Trail mix is a nutritious and delicious snack that provides energy for hiking, camping, and other outdoor activities. With so many ingredients to choose from, what are the best options to create a tasty and satisfying trail mix combination?
Nuts
Nuts are a quintessential trail mix ingredient that offers protein, healthy fats, and plenty of nutrients. Almonds, cashews, pecans, walnuts, peanuts, and pistachios make excellent additions. Nuts provide lasting energy and are packed with vitamin E, magnesium, fiber, antioxidants, and essential fatty acids like omega-3s. They also add crunch and flavor to trail mix. Try incorporating a variety of nuts rather than just one type for diversity of taste and nutrients.
Dried Fruit
Dried fruit is naturally sweet, chewy, and nutritious. It supplies quick energy from carbohydrates and important vitamins and minerals. Raisins, cranberries, apricots, apples, banana chips, pineapple, mango, cherries, and blueberries are all tasty options. Dried fruit contains antioxidants, potassium, fiber, and vitamins A, C, and K. Mix in a combination of fruits to add both sweet and tart flavors.
Seeds
Seeds like pumpkin, sunflower, chia, flax, and hemp are miniature nutrient powerhouses. They provide protein, healthy fats, fiber, magnesium, iron, zinc, antioxidants, and anti-inflammatory omega-3 fatty acids. Sprinkle seeds generously throughout trail mix for extra nutrition and crunch. Opt for raw seeds over roasted varieties to maximize nutrients.
Crunchy Grains and Cereals
Grains and crunchy cereals complement the chewy fruits and nuts in trail mix. They add carbohydrate fuel, fiber, protein, and important vitamins and minerals like B vitamins, iron, and zinc. Oats, granola, wheat germ, puffed rice, quinoa, amaranth, and muesli make great additions. Look for whole grain, low sugar varieties for maximum nutrition.
Chocolate and Candy
Chocolate chips, M&Ms, yogurt chips, butterscotch chips, and pretzels are tasty trail mix add-ins that supply quick energy from carbohydrates. While chocolate and candy add sweetness, they are high in added sugars and should be used sparingly. When including chocolate or candy, opt for dark chocolate varieties with higher cacao content for antioxidant benefits.
Creating a Balanced Trail Mix
When concocting your own trail mix recipe, aim for balance among ingredients. Here are some tips for putting together a nutritious, energizing blend:
- Choose a variety of nuts, seeds, fruits, and crunchy elements for diverse nutrients and textures.
- Use nuts and seeds in greater proportions than chocolate or candy.
- Select some tart dried fruits like cranberries to balance very sweet ingredients.
- Add superfoods like cacao nibs, goji berries, and shredded coconut for extra nutrients.
- Include crunchy cereals and grains to complement the soft textures.
- Flavors like vanilla, cinnamon, nutmeg, ginger, and curry powder add interest.
- Stay away from excess salt, sugar, or greasy ingredients.
- Store in an airtight container away from heat and sunlight.
Nutrient-Packed Ingredients
Certain ingredients really boost the nutritional value of trail mix. Here are some of the top nutrient-dense mix-ins to incorporate:
| Ingredient | Key Nutrients |
|---|---|
| Walnuts | Omega-3s, manganese, copper |
| Almonds | Vitamin E, magnesium, antioxidants |
| Pistachios | Plant protein, fiber, B vitamins |
| Pecans | Antioxidants, magnesium, fiber |
| Hazelnuts | Vitamin E, magnesium, plant protein |
| Dried Apricots | Beta carotene, potassium, antioxidants |
| Dried Apples | Fiber, vitamin C |
| Cranberries | Vitamin C, manganese, antioxidants |
| Pumpkin Seeds | Zinc, magnesium, omega-3s |
| Sunflower Seeds | Vitamin E, selenium, magnesium |
| Dark Chocolate | Antioxidants, magnesium, iron |
| Goji Berries | Antioxidants, vitamin C, protein |
Health Benefits of Trail Mix
Fueling up with trail mix provides many benefits beyond energy for hiking and exercise. Here are some of the key health perks of trail mix:
- Provides lasting energy – The combo of complex carbs, fat, and protein in trail mix gives you steady energy that lasts for hours.
- Nutrient density – Trail mix is packed with vitamins, minerals, antioxidants, fiber, healthy fats, and protein when you choose nutrient-rich ingredients.
- Supports heart health – Nuts contain plant-based fats that have been shown to lower cholesterol and triglycerides.
- Aids digestion – Fiber from dried fruit, seeds, nuts, and grains encourages healthy digestion and improves gut bacteria.
- Stabilizes blood sugar – The fat, fiber, and protein in trail mix leads to a slow, steady rise in blood sugar rather than spikes and drops.
- Promotes satiety – Protein and fiber create feelings of fullness, preventing overeating.
- Antioxidant protection – Dried fruit, nuts, seeds, and dark chocolate are rich in antioxidants that fight disease-causing free radicals.
Portable Protein Trail Mix
For extra protein power in your homemade trail mix, incorporate these high protein ingredients:
- Peanuts
- Almonds
- Cashews
- Pistachios
- Pumpkin seeds
- Sunflower seeds
- Dried edamame
- Hemp seeds
- Chia seeds
- Flax seeds
- Sesame seeds
- Dried cranberries
- Raisins
- Dark chocolate chips
Protein helps you feel fuller longer, making it a key nutrient for appetite control and sustained energy. Aim for at least 5-10 grams of protein per trail mix serving.
Low Sugar Trail Mix
To limit added sugars in DIY trail mix, follow these tips:
- Avoid candy ingredients like chocolate chips, marshmallows, and yogurt-covered raisins.
- Opt for unsweetened dried fruit rather than sweetened varieties.
- Include fresh fruit like banana chips, apple slices, or freeze-dried strawberries.
- Flavor with cinnamon, vanilla, almond extract, or lemon zest instead of sugar.
- Use just a sprinkle of dark chocolate for sweetness.
- Blend in nuts, seeds, coconut, and whole grains as lower sugar ingredients.
- Sweeten tart flavors like cranberries with small amounts of honey or maple syrup.
Focusing on whole food ingredients ensures your trail mix has natural sugars rather than empty added sugars.
Conclusion
Creating nourishing and energizing trail mix is easy when you stick to a balance of nuts, seeds, dried fruit, crunchy grains, and antioxidants. Pack your mix with nutrient-dense ingredients like walnuts, almonds, pumpkin seeds, cranberries, and goji berries. Avoid excess added sugars by using dark chocolate sparingly and opting for low sugar dried fruits. With the right blend of flavors and textures, trail mix makes the perfect portable hiking snack or nutritious snack anytime.