28’s Home Nutrition Program (portions based on our Women’s ‘Healthy Weight Maintenance’ Eating Plan)
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Course Dessert, Snack, Treat
Servings 15


  • 1.5 cup wholemeal self-raising flour or gluten free alternative
  • 1 cup rolled oats or quinoa flakes
  • 2 tablespoon stevia powder
  • 1/2 teaspoon baking soda
  • 150 g butter
  • 1/2 cup rice malt syrup


  • Preheat oven to 180ºC/350ºF/Gas Mark 4. Line a baking tray with baking paper.
  • Combine flour, oats, stevia and soda in a large mixing bowl.
  • Melt butter and syrup in a small saucepan. Pour into flour mixture. Combine well.
  • Mould tablespoons of mixture into balls, place on prepared tray and flatten. They will spread so make sure there is at least 2cm between them.
  • Bake in oven for 12-15 minutes or until golden. Remove from oven and rest for 5 minutes before transferring to a wire rack to cool.

Posted by Sam Wood

Father and husband, on a mission to help people move more, eat better and make a positive change to their lives. Sam Wood has over 20 years experience as a personal trainer and is recognised as one of Australia’s leading experts and media commentators in the health & fitness industry. Sam is the founder and personal trainer of 28, Australia’s #1 home fitness and nutrition program, and he's also the proud owner of Australia’s largest personal training studio, The Woodshed, based in Brighton, Melbourne.