Trail mix can be a delicious, nutrient dense alternative to sugar laden, processed snack bars. We recommend that you make your own so you have full control of the ingredients. The good news is that trail mix is really easy to make and there are almost endless options to keep it interesting. It’s a much better idea to make your own trail mix as shop bought wants are usually loaded with sugar and salt. Allow 25g of nuts and seeds as your base.
Step one- start with some good nuts (always choose unsalted and unsweetened versions) for example one of the following:
Almonds – full of healthy fats, protein, fibre, vitamin E and magnesium
Brazil nuts – good source of selenium as well as protein, fibre, calcium, magnesium and potassium
Cashew nuts – good source of copper and magnesium and lower in fat than most other nuts.
Pecans – good source of vitamin E and monounsaturated fats, full of antioxidants. And rich in magnesium, calcium, and iron.
Walnuts – good source of omega 3.
Step two- add some seeds:
Sunflower seeds – good source of vitamin E, vitamin B1 and copper, protein and fibre.
Pumpkin seeds – good source of phosphorus, magnesium, manganese and copper as well as zinc and iron.
Flax seeds – high in fibre, vitamin B1 and copper
Step three- add dried fruit for sweetness:
Dried apricots, goji berries, dried cranberries, coconut flakes, mulberries.
Step four- choose one or two extra’s:
Cacoa nibs, sprinkle of cinnamon, nutmeg or vanilla.
Or if you prefer a more savoury taste, add a little sea salt, cayenne pepper, ground ginger or wasabi peas for a kick. You can add whatever ever spices you like!