The convenient, tasty, not so dry snack of the United Kingdom – Flapjack. With a twist coming from nature, increasing digestibility, improving our gut health & microbiome in our bodies – fermentation.
Why would you introduce fermentation to oats in flapjacks you ask? The answer is, for the same reason you introduce Lacto-fermentation to bread when you make it from sourdough. To allow our bodies to absorb all the nutrients better, decrease the potential for developing allergies, simply to nourish ourselves. Oats have phytic acid in themselves, which is decreasing our body’s ability to absorb minerals. One way to reduce phytic acid in them is to soak them in water with added lemon juice (whey, kefir, apple cider vinegar works too) and a grain that contains enzymes which remove the phytic acid – phytates. Grains such as rye, wheat or buckwheat contain phytase, as opposed to oats or rice. If you’d soak rye or wheat, it slowly eliminates phytase by itself, eventually becoming a sourdough with almost no phytic acid. That is why adding a bit of sourdough to oats is really good idea – it will get rid of most phytic acid & establish the good bacteria colonies too.
Take a look at the basic fermented flapjack recipe, and optionally choose some flavouring ideas beneath.
- 500g Oats – can be any variety (jumbo, rolled, porridge, oatmeal)
- 150g Coconut oil or good butter
- 200g Honey or other sweetener
- Pinch of salt
- Few tablespoons of sourdough starter OR rye/wheat/buckwheat in any form (whole or flour) & lemon juice/apple cider vinegar/kefir/whey
- Add the sourdough starter/grains to the oats, and top up with water so they’re fully soaked. Oats will absorb lot of the water, so make sure you cover it plentifully. If using the grains/flour, add teaspoon of lemon juice, cider vinegar, or two tablespoons of kefir/whey
- Let it sit covered for 24 hours in room temperature.
- Preheat your oven to 180°C
- Strain the liquid from the oats
- Mix in the melted coconut oil/butter, honey, and any nuts or seeds that you’d like to use. If using dried berries or fruit, soaking it for few hours in water beforehand helps to remove the sulphur or other preservatives from it.
- Put a non-stick baking paper on a smaller tray with upright edges (no smooth roasting tray curves desired here), and put the mixed mixture on it, spreading it evenly on the whole tray. Dough scraper is good for this.
- Bake in the oven for 30 minutes or so, checking towards the end.
- Enjoy the nourishing goodness of these flapjacks 🙂 If you let them cool down, they won’t fall apart so easily.
Indian seeded flapjacks – Roast 80g sunflower & 80g pumpkin seeds together. Add them to the mix with 50g chia seeds, raisins, teaspoon of cinnamon, tiny bit of ground cloves, pinch of salt, pinch of ground cardamom, half teaspoon of ground ginger, pinch of pepper and teaspoon or two of ground turmeric.
Chocolate flapjacks – Cut good 200g of quality chocolate to smaller pieces and freeze them. This helps to delay the melting when mixed into the warmer mixture. Ideal is to wait for mixture to cool down anyway. You can use less honey here, like 100g.
Cashews & dried apricots (or fresh)
Soak 200g cashews & 200g dried apricots for 6 hours in salted water. This will remove preservatives from dried apricots and reduce phytic acid in cashews. Then mix into the mixture.