Super Food Trail Mix Combinations

One minute. That’s about all the time it would take to grab a handful of a few of your favorite trail mix-able ingredients, throw them into a bag and call it a day.  To save a little time, I put together a list of a few great ingredients that can be mixed and matched to make a super scrumptious mix of your own.  Grab one ingredient from each of the first three categories and you’ve concocted a Super Food Trail Mix. Enjoy!

Any raw nut (about 1 part)
Raw nuts, as opposed to roasted nuts, provide optimal unrefined nutrition that is otherwise lost in the heating process of “cooking” the nuts.

• Almonds: Lower LDL (bad cholesterol), improve blood fats.
• Cashews: Possess a lower fat content than most other nuts.
• Hazelnuts: A good source of B1, B2 and B6, this nut helps with blood formation and mental health.
• Walnuts: High in heart-healthy Omega 3 fatty acids.
• Sunflower seeds: Technically not a nut, but altogether nutritious.

Something starchy (about 1 part)
A little crunch can go a long way. Get creative with a carb-packed ingredient.

• Old-fashioned rolled oats: Loaded with unrefined fiber.
• Pretzels: An easy option.
• Sesame sticks: For those looking for a unique and savory taste.
• Cheerios®/Chex®: Choose any version of a healthier cereal for a little variety.
• Popcorn: Air pop and toss it in. This addition is high in fiber and low in calories.

Something for seasoning
Just a little dash of flavor at the very end. Add just enough to complement the other ingredients you’ve already added.

• Sea Salt: Generally much healthier than table salt and a staple to any mix.
• Cayenne Pepper: Packed with capsicum and shown to improve circulation.
• Cardamom: Combat a sour stomach with this super spice.
• Curry: Give aching joints a break by adding this spice to your diet daily.
• Cumin: Boost your immune system with the southwestern aroma of this spice.

Any dried fruit (about 1 part)
Even though these shriveled fruits contain a high concentration of sugar, in small amounts they’re a healthy snack with body benefits.

• Raisins: Have been shown to improve eye sight and oral hygiene.
• Pineapple: Strengthen your bones with this manganese-packed fruit.
• Apricot: A great source of iron, this fruit is a super energy booster.
• Banana: Have been shown to improve blood pressure and reduce water retention.
• Dates: Cleanses the blood with its incredible tonic effects.

Something sweet (about 1/2 part)
If you’ve got to have something a little decadent added to your trail mix, add in a half part of one of these sweet sensations.

• Dark Chocolate Chips: A staple to most mixes. Less is best!
• Carob Chips: Contains no cocoa and are a great alternative to chocolate.
• Yogurt-covered pretzels: Give trail mix a built in sweet/savory flare.
• Shaved Coconut: Countless benefits, including intestinal health due to high amounts of friendly bacteria.

It’s easy to go overboard when enjoying your trail mix. If portion control becomes a problem and one generous handful is just not enough, store in an air tight container with a tablespoon scoop and place out of sight. Save for picnics, hikes, post-workout snacks, post-lunch pick-me-ups, or as a nutritious snack for the kids. Or simply keep it on hand to sprinkle on top of a salad or grab a handful on-the go.

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