Healthy South African Crunchies
This fabulous healthy version of South African crunchies will have everyone coming back for more.


  • 1 cup of cake flour
  • 2 cups of oats
  • Pinch of salt
  • 1 teaspoon cinnamon
  • 1 teaspoon honey or syrup
  • 100 g butter
  • 1/2 cup sugar (to make it healthier use Muscovada sugar or brown)
  • 1 teaspoon bicarbonate of soda
  • 1/2 cup toasted sesame seeds (You can put them in a dry pan over a high heat or you can do them in the over for about 5 mins)
  • 2-3 mashed bananas


Preheat oven to 180ºC/360ºF.

Combine dry ingredients except for bicarbonate of soda

Melt the butter and honey, when it starts bubbling add the bicarb and pour over dry mixture

Add mashed banana and mix well

Press into greased oven proof dish 8"x8"(20cm) for thick softer crunchies and a larger one for thinner ones. Press down using the back of a spoon.

Bake for 15 min at 180, reduce heat to 160 and bake for another 10 to 15 mins.

Remove from the oven and cut into squares while still hot (if you wait till they are cool you won't be able to cut them)

Let them cool in the tin before removing