Vegan Flapjacks
Vegan Flapjacks - British variant of the cereal bar
Healthy, because
Even smarter
Nutritional values
If you often feel tired and exhausted, are oatmeal the perfect partners, because they shine with a high content of B vitamins. These micronutrients perform important tasks in the production of energy from food. Pumpkin Seeds represent a top source of magnesium. The body needs the mineral so that all our muscles can work normally - including those in the bronchi, walls of the stomach and intestines, and blood vessels.
Vegan flapjacks are best stored in an airtight container. They will keep in the refrigerator for about 2 weeks. If it is not necessarily vegan, you can also replace the maple syrup with honey.
(Percentage of daily recommendation)
| Calorie | 352 cal. | (17 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 33 g | (22 %) | ||
| Sugar added | 5 g | (20 %) | ||
| Roughage | 4.8 g | (16 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.4 mg | (20 %) | ||
| Vitamin K | 22 μg | (37 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0 mg | (0 %) | ||
| Niacin | 2.6 mg | (22 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 34 μg | (11 %) | ||
| Pantothenic acid | 0.4 mg | (7 %) | ||
| Biotin | 7.5 μg | (17 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 2 mg | (2 %) | ||
| Potassium | 319 mg | (8 %) | ||
| Calcium | 19 mg | (2 %) | ||
| Magnesium | 75 mg | (25 %) | ||
| Iron | 2.2 mg | (15 %) | ||
| Iodine | 1 μg | (1 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 12.1 g | |||
| Uric acid | 50 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 15 g |
Ingredients
- Ingredients
- 5 ozs Coconut oil
- 3 ½ ozs Maple syrup
- 1 pinch salt
- 1 large Banana
- 3 ½ ozs raisins
- 12 ozs tender Oats
- 4 ozs chopped almonds
- 4 ozs Pumpkin seed
- ½ tsp Vanilla powder
Kitchen utensils
Preparation steps
Put coconut oil with maple syrup and 1 pinch of salt in a saucepan and melt over medium heat, stirring occasionally. Parallel peel banana and mash finely. Mix raisins, oatmeal, almonds, pumpkin seeds and vanilla powder and add to coconut oil with mashed banana and mix well.
Line the bottom of the baking pan with baking paper. Pour the oatmeal mixture into the pan, spread smoothly, and press down firmly. Bake in preheated oven at 180 °C / 350 °F for approx. 20 minutes.
Remove and cut into bars while still warm, then let vegan flapjacks cool completely.
