Getting into a flap

Barbara Wilson

Fortified breakfast cereals are a great way to incorporate a variety of nutrients into our diets – energy-rich complex carbohydrates and fibre as well as vitamins, including the B vitamins and minerals such as iron. Cereals aren’t just for breakfast – the ads encourage us to reach for cereals as a snack and they can also be incorporated into cooking.

Cereals can be added to crumble toppings, both sweet and savoury, used like breadcrumbs for coating and topping chicken or fish, or used in desserts along with crushed digestive biscuits. Chocolate and sticky rice krispie buns are a favourite with kids of all ages and these flapjacks can be a quick breakfast on the run or mid-afternoon snack.

Honey & Pineapple Flapjacks

50g polyunsaturated or olive margarine
50g honey
50g oats
50g cornflakes
50g desiccated coconut
25g ready to eat pineapple, finely chopped
25g ready to eat papaya, finely chopped

Preheat the oven to 180C. Melt the butter, sugar and honey together, until toffee like, over a moderate heat. Stir in the remaining ingredients and mix to incorporate. Place the mixture into a rectangular loose bottomed tin 28cm x 18cm, pressing the mixture down well.

Place in the oven and cook for 10-15 minutes. Cut into 12 fingers, allow to cool then carefully remove from the tin. Store in an airtight container.

Makes 10 flapjacks

Nutrition information: 130 calories and 7g fat per serving.

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