Family friendly recipes and real life adventures by a mom/nutritionist

Super-You Trail Mix

My family and I have been spending a lot of time on the trails lately.  We’ve always been avid hikers – but this year Rick and I are training (not as much as we should) for a 100km trek that will take place in July.  So here you go, you requesters of healthy snack ideas: our family’s trail mix recipe.  Full of superfoods, for super-you – it’ll deliver sustained energy whether you’re hiking the trails or playing outside at recess!

When I send this to school, the container usually comes back empty – a good sign.  I like to leave a bowl of it on my kitchen counter so I can grab a handful as I run around on crazy, busy days.

What’s in it?
This is a great mix for boosting energy when you need it most.  It’s also heart healthy, immune system friendly and just plain tasty!

Unsulphured, dried apricots -they provide fiber, iron, vitamin A, vitamin E and potassium.  They are also naturally high in sugar so don’t overdo it with these tasty morsels!  Enjoy your dried apricots without the added sulphites (used to keep them from turning brown).

Goji berries – these little, dried berries are a great source of iron, vitamins A and C and are known for their high score on the ORAC scale (Oxygen Radical Absorbance Capacity) that measures the antioxidant levels present in the food.  If you’ve haven’t tried them before, then get on down to your local health food store and give them a whirl.  They make a great addition to smoothies, oatmeal, salads and baked goods as well.

Pumpkin seeds – a good source of zinc, protein, healthy fats, iron, and magnesium – a must for any self-respecting trail mix.  I like to toast them for some extra crunch.  Place them in a cast iron pan over low heat, stirring often, until they begin to brown.

Dark chocolate chips – the addition of chocolate can turn pretty much anything into a treat.  And anyone who loves chocolate knows (and will tell you) about its health benefits.  I use it in this trail mix simply because it tastes great!

Whole grain cereal – for this mix I’ve used Barbara’s Bakery Puffins – Original.  Choose a cereal that is made from whole grains and isn’t full of sugar.

If we could send nuts to school, I would add dry roasted, unsalted peanuts to the mix, to kick up the protein and also because chocolate, peanuts and goji berries are a match made in heaven!

Mix equal parts (about 1/4 – 1/2 cup) of each ingredient together in a bowl.  Store in an airtight container.
Happy trails!



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