Healthy Trail Mix

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Healthy Trail Mix is a balanced blend of nuts, seeds and dried fruits without any added sugar. This trail mix recipe is one of those simple heart healthy recipes that you can make in a pinch.

This homemade Healthy Trail Mix is a balanced blend of nuts, seeds and dried fruits without any added sugar

Homemade trail mix is an easy snack to keep on hand.  It’s nourishing and energizing and keeps the hunger pangs at bay!

This homemade Healthy Trail Mix is a balanced blend of nuts, seeds and dried fruits without any added sugar

TRAIL MIX RECIPE

When buying healthy trail mix ingredients, try to find organic ingredients and unsweetened dried fruits.  Be sure to read the fine print.  Often dried cranberries have added sugar listed in their ingredients.

  • Almonds
  • Walnuts
  • Pistachios
  • Hazelnuts
  • Pumpkin seeds
  • Sunflower seeds
  • Dried cranberries, blueberries, cherries and goji berries

Variations: 

  • Replace goji berries with dark chocolate chips
  • Use pecans instead of walnuts

HOW TO MAKE TRAIL MIX

  1. Add all of the ingredients to a large mixing bowl.
  2. Using 2 spoons, toss the ingredients to mix things up.
  3. Store in tightly sealed containers.

This homemade Healthy Trail Mix is a balanced blend of nuts, seeds and dried fruits without any added sugar

IS TRAIL MIX HEALTHY

Nuts and seeds are nutrient dense foods that are included in healthy diets.  They’re rich with vitamins, omega-3 fatty acids, antioxidants and fiber that help to boost the immune system and promote cardiovascular health. (1)

  • Nuts are a great source of omega-3 fatty acids, vitamins, antioxidants and fiber.  Heart-healthy nuts can help lower bad cholesterol (LDL) and elevate the good (HDL).  Nuts may strengthen and improve the health of the lining of your arteries.  Some nuts, such as walnuts also offer anti-cancer benefits, especially in breast and prostate.
  • Dried fruits are high in fiber and they’re an excellent source of antioxidants, especially phenols.  They contain little to no fat, yet provide a significant amount of calories per serving,  making them a natural source of energy for athletes.  Plant polyphenols are good for warding off heart disease, cancer, osteoporosis, diabetes, and degenerative diseases of the brain.  Dried fruits are also a great source of fiber, which keeps our digestive systems healthy which may help prevent heart disease and some forms of cancer.
  • Pumpkin Seeds are a nutritional powerhouse, rich with heart-healthy magnesium, manganese, copper, protein and immune-supporting zinc.  They’re also an excellent source of Omega-3s healthy fats, tryptophan (mood boosting and aids in restful sleep) and anti-inflammatory benefits   The nutrients found in pumpkins seeds help support prostate health and regulate insulin levels.
  • Sunflower seeds are a healthy source of essential fatty acids,  Vitamin E, copper, B Vitamins, and selenium.  I like to sprinkle these delicate tasting seeds over my salads and oatmeal, and they’re a great add to sandwiches and wraps.  You can also soak them in water overnight, then blend them to make sunflower seed butter for your toast in the morning.

MORE HEART HEALTHY RECIPES

Originally published 8.2016 – updated 8.2020

This homemade Healthy Trail Mix is a balanced blend of nuts, seeds and dried fruits without any added sugar
Yield: 4 cups

Healthy Trail Mix

Prep Time 5 minutes
Total Time 5 minutes

This Healthy Trail Mix is a balanced blend of nuts (walnuts, pistachios, hazelnuts and almonds), seeds (pumpkin and sunflower) and dried fruits (cranberries, blueberries, goji berries and cherries). This is one powerful superfood trail mix that is both nourishing and energizing, and it makes a great snack to pack when you’re on the go.

Ingredients

  • 2 cups mixed nuts (1/2 cup each almonds, walnuts, pistachios and hazelnuts)
  • 2/3 cup seeds (1/3 cup each pumpkin seeds and sunflower seeds)
  • 1 cup unsweetened dried fruit (1/4 cup each dried cranberries, cherries, blueberries and goji berries)

Instructions

  1. Add all of the ingredients to a large mixing bowl.
  2. Gently toss the ingredients to mix things up.
  3. Store in tightly sealed containers.
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