Are you looking for a healthy snack option that is convenient, high in protein, has healthy unsaturated fats, and that is loaded with vitamins and minerals? Look no further than the simple, yet complex snack option: trail mix. While trail mix can be a great snack option it is important to know that not all trail mixes are created equal. You really have to break down the nutrition label and ingredient list to decide which trail mix may be the healthiest option for you. The difference of just one to two ingredients can make the nutritional value of a trail mix differ. A variety of trail mix brands are available with a variety of nuts, seeds, dried fruit, and even chocolate. If you can’t find the best fit to match your preferred taste, then you might consider different trail mix recipes to create your own version. We are here to provide some insight on how to build your own at home in just a few simple steps!
What Ingredients to Include in a Healthy Trail Mix?
If you are making your own trail mix at home, you can mix and match the ingredients you might see in store bought trail mixes but can make it your own with your food preferences. It is also great to make at home in case anyone has food allergies or specific dietary preferences in your family.
● Nuts: A variety of nuts make a great base for trail mix, and you can add any kind of nut! For the healthiest snack, choose raw nuts that don’t have added ingredients like soybean or hydrogenated oil. Common trail mix nuts include almonds, walnuts, brazil nuts, macadamias, cashews, pistachios, and/or pecans.
● Seeds: Next, add nutritional variety by including seeds in your trail mix. Bigger seeds incorporate easier into the mix such as shelled sunflower seeds or pumpkin seeds. As with the nuts, look for seeds that are free of unhealthy oils and choose the unsalted version to reduce sodium intake.
● Dried Fruit: You can add natural sweetness to your trail mix by using dried fruit, which is high in fiber and delicious in the mix. Common trail mix fruit choices include raisins, cranberries, cherries, apricots, or sliced coconut.
● Extras: Sprinkle in extra ingredients to your trail mix to make the flavor pop and elevate the nutrition as well. For example, some people like bits of dark chocolate for a sweeter flavor, or probiotic dried cheese balls for a savory treat that supports digestive function. Additionally, to boost the protein intake for those who follow plant-based diets, crunchy edamame beans and baked chickpeas also make for great additions! Even for those of us who need a little extra vitamin B12, nutritional yeast can add a great cheesy flavor without the dairy and has 3g of protein per serving!
The best part about all of this is - It’s completely up to you to choose the right balance of ingredients to match your preferences. Mix everything together in your favorite container so you always have a tasty treat when the hunger hits.
Ingredients Highlight: Nuts and Seeds
So why do people go nuts for trail mix? Well, it could be the taste…or it could be the fact that trail mix can be loaded with beneficial nutrients that will keep you feeling healthy and energized all day long!
Registered dietitians often recommend eating at least 2-3 servings of nuts and seeds per week as they have healthy unsaturated fats, plant-based protein, and are rich in vitamins E, B and minerals zinc, selenium, calcium, and magnesium. Seed intake in particular, such as chia and hemp seeds, with their nutritional profile have been linked to reduced risk of cardiovascular disease and related metabolic disturbances.
Research studies have shown that individuals who regularly include nuts as a part of their dietary intake, have positive improvement in gut health due to the fiber content that includes non-digestible carbohydrates, prebiotics. These prebiotics can lead to an improved gut microbiome and in turn, healthier intestinal health.
Recipe: Healthy Homemade Vegan Cherry Trail Mix
Servings: 4
Ingredients:
● ½ cup raw unsalted almonds and cashews
● ½ cup roasted pumpkin seeds
● 1/2 cup Nature’s Garden Probiotic Tart Cherries
● ⅓ cup dairy-free dark chocolate chips
Add all the ingredients into a bowl and mix together until everything is evenly combined.
You can place about ½ cup of trail mix into 4 separate containers for meal prep for the week!
We included one of our favorite dried fruits, Probiotic Tart Cherries, in this recipe! If you don’t have time to make your own for the week, continue reading for a highlight of one of our favorite packaged trail mixes that we have to offer!
Product Suggestion: Cranberry Health Mix
Are you a cranberry lover and looking for a trail mix you can bring on the go? We have just the snack for you! Our Cranberry Health Mix comes in convenient snack packs, is gluten-free, and powered by plants! The mix includes superfoods like pepitas, cranberries, walnuts, and almonds! Loaded with antioxidants, and omega-3s this snack will make your taste buds happy and feed your gut health at the same time. Because all the best things in life come straight from nature, here at Nature’s Garden we believe the best sources of nutrition do as well. Join us in snacking on this Cranberry Health Mix and plenty of others today!
