I once caused mass confusion by recommending flapjacks as healthy school snacks, because people thought I was putting pancakes in lunch boxes. In England, flapjacks are soft granola bars, sometimes crunchy around the edges, and not pancakes as our American friends know them.

But flapjacks, as in granola bars, can be an amazingly healthy snack, with no need for a frying pan. I was reminded of this drama by a client who does put pancakes in lunch boxes. Fair play to her – whatever works!

When I was younger, my mum taught us how to bake and her flapjacks were amazing. They were packed full of real butter and golden syrup. Licking that syrup spoon was the best and probably partially to blame for my crazy sweet tooth that has persisted into adulthood. So, as I studied nutrition, I was determined to find a healthier version that still tasted delicious.

Here is the thing. It is really hard to get the crunchy on the outside, soft on the inside combo without copious amounts of butter and sugar. Traditionally, they caramelise to give a super-satisfying crunch and chewiness. And it is totally possible to do a dairy and gluten-free version, but the sugar still tends to be jacked.

This is the recipe that I came up with as a compromise. These flapjacks are still sweet and delicious, although maybe a little softer than is normal. For lunch boxes, I would freeze them wrapped in baking or waxed paper, so that by lunchtime they are a perfect consistency. At home, you can serve them straight from the fridge.

I have used a vegan butter here for the “buttery” flavour but I have replaced half the quantity with extra virgin coconut oil. As saturated fats go, EV coconut oil is better for you because it is plant-based and more easily digested. The sweetness comes from a ripe mashed banana and some maple syrup but this is offset with lots of fibre and extra protein from the oats, ground seeds, whole seeds and chopped nuts. This step helps to make the energy longer lasting and prevents the sugar-high, sugar-crash cycle.

When it comes to the nuts and seeds in the recipe, you really can use any. The trick is to use a combination of different nuts and seeds, which improves amino acid bioavailability, meaning you get better bang for your buck in terms of protein.

Whatever combination you use, always remember to store ground or chopped nuts and seeds airtight in the fridge as they oxidise easily. Enjoy!

Ingredients:

1/2 cup Earth Balance vegan margarine (I use the organic one)

1/4 cup extra virgin coconut oil

3/4 cup maple syrup

1 pinch salt

1 large ripe banana, mashed

2 1/2 cups gluten free oats

1 cup Linwoods sunflower, pumpkin, flax ground seed mix

1/2 cup hemp seeds

1/2 cup pecans, finely chopped or whizzed in the food processor

Directions:

1. Preheat the oven to 350F. Oil a square, for deep flapjacks, or rectangular pan, for shallow flapjacks, with coconut oil.

2. Melt the margarine, coconut oil, maple syrup and salt in a large pan over a very low heat

3. When melted, stir in the mashed banana and turn off the heat.

4. Stir in the oats and all the seeds and nuts. Make sure everything is evenly coated.

5. Press into your pan and bake for 20 to 25 mins, until the sides have gone darker and a little crunchy and the top is more golden.

6. Cool completely before cutting. Keep in the fridge!

Note: You can also press this into mini muffin pans, oiled, for bite-sized or lunch box sized treats. Cook for approximately ten minutes.

• Catherine Burns is a qualified nutritional therapist. For more details: www.natural.bm, 505-4725, Natural Nutrition Bermuda on Facebook and @naturalbda on Instagram