DIY Trail Mix
Let me tell you why I love making trail mix! The main reason? I’m always on-the-move and it is the perfect snack to make ahead and grab on the way out the door. By making it at home - you can prep a bunch and have them ready for weekday snacking or to add to your kid’s lunchbox. I also love that you can pack them full of your personal favorite superfoods or whatever you have on-hand.
Another reason to feel good about this snack? By using jars, you can avoid single-use plastic bags, which are not only bad for the environment, but also for our health (source).
Nutrition highlights
This recipe was designed with one of my clients in mind, who is aiming to get his cholesterol numbers back in check through food. Brazil nuts are nature’s richest source of selenium, which has been shown to lower the risk of heart disease and cancer (source). Can you say one-two punch?! Selenium can also reduce allergies and inflammation.
Raisins are rich in antioxidants, fiber, and vitamins B1 and B6, and also an excellent source of the trace mineral boron.
Goji berries may be small, but they are mighty! They have been used in traditional Chinese medicine for more than 2,000 years. Not only is this vibrant-hued little number rich in vitamins A an C, but this study concluded consuming goji berries leads to feelings of general wellness, improved psychological performance, and gastrointestinal function…um, yes, to all of that!
Cacao nibs are another cardiovascular superstar. They contain a specific category of antioxidants called flavonoids, whose regular consumption is linked with lower levels of not only cardiovascular disease, but also a number of chronic diseases and cancer (source).
Pumpkin seeds, also called pepitas, have been used by naturopathic doctors to treat prostate and bladder conditions. They are rich in oils that protect the heart, liver, and cardiovascular systems and are effective at maintaining healthy blood sugar levels.
Okay, enough about all this healthy goodness…let’s get to the recipe!
ANTIOXIