts in a bowl and mix well, then pour over the wet mixture and stir until combined.
  7. Scrape into the tin and bake for 25-30 mins. Leave to cool before cutting into pieces.

Nutrition Facts

Calories205kcal
Protein6.64%
Fat38.15%
Carbs55.21%

Properties

Glycemic Index
14.88
Glycemic Load
8.46
Inflammation Score
-4
Nutrition Score
7.0978261387866%

Flavonoids

Cyanidin
0.06mg
Catechin
0.14mg
Epicatechin
0.04mg
Kaempferol
0.09mg
Myricetin
0.08mg
Quercetin
0.69mg

Nutrients percent of daily need

Calories:204.74kcal
10.24%
Fat:9.05g
13.93%
Saturated Fat:4.8g
30.01%
Carbohydrates:29.47g
9.82%
Net Carbohydrates:26.38g
9.59%
Sugar:13.92g
15.47%
Cholesterol:0mg
0%
Sodium:2.73mg
0.12%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.54g
7.08%
Manganese:0.85mg
42.65%
Selenium:10.56µg
15.08%
Fiber:3.09g
12.36%
Magnesium:47.09mg
11.77%
Phosphorus:113.45mg
11.35%
Vitamin B1:0.16mg
10.37%
Copper:0.19mg
9.71%
Iron:1.17mg
6.47%
Zinc:0.93mg
6.19%
Potassium:199.47mg
5.7%
Vitamin E:0.7mg
4.7%
Vitamin A:203.89IU
4.08%
Vitamin B6:0.07mg
3.54%
Vitamin B2:0.06mg
3.46%
Vitamin B3:0.62mg
3.12%
Vitamin K:3.1µg
2.95%
Vitamin B5:0.29mg
2.86%
Calcium:24.36mg
2.44%
Folate:9.7µg
2.42%
Vitamin C:1.67mg
2.03%