ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

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


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


  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!


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

    0 of 8192 characters used
    Post Comment
    • KimGiancaterino profile image


      7 years ago

      Happy belated National Trail Mix Day!

    • profile image


      7 years ago

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

    • profile image


      7 years ago

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

    • tonybonura profile image

      Tony Bonura 

      7 years ago from Tickfaw, Louisiana

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


    • GabStar profile image


      7 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 

      7 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 

      7 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


      7 years ago

      I love Pepitas! we put them in our salads.

    • profile image


      7 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


      7 years ago

      Thanks for therecipe. Think I'll try some.

    • profile image


      7 years ago

      Happy Trail Mix day :)

    • MomwithAHook LM profile image

      Sara Duggan 

      7 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 

      7 years ago from Pendleton, SC

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

    • profile image


      8 years ago

      Thanks for the useful information.


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
    ClickscoThis is a data management platform studying reader behavior (Privacy Policy)