Plate expectations: Fruit flapjacks

The secret of a good flapjack is to strike the perfect balance between crunchy and chewy. The gooey texture comes from the addition of golden syrup, so do not skimp on this.

Muesli and granola bars are the modern equivalent, but this traditional flat biscuit is still very popular.

Substitutes for the sultanas include chopped dried apricots, cranberries, or any of your preferred dried fruit.

As they include porridge oats, which are full of iron, zinc and vitamin B, enjoy them without too much guilt.

They make ideal lunchbox snacks, will satisfy a breakfast on the run, or can simply be enjoyed with a cup of coffee.

Preparation time: 25 minutes  Cooking time: 10 mins

SERVES 6

INGREDIENTS

• 1 tablespoon vegetable oil – to grease tin
• 200g unsalted butter
• 75g demerara sugar
• 200g golden syrup
• 400g rolled porridge oats
• Pinch of salt
• 150g sunflower seeds
• 150g sultanas

METHOD

• Grease and line a 20cm square cake tin.
• Preheat the oven to 180°C/350°F/Gas mark 4.
• Place the butter, sugar and golden syrup into a large saucepan and heat gently until the butter and sugar have melted into the syrup. Turn the heat off.
• Stir in the oats and salt.
• Add the sunflower seeds and sultanas, mixing so that all the ingredients are well combined.
• Pour the mixture into the prepared tin and spread evenly.
• Bake in the preheated oven for 25minutes or until golden brown.
• Place the tin on a wire cooling rack and leave to cool.
• Remove from the tin and cut into squares when completely cool.