In reply to rock waif:
any flap jack recepie from internet will do rty use half their recomended levels of butter/marge and suggar.
then mash up bananas and eggs.
or n oegsg if your a vegie.
that way you get carbs , pritien and the magical ingredient in banabans that prevents cramp, potasium i think.
i also put in figs that ive blitzed in food mixer bit thats coz im gready