Trail mix can be a great late morning or afternoon snack and can help you keep your energy going when you start to feel tired. It’s definitely healthier than the prepackaged, high in sugar and carb snacks such as potato chips or cookies. Having said that though you should be careful to not eat too much trail mix as it tends to be high in calories (hence the energy it gives you) and if you eat the prepackaged trail mix, it can be made with lots of extra sugars, salts and chemicals. I recommend making your own trail mix. It’s easier than you think!
As always, you just have to be prepared by having the right ingredients in your house and plan ahead to make sure you have some of your own trail mix on hand when you get those snack cravings. I recommend making your own big batch of trail mix ahead of time and then storing it in a large airtight container at room temperature. Because trail mix (even the kind you make on your own) is high in calories, just eat it in quarter cup servings. You can do this by putting some in a small airtight container and taking it with you before you head out for the day. Then you are good to go. It’s just as easy to grab your own trail mix as it would be a bag of potato chips!
Trail mix is made up of a combination of nuts, seeds, dried fruit, grains and a sweet and/or savory extra.Nuts are loaded with protein, fiber, antioxidants, unsaturated fats and vitamin E. Many seeds have a lot of the nutritional benefits of nuts and are packed with protein, zinc, potassium, omega 3 fatty acids and calcium. Dried fruit can be a good source of fiber, calcium, antioxidants and vitamins A and C, but be careful! Dried fruits can also have a lot of sugar in them so you really need to watch it on the portion size. Grains can be a great source of fiber for your diet, but try and find whole grains and stay away from overly processed grains like certain cereals. Sweets are usually the “icing on the cake” to your trail mix. Are you one of those people that pick out all of the chocolate chips from the trail mix? Try not to do that! When adding sweets to your trail mix, go for the darker chocolates, which are richer in antioxidants or try some carob chips instead which are naturally sweet, low in fat, high in fiber and calcium and contain no caffeine. And when it comes to the savory ingredients, use cinnamon (can help to lower cholesterol), cumin or dried ginger (both good for digestion and the immune system), which are natural ways to add some flavor.
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Here are “21 Healthier Trail Mix Recipes” put together and recommended by “The Greatist.” Try some out and let me know what you think!
1. Simple and Sophisticated: Almonds, dried cherries, dark chocolate chips, sea salt, and cinnamon.
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2. Old-School GORP: Peanuts, raisins, M&Ms.
3. Tropical Mix: Cashews, Brazil nuts, dried mango, coconut flakes, banana chips.
4. Fall Flavors: Pecans, dried apples, maple granola, pumpkin seeds, nutmeg, cinnamon.
5. Savory Seeds: Almonds, pumpkin seeds, sunflower seeds, garlic powder, onion powder, and cayenne pepper.
6. Power Mix: Goji berries, pistachios, dried blueberries, flax seeds, dark chocolate chips.
7. Rich and Creamy: Coconut flakes, white chocolate chips, hazelnuts, chocolate-covered coffee beans, cacao nibs.
8. Beachy: Macadamia nuts, white chocolate chips, dried pineapple, coconut flakes.
9. Nuts for Nuts: Almonds, walnuts, peanuts, cashews, pecans, raisins.
10. Exotic: Peanuts, raisins, puffed rice, pretzels, curry powder, chili powder.
11. Spicy and Savory: Almonds, wasabi peas, sesame seeds, dried ginger, Chex cereal.
12. Raw Energy: Walnuts, pumpkin seeds, sunflower seeds, cinnamon, nutmeg, sea salt, dried apricots, dried cranberries.
13. Peanut Butter Friend: Banana chips, peanut butter chips, peanuts, almonds, dark chocolate chips.
14. Coffee Shop: Hazelnuts, almonds, raisins, chocolate-covered coffee beans, white chocolate chips.
15. Chocolate Lover: Hazelnuts, dried cranberries, chocolate-covered almonds, M&Ms, cacao nibs.
16. Monkey Munch: Banana chips, peanuts, sea salt, almonds, dark chocolate chips, raisins, coconut flakes.
17. Movie Night: Popcorn, peanuts, M&Ms, dried cranberries. Pro tip: Use hot popcorn to melty the chocolate.
18. Cereal Lover: Bran flakes, shredded wheat cereal, puffed rice, granola, cashews, dried cherries, dried cranberries, dried blueberries.
19. Deconstructed Puppy Chow: Almonds, whole-grain Chex or wheat cereal, dark chocolate chips, peanut butter chips, cacao nibs, dried cranberries.
20. PB&J: Peanuts, dried strawberries, peanut butter chips, shredded wheat cereal.
21. Cajun Blend: Almonds, pecans, walnuts, sunflower seeds, pumpkin seeds, sea salt, garlic powder, chili powder, ground cumin, cayenne pepper.
Stay Healthy!….DocMatthew
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