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Make a Healthy Trail Mix of Seeds, Dried Fruits and Nuts

Updated on May 14, 2019
Virginia Allain profile image

We all fix food and have our favorite meals to prepare. I'm sharing some of mine. Have fun cooking!

Denny's Trail Mix

Source

My Husband's Snack Recipe for Mixing Seeds, Nuts and Dried Berries

After reading about the health benefits of pumpkin seeds and some other berries and seeds, my husband tried making a snack mix of his own.

He wanted something healthy to nibble on while golfing to keep his energy level up. Here's what he came up with. It contains the kernels of pumpkin seeds and sunflower seeds, peanuts and almonds, and raisins and dried cranberries.

I've tried it and found it quite tasty, so now I take some with me while golfing too. Here's the recipe for the Allain family Healthy Trail Mix.

I keep a small canister of it on the table, so we can have it for an easy snack while watching TV or working at our computers. Another way we use it, is to sprinkle some in our morning yogurt. Adds some crunch and a nutty flavor.

Photo by Virginia Allain

Add Pepitas - the Kernel of Pumpkin Seeds

to the healthy trail mix

Here's what they look like. Pepitas are pumpkin seeds that have the outer part of the seed removed. Check in the supermarket section where nuts are sold.

Photo by Virginia Allain.

Nutrition Information on Pepitas (Pumpkin Seed Kernels)

Notice that pepitas have 0 grams of cholesterol.
Notice that pepitas have 0 grams of cholesterol. | Source
close-up of peanuts
close-up of peanuts

Add Peanuts

to your trail mix

We try to get the unsalted peanuts for our healthy trail mix.

Photo by Virginia Allain.

Add Sunflower Seed Kernals

Nutrition Information on the Sunflower Seeds - notice that they have 0% cholesterol.
Nutrition Information on the Sunflower Seeds - notice that they have 0% cholesterol.

This recipe is printable.

No Cooking Involved

Prep Time: just minutes

Trail Mix Ingredients

  • 1 cup whole almonds
  • 1 cup peanuts (unsalted)
  • 2 cups raisins (light or dark)
  • 2 cups craisins (dried cranberries)
  • 18 ounces sunflower kernals
  • 20 ounces pumpkin seed kernals
  • 1 cup shelled pistachio nuts
  • 1 cup walnuts
  • 1 cup pine nuts

Instructions

  1. Measure each ingredient into a single large storage container. Put the lid on, then shake it thoroughly to mix the seeds, nuts and berries together.
5 stars from 1 rating of Healthy Snack Mix

Health Benefits of Pumpkin Seeds

Research shows that pumpkin seeds help with prostate health, provide zinc and have other benefits.

Be Creative - Mix and Match the Ingredients.

As pine nuts increased in price, I switched to using English walnuts and pecans in the trail mix. Since these nuts are larger, I break them up before putting them in.

Almonds - So Good for You!

Source

Almonds Taste Great, Are High Fiber & Improve Cholesterol

1/4 cup of almonds has 170 calories and equals 6% of your daily potassium needs and 12% of your protein needs. They contain no cholesterol. (information from the package)

More to Come

I'll be adding the health info on each of the seeds and berries.

Why Sunflower Seeds Are Good For You

Pumpkin Seeds and Pepitas - Available from Amazon

Bob's Red Mill Pumpkin Seeds, 24-ounce (Pack of 4)
Bob's Red Mill Pumpkin Seeds, 24-ounce (Pack of 4)

This is 4 packages so you won't need to order more for quite a while.

We find Bob's Red Mill quite reliable for health foods. If you don't want this much, browse the other pumpkin seeds that Amazon shows you.

 

Most Fruits and Berries Are Available in Dried Form

Like strawberries? Look for dried strawberries to add to your snack mix.  Any berry that you like is probably a good addition to your personalized trail mix.
Like strawberries? Look for dried strawberries to add to your snack mix. Any berry that you like is probably a good addition to your personalized trail mix. | Source

Add Your Favorite Dried Berry to the Trail Mix.

Dried strawberries, dried cherries, dried cranberries, dried blueberries

Make a Seeds and Dried Cherry Mix - A similar recipe

The seeds are coated with maple syrup before baking for 20 minutes on flat cookie sheets. Add dried cherries.

A YouTube Recipe for Trail Mix

Want to Know Why These Nuts & Seeds Are Good for You?

  • The Nutritional And Health Benefits Of Pine Nuts

    Pine nuts are the edible seeds of pine trees that are not only tasty but very healthy. Learn about the amazing nutritional benefits and the many health benefits of pine nuts and pine oil by reading on...

  • Walnuts; The Tree Nut for the Healthy Eater

    Walnuts are the healthiest of all tree nuts, but they are overlooked. Packed full of vitamins and nutrients, they can fight cancer, heart disease, encourage better skin and boost the immune system.

  • Pumpkin Seeds Benefits, Calories and Nutrition

    Easy ways to prepare pumpkin seeds for healthy snacks. Nutrition and health benefits of pumpkin seeds and how to make toasted pumpkin seeds in the oven or in a skillet. Tips for seasoning pumpkin seeds and ways to add them to your diet.

© 2011 Virginia Allain

I Hope You Found Some Information That You Can Use

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    Post Comment
    • KimGiancaterino profile image

      KimGiancaterino 

      6 years ago

      Happy belated National Trail Mix Day!

    • profile image

      mumsgather 

      6 years ago

      Sounds yummy. Sometimes I give my kids some of these for teatime snacks as well.

    • profile image

      CreativeGal 

      6 years ago

      Oh, Yummy! I love plump, juicy raisins and crispy nuts. Love your recipe proportions, too!

    • tonybonura profile image

      Tony Bonura 

      6 years ago from Tickfaw, Louisiana

      I do like trail mix, and am usually up to try a new one. Thanks for the great info.

      TonyB

    • GabStar profile image

      GabStar 

      6 years ago

      you had me at 4 pound box of cranberries - to bad they can't ship them here to Australia...

    • Virginia Allain profile imageAUTHOR

      Virginia Allain 

      6 years ago from Central Florida

      @Scarlettohairy: You and I think alike. My hubby didn't approve the addition of chocolate, alas.

    • Scarlettohairy profile image

      Peggy Hazelwood 

      6 years ago from Desert Southwest, U.S.A.

      I didn't know pumpkin seeds / kernels were so good for us! this sounds like a great trail mix. I'd probably add a handful of chocolate chips though too!

    • profile image

      AngryBaker 

      6 years ago

      I love Pepitas! we put them in our salads.

    • CottageHomestead profile image

      CottageHomestead 

      6 years ago

      I just learned something, I didn't realized there was such a thing as Pepitas, didn't know you could purchase the inner part of the pumpkin seed, how awesome, can't wait to try them.

    • profile image

      AlleyCatLane 

      6 years ago

      Thanks for therecipe. Think I'll try some.

    • profile image

      MarieWilliamsJohnstone 

      6 years ago

      Happy Trail Mix day :)

    • MomwithAHook LM profile image

      Sara Duggan 

      6 years ago from California

      Yummy, not sure my digestive system can handle all the seeds but it sure sounds yummy.

    • OhMe profile image

      Nancy Tate Hellams 

      6 years ago from Pendleton, SC

      I will have to try this Healthy Trail Mix Recipe. Sounds great. Thanks.

    • profile image

      anonymous 

      7 years ago

      Thanks for the useful information.

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