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Jaffa Oat Bites

Jaffa Oat Bites

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I created these delicious bites after being inspired by those lovely orange morsels (are they biscuits, are they cake?!!) Food should be enjoyed, but there is no harm in adding a nutritional boost whilst at it.

The joy in these bites are that there is no need to switch on the oven, they can be gluten free (oats are naturally gluten free but make sure your oats are certified GF as sometimes, they are processed and boxed/bagged in an environment that also processes ingredients that do contain gluten such as wheat) and are naturally vegan.

Standard oats
Oats blended to an oat ‘flour’
Soft oat ‘dough’
Oat base with marmalade topping

I have made these in ‘mouthful’ sized portions, but feel free to cut them in bars or larger squares.

JAFFA OAT BITES

Joanne Iceton
Delicious morsels full of sunshine flavours
Print Recipe
Preparation/Overall Chilling Time 1 hour
Course Dessert, Snack
Servings 20 bites

Equipment

  • Scales
  • Food processor/Blender
  • mixing bowl
  • Measuring spoon
  • 20 x 20cm baking pan or individual moulds I used silicone moulds

Ingredients
  

Base

  • 200 g oats*
  • 50 g maple syrup you can use honey if not vegan
  • 50 g coconut oil
  • 2 tsp vanilla extract optional

Topping

  • 100 g shredless marmalade
  • 100 g dark chocolate
  • 50 g smooth peanut butter

Optional

  • Zest of 1/2 orange or 2 tsp chopped nuts

Instructions
 

  • Blend the oats to a fine powder in a food processer.
  • Melt the maple syrup and coconut oil on a gentle heat in a pan or in the microwave. It will take about 2 mins. Stir in the vanilla extract if using. 
  • Pour the melted coconut oil and syrup over the oat mixture and mix well until you get a moist ‘dough’.
  • Spoon into a greased/lined baking pan, or as I have done, spoon into moulds.
  • Chill for 30 mins until it firms up, or, if you are impatient like me, pop in the freezer for 10 - 15 mins.
  • Melt the marmalade for a minute of so, just so it is easier to work with. You can do this in short bursts in the microwave, or in a pan on a gentle heat.
    Spread over the oat base or spoon over the top of the individual moulds to make a thin layer and return to chill.
  • Meanwhile, melt the chocolate. You can do this either in the microwave in short bursts, stirring after 1 minute (be careful as you can get hot spots and it can burn easily) or in a bowl resting over a smaller bowl of hot/boiling water (this is called a bain marie). Stir through the peanut butter, then return to your heat source for a further minute.
  • Pour or spoon over the oat/marmalade base and spread to cover. If using orange zest or nuts, scatter on top of the chocolate before it sets and return to chill.

Notes

These bites will keep for a couple of days in an airtight container, but best kept in the fridge, where they will last for roughly a week.
If vegan, ensure your chocolate does not contain milk solids. Most dark chocolate does not but check just in case.
If gluten intolerant, check that your oats are prepared in an environment that is certified gluten free. 
If you love the flavour of orange, you can use the grated zest of the other 1/2 orange and add this to the oat base.
If you are not a fan of peanut or any other nut butter, you can omit this, and just increase the chocolate to 150g, melting this on its own. 

The recipes are free to everyone to use (please give credits to us if you choose to use them), and always will be, but our non-profit organisation incurs many costs to keep it running. If you would like to help keep it going, please consider giving a donation. If you feel inspired to try more, why not invest in our Recipe Collection, available online or from our Eco Market. 

Thank you

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Nutritional Benefits:

Oats offer sustainable energy, vitamin E and soluble fibre. They contain plant chemicals and antioxidants which may help to reduce the risk of many diseases. The have a low glycaemic index which means they keep blood sugar levels steady thus preventing the massive highs and lows that cause cravings for sugary and processed carbohydrate foods, and help keep hunger at bay.

These treats use dark chocolate which contains more of the beneficial cocoa solids. Cocoa solids are full of antioxidant flavonoids which help to ‘mop up’ free radicals in the body. Free radicals cause inflammation, ageing, chronic disease and some cancers.  Cocoa is also a source of phenylethylamine which stimulates the feel good endorphins and may even help to boost serotonin production (low serotonin levels are associated with depression and anxiety). Bear in mind that chocolate also contains lots of sugars, so as with many foods, all in moderation. 

