Nutritional facts / serving

  • 95g flapjack ( 1 serve) plus 300ml skimmed milk
  • Kcal 400
  • Carbs 45g
  • Pro 19g
  • Fat 17g

How to make this recipe


Makes approx. 12 bars

2tbsp. almond or cashew nut butter

2 tbsp. honey

50g butter

2 over-ripe bananas

1 apple (grated)

100ml water

100g whole almonds

70g pumpkin seeds

100g raisins

250g oats

The oats in this breakfast bar are a great form of slow release carbohydrate that will provide the energy to fuel an early morning training session.

The nuts and seeds provide a useful addition to calcium, magnesium and potassium intake and support muscle contraction. Adding a glass of milk provides protein which supports muscle development. 

Making a batch of these breakfast bars in advance make them ideal fuel for an early morning training, which is traditional in swimming, as they can be eaten cold and require minimal preparation in the morning.


Pre heat the oven to 150 degrees. Now heat a large saucepan over a medium heat and add the nut butter, butter and honey. Heat the mix until it all becomes runny. Now add the apple, water and mash in the banana.

Remove the pan from the heat and now add the remaining ingredients. Mix well ensuring the ingredients are evenly combined.

Line a small baking tray with parchment paper and pour in the mix. Gently pat the mix down and bake in the oven for 35-40 minutes.

Once cooked remove from the oven and allow to cool for 10 minutes before cutting into bars.

Serve with a glass (300ml) of skimmed milk.

Athlete profile Hannah Miley

Hannah Miley is a double Olympian having competed at both the Beijing and London Games and won her first World Championships medal in 2011 in Shanghai.

Born in Swindon, Hannah moved to Inverurie, Scotland a few months after being born. She represents G...
Find out more about Hannah Miley