Ultra Nutrition: Chia Flapjacks

As promised in my review of the NDW50 I am going to post the recipe for the flapjacks that I consumed throughout the day, as well as the nutritional information for them.

Just quickly, for those unsure of what Chia Seeds are here is a little bit of nutritional information on them:

Nutrient content and potential health benefits
In a one-ounce (28 g) sample, dried chia seeds contain 9% of the Daily Value for protein (4g), 13% fat (9g) (57% of which is ALA) and 42% dietary fiber (11g), based on a daily intake of 2000 calories. The seeds also contain the essential minerals phosphorus, manganese, calcium, potassium and sodium in amounts comparable to other edible seeds, such as flax or sesame.

Ingredients Required

  • 200g normal unsalted cooking butter
  • 50g Golden Syrup
  • 50g clear Honey (I used Rowse Australian Honey, the ‘Rich and Velvety’ one)
  • 150g light brown sugar (I used light brown Muscovado sugar)
  • 325g scottish rolled oats
  • 40g Chia Seeds
  • 2tsp ground Cinnamon


Preheat the oven to 180c, fan 160c, gas 4. Line a 16x25cm tin with grease proof paper. Melt the 200g butter in a pan over a medium heat. Stir in the Golden Syrup and Honey and the 150g sugar, and simmer until mostly dissolved. Remove the pan from the heat and stir in the oats, Chia seeds and add the cinnamon.

Spoon into the tin and bake, I checked the flapjacks after 10 minutes and left them for a further 5 making a total of 15 minutes.

Chia Flapjacks ready for the oven
Out of the oven and ready for slicing

Once cooked turn onto a chopping board and leave to cool before slicing, the flapjack may appear a bit soft straight from the oven but will become firmer as it cools. Once cooled slice into pieces, you should be able to get 40 pieces from it but its down to personal preference (my nutritional info is based on 40)

Slice into bite sized pieces, you should be able to make 40 pieces

Nutritional Information

  • Calories per serving: 94
  • Total Fat: 5.1g (Saturated 2.6, Polyunsaturated 0.2, Monounsaturated 0.3)
  • Carbs: 11.0 (Sugars 5.8)
  • Protein: 1.1g

I found that having some ‘real food’ (not gels etc) really helped keep my stomach settled and my energy levels up, so I would recommend giving them a go, even if you don’t use them on a run, bake them anyway they taste great!!

If anyone reading has any other recipes that they have for running foods feel free to leave in the comments box, I am always looking for new things to try out.

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