Fuel

Flapjack recipe that i found on the web

Ingredients
200g oats

100g 'flavourings' like dried fruit, seeds, choc chips etc. I used dates, apricots and doctor food nuts 
50g plain flour
100g butter.
2 tbsp golden syrup
50g~75g brown sugar

Method
1) Mix the oats, flour and flavouring stuff - ie dry ingredients
2) Melt butter, syrup, sugar in microwave
3) Stir into the oat mixture
4) Grease a baking tray
5) Wack it in and level. Press down firmly
6) 180 deg c for 20-25 mins. Check after 20 mins.
7) Take it out and leave it to stand until it cools!!
8.) Cut into wedges whilst still ever so slightly warm


To fill a 10inch by 15 inch tray you need to double the above ingredients and that'll only give you 1/2 inch thick flapjacks
When they are thin they are quite dry but not too crumbly
 
 
Found a reference to a book which might be worth a look but haven't tracked it down yet
 
"Anita Bean's Complete Guide to Sports Nutrition"
 
 
Found this recipe on the web as well but haven't tried it
 
These take time but are dead easy - this is an adaptation of Nigella Lawsons breakfast bars from Nigella Express

Ingredients:
1 x 397 g condensed milk (the light version with less fat works equally well),
250g oats,
75g shredded coconut or ground almonds,
100g dried fruit (of your choice),
125g mixed seeds,
125g peanuts or other mixed nuts, crushed up a bit if you like.

Method:
1) Heat oven to 130 deg C.
2) Warm condensed milk in a large pan.
3) Mix everything else together.
4) Then add warmed milk.
5) Spread on a baking tin roughly 12 in x 12 in.
6) Bake for 1 hour,
7) cool for 15mins and cut up before cooled completely.

The bars survive in your pocket okay in a bag or foil.
Make sure you use condensed milk and not evaporated milk. Condensed milk is full of sugar to provide the simple carbs element and far less fat than butter. Okay there's fat from the nuts, but less than the butter element of flapjacks

Heres a link for homemade energy gel's
 
Homemade Energy Gels. Can be converted to a bar. http://www.jibbering.com/sports/gels.html


Another condensed milk flapjack recipe

This is my favourite flapjack recipe. The addition of condensed milk makes then really gooey - a bit like the ones from M&S!

Ingredients:
Porridge Oats (Tesco's value ones work well), 500g
Butter, 300g
Golden Syrup 4 serving spoons
Unsweetended condensed milk, half a tin
Demerera sugar, 340g

Method: 1) Preheat the oven to 160 degrees celcius, you may need to search the web to find a conversion to gas mark (1-9) which many ovens are in.
2) Line the baking tin with baking parchment, this doesn't have to be neat.
3) Melt the butter in a large saucepan over a medium heat.
4) Add the sugar and syrup. Keep heating and stirring until all is melted and mixed. Don't rush by turning the heat up, the sugar will start to caramelise etc. If it starts to boil take it off the heat!
5) Add the condensed milk and mix.
6) Gradually add the oats, folding them in. All the oats should be coated, and the mixture quite dense, but still sticky. Don't add so many oats that the mixture becomes dry.
7) Pour the mixture into the tins and spread about so that it lines the tin to a depth of 2-3cm. Fill as many tins as necessary! Don't squash the mixture in, just spread it evenly.
8) Bake in the oven for ~15mins. If using top and middle shelves swap half way through so they cook evenly.
9) You should take them out when they just start to go brown round the edges, don't leave longer than this. If they're still squidgy in the middle that's fine, they set on cooking.

They are soooo yummy - and sooooo bd for my diet