 

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Conflake Tart Flapjack (3)

Cornflake Tart Flapjack

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I don’t think I have ever met anyone who doesn’t like cornflake tart and flapjack; that school days nostalgia can evoke so many happy memories (as food often does).

I decided to try combining both sweet treats (as one does when procrastinating!) to create a hand held snack. Although sitting down for dessert with family or friends can be a wonderful thing, sometimes it is nice to have that option of having said dessert as a snack on the go too.

For this conversion, I included the cornflakes, oats and jam, but included strawberries, and reduced the sugar content slightly. Having gone through many periods when finances were tight, the frugal side of me remains, so in this case, I used frozen strawberries which are a lot cheaper, especially when out of season. Frozen fruits, like vegetables, shouldn’t be frowned upon; their nutrient value is often preserved by freezing, whilst ‘fresh’ fruits and vegetables can be sat in storage for long periods, and thus experience a loss of nutrients. You also tend to have less food waste with frozen foods as you just get out what you need.

If strawberries are not your thing, feel free to swap for any other soft fruit such as peaches (use apricot jam) or blueberries.

CORNFLAKE TART FLAPJACK

Joanne Iceton
A hybrid of those school day desserts
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Course Dessert, Snack
Servings 16 squares

Equipment

  • 20 x 20cm square baking tin I used a silicone traybake
  • Oven
  • Scales
  • mixing bowl

Ingredients
  

  • 200 g butter you can also use coconut oil
  • 50 g brown sugar
  • 75 g golden syrup
  • 200 g oats
  • 150 g cornflakes crushed slightly with your hands
  • 3 tbsp high fruit strawberry jam
  • 150 g strawberries, chopped if fresh feel free to use frozen

Instructions
 

  • Oven, 180c
  • Melt the butter with the sugar and syrup. Stir in the oats and the crushed cornflakes, mixing well to coat.
  • Using half of the mixture, firmly press into a greased 20cm square deep baking tin. Spread the jam over the base (if your jam is quite firm, mix it with a 1 -2 tbsp water beforehand) then equally scatter the chopped strawberries over the jam. Sprinkle over the remaining flapjack mix and press down firmly. This is important to enable the flapjack to hold together well.
  • Bake for 20 - 25 mins until golden. If using a silicone baking mould, remember to place this on a metal baking tray first to prevent your bake breaking up when transporting to and from the oven.
  • The flapjack will need to cool fully to set before cutting into squares, though you can ’indent’ it whilst warm if you wish.
    If you don’t mind eating it as a crumble, cut away!

Notes

The traybake squares can be stored in an airtight container for a couple of days, but will last a little longer if kept in the fridge (if they do last that long!)
 
Keyword bakes, cornflakes, flapjack, strawberry

The recipes are free to everyone to use (please give credits to us if you choose to use them), and always will be, but our non-profit organisation incurs many costs to keep it running. If you would like to help keep it going, please consider giving a donation. If you feel inspired to try more, why not invest in our Recipe Collection, available online or from our Eco Market. 

Thank you

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Nutritional Benefits:

Strawberries: Antioxidant vitamins C and manganese for healthy bones, soluble fibre for a healthy  digestive system and helping to  prevent type 2 diabetes. They may also be cancer preventative and help to fight bacteria.

Oats: Helps to offer sustainable energy, vitamin E, soluble fibre and are known the help lower bad LDL cholesterol and raise good HDL cholesterol. They contain plant chemicals and antioxidants which help to reduce the risk of cancers. The have a low glycaemic       index which means they keep blood sugar levels steady preventing the massive highs and lows that cause cravings for sugary and processed carbohydrate foods and help keep hunger at bay.

 

 

 

Choc Nut Flapjack

Chunky Choc Nut Flapjack

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Flapjack has so many associations with fond childhood memories – that chewy, buttery, yumminess takes me back to my mam’s and nana’s kitchen as a child, impatiently waiting for them to be brought out from the oven as that wonderful smell wafted throughout the house. Never one to do as one is told, I frequently burnt the roof of my mouth as I sampled them before they cooled (this also was a common thing with my nana’s famous ginger biscuits too!)

My version has less sugars than traditional flapjack but if wishing to make a version with even less sugar and fat, try my Wholesome Flapjack.

CHUNKY CHOC NUT FLAPJACK

Joanne Iceton
Delectable morsels made with love
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 25 minutes
Course Dessert
Servings 12 squares

Ingredients
  

  • 150 g butter cut into cubes
  • 30 g unrefined brown sugar
  • 100 g golden syrup this is about 5 tbsp.
  • 200 g oats
  • 50 g desiccated coconut
  • 150 g mixed unsalted nuts e.g. brazil, pecans, walnuts, hazelnuts, almonds, pistachios
  • 75 g dark chocolate roughly chopped

Instructions
 

  • Oven 180c
  • Melt the butter sugar and syrup. You can do this in the microwave by putting into a heatproof container and checking after each minute, or on a gentle heat in a pan on the hob.
  • Stir in the oats and coconut then press into a well greased or lined 20 x 20cm baking tin. If using a slightly different sized tin, you may have thicker or thinner flapjacks.
  • Scatter the chopped nuts over the base and press in with the palm of your hand. Press in the chunks of chocolate randomly. Alternatively, you can omit the chocolate at this point then melt and drizzle over the flapjack once baked.
  • Bake for 25 - 30 mins. Mark into squares or bars when warm but leave to cool in the tin completely before removing - they will fall apart if not!
Keyword chocolate, flapjack, nuts

The recipes are free to everyone to use (please give credits to us if you choose to use them), and always will be, but our non-profit organisation incurs many costs to keep it running. If you would like to help keep it going, please consider giving a donation. If you feel inspired to try more, why not invest in our Recipe Collection, available online or from our Eco Market. 

Thank you

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Nutritional Benefits:

Oats offer sustainable energy, vitamin E and are known to help lower LDL cholesterol.

Nuts contain many nutritional benefits including protein, antioxidants including vitamin E as well as some omega 3 fatty acids. The may also help to lower your risk of type 2 diabetes and heart disease.

This recipe uses dark chocolate which contains more of the beneficial cocoa solids. Cocoa solids are full of antioxidant flavonoids which help to ‘mop up’ free radicals in the body. Free radicals cause inflammation, ageing, chronic disease and some cancers.  Cocoa is also a source of phenylethylamine which stimulates the feel good endorphins and may even help to boost serotonin production (low serotonin levels are associated with depression and anxiety).

This recipe uses less sugars than many treats but still should be eaten in moderation.

Strawberry Crumble Traybake

Strawberry Crumble Traybake

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When faced with strawberries that are looking a bit sad and withered, one can generally make jam, pop them in a smoothie or a bake. Today was a baking kinda day! I do normally try to freeze them – wash, hull and cut in half before popping in reusable bags, but I am human and do find foods lurking in the fridge like everyone else.

This recipe will also work well with frozen berries (you can use raspberries, cherries or mixed too). You will also have less nutrient loss as heat destroys some vitamins to an extent, so by using frozen, the searing heat of the oven will not penetrate them as much.

Normal crumble bakes call for rubbing in, but I am a big fan of shortcuts and easiness so created this recipe using the ‘zap it in the microwave method’.  🙂

STRAWBERRY CRUMBLE TRAYBAKE

Joanne Iceton
A delicious summer treat
Print Recipe Pin Recipe
Cook Time 45 minutes
Course Dessert
Servings 16 squares

Ingredients
  

Crumble mix

  • 225 grams butter/coconut oil
  • 100 grams unrefined brown sugar
  • 1/4 tsp salt
  • 1/2 tsp cinnamon
  • 1 tsp vanilla extract optional
  • 1/2 tsp. bicarbonate of soda
  • 200 grams oats
  • 150 grams wholemeal or plain flour

Filling

  • 2 tbsp high fruit strawberry jam
  • 200 grams strawberries (chopped) you can also use frozen

Instructions
 

  • Oven 180c
  • Melt the butter then stir in the sugar, salt, cinnamon,vanill and bicarb. Once mixed, stir in the oats and flour and bring together until there are no traces of uncoated oats/flour.
  • Using two thirds of the mixture, firmly press into a greased 20cm square deep baking tin. Spread the jam over the base (if your jam is quite firm, mix it with a little water beforehand) then equally scatter the chopped strawberries over the jam. Sprinkle over the remaining traybake mix and press down lightly.
  • Bake for 45 - 50 mins. If using a silicone baking mould, remember to place this on a metal baking tray first to prevent your bake breaking up when transporting to and from the oven. 
  • Leave to cool at least half an hour before cutting and removing the traybake (unless of course, you don’t mind it breaking up!) 

Notes

The traybake squares can be stored in an airtight container for a couple of days but will last a  little longer if kept in the fridge (if they do last that long!)
Keyword strawberry, traybake

The recipes are free to everyone to use (please give credits to us if you choose to use them), and always will be, but our non-profit organisation incurs many costs to keep it running. If you would like to help keep it going, please consider giving a donation. If you feel inspired to try more, why not invest in our Recipe Collection, available online or from our Eco Market. 

Thank you

Card Donations PayPal Donations

 

Nutritional Benefits:

Strawberries: Antioxidant vitamins C and manganese for healthy bones, soluble fibre for a healthy  digestive system and helping to  prevent type 2 diabetes. They may also be cancer preventative and help to fight bacteria.

Oats: Helps to offer sustainable energy, vitamin E and soluble fibre. They contain plant chemicals and antioxidants which help to reduce the risk of cancers. The have a low glycaemic index which means they keep blood sugar levels steady, preventing the massive highs and lows that cause cravings for sugary and processed carbohydrate foods as well as helping to  keep hunger at bay.

This recipe contains less sugar than most traybakes.

Wholesome Flapjack

Wholesome Flapjack

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This is an ideal recipe to use up those almost black bananas you have left lurking at the bottom of the fruit bowl. As bananas ripen, the resistant starch turns to simple sugar making them easier to digest. Levels of antioxidants also rise as they ripen.

WHOLESOME FLAPJACK

Joanne Iceton
Print Recipe Pin Recipe
Servings 16 squares (20 x 20cm baking pan)

Ingredients
  

  • 2 tbsp. nut butter e.g. peanut, almond, cashew etc. preferably smooth
  • 50 g butter/coconut oil
  • 3 tbsp. honey/maple syrup
  • 2 ripe bananas mashed
  • 1 apple grated
  • 250 g oats
  • 200 g dried fruit chopped if needed (I used a combination of apricots, dates and raisins)
  • 100 g mixed seeds optional

Instructions
 

  • Oven 160c
  • Melt the nut butter, butter/coconut oil and honey or maple syrup (either in a microwave in short bursts or in a pan over a medium heat).
  • Mash in the banana thoroughly until there are no lumps then add 100ml water. Stir in the remaining ingredients to make a kind of batter consistency.
  • Pour into a grease/lined 20 x 20cm baking tin then bake for 50 - 60 mins until the edges are golden and the centre has set.
  • Leave to cool fully in the tin otherwise it will just crumble if cut when hot. Due to the fruit content, these flapjacks are best kept in the fridge for up to 5 days.

Notes

The base for this flapjack is a lot looser than traditional flapjack and more like a 'batter', which is why it takes longer to cook
You can also sub 100g of the dried fruit for 100g chopped chocolate (dark chocolate contains more antioxidants).

Nutritional Benefits

The fruit and oat content offer soluble and insoluble fibre essential for good digestive health and preventing heart disease.

Bananas are a source of potassium (essential for the functioning of all cells), soluble fibre (for good digestive health) and a source of tryptophan which helps lift mood and aids sleep. Ripe bananas are easier to digest than ‘green’ bananas so a lot gentler on the tummy and have a higher antioxidant level (antioxidants are substances that can help prevent damage or changes  to cells in the body that can lead to disease).

The phytonutrients and antioxidants in apples may help to lower blood pressure, reduce the risk of type 2 diabetes, heart disease and certain cancers. Apples are low on the glycaemic index due to their high fibre content and along with its antioxidants, help to protect against degenerative brain diseases such as Alzheimer’s and Parkinson’s .

Oats are one of nature’s finest foods; high in soluble fibre which is essential for good digestive health, proven to help maintain a healthy circulatory system and lower the risk of heart disease. Because they are low on the glycaemic index (how food is scored when it comes to raising blood sugars), they are a sustainable source of energy and great for diabetics. They contain many plant chemicals and vitamin E which are shown to improve heart health, prevent certain cancers and improve brain power.

Peanut butter is full of protein, heart healthy monosaturated fatty acids, niacin (important for memory), potassium, bone building magnesium and  soluble fibre.  It also helps keep you satiated meaning you are less likely to reach for snacks. (Look for those with no added sugar or palm oil; the latter is  often sourced from plantations  created through the deforestation of rain forests and at the detriment of many animals and plants. The palm oil used is also often oxidised which has a negative impact on cardiovascular health too).

The recipes are free to everyone to use (please give credits to us if you choose to use them), and always will be, but our non-profit organisation incurs many costs to keep it running. If you would like to help keep it going, please consider giving a donation. If you feel inspired to try more, why not invest in our Recipe Collection, available online or from our Eco Market. 

Thank you

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Flapjack Energy Bites

Flapjack Energy Bites

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These delicious morsels are a great energy fix that satisfies that sweet craving whilst containing many nutritious ingredients.

FLAPJACK ENERGY BITES

Joanne Iceton
Print Recipe Pin Recipe
Servings 10 bites

Ingredients
  

  • 1 small banana
  • 2 heaped tbsp. nut butter almond, peanut, cashew etc.
  • 1 tbsp. coconut oil melted
  • 1 tbsp. honey
  • 100 g or 1 cup oats
  • 50 g or 1/2 cup desiccated coconut :
  • To roll in:
  • 1 tbsp. cocoa
  • 2 tbsp desiccated coconut
  • Optional:
  • 50 g dark choc chips
  • Handful dried fruit chopped if large

Instructions
 

  • Mash the bananas with the peanut butter. Stir in the honey and coconut oil.
  • Add the oats, coconut, dried fruit and choc chips if using.
  • Roll into balls and if wished, flatter to make cookie bites.
  • Either roll in cocoa, desiccated coconut or leave plain. Chill. If you manage to restrain yourself from eating these little morsels, they will keep for a few days in the fridge.

Notes

Optional extras: 1 tsp. cinnamon, ground ginger or mixed spice.
This recipe is gluten free; just make sure that the oats are manufactured in a wheat free environment.
You can also add the cocoa to the wet mixture to make a chocolate energy bite.

The recipes are free to everyone to use (please give credits to us if you choose to use them), and always will be, but our non-profit organisation incurs many costs to keep it running. If you would like to help keep it going, please consider giving a donation. If you feel inspired to try more, why not invest in our Recipe Collection, available online or from our Eco Market. 

Thank you

Card Donations PayPal Donations

 

Nutritional Benefits

Peanut butter is full of protein, heart healthy monosaturated fatty acids, niacin (important for memory), potassium, bone building magnesium and  soluble fibre.  It also helps keep you        satiated meaning you are less likely to reach for snacks. (Look for those with no added sugar or palm oil; the latter is  often sourced from plantations  created through the deforestation of rain forests and at the detriment of many animals and plants .The palm oil used is also often oxidised which has a negative impact on cardiovascular health too).

It contains no added refined sugar with the sweetness provided by the natural fructose in the          bananas (which are also full of potassium and  soluble fibre) the dried fruit and dark chocolate if using. Research has found that a high sugar diet can raise blood pressure and stimulate the liver into releasing harmful fats into the bloodstream. It also encourages the liver to be resistant to  insulin which may lead to type 2 diabetes, problems with metabolism and heart disease.

The addition of oats helps to offer sustainable energy and vitamin E.

Dark chocolate contains antioxidants (flavonoids) which have anti-cancer properties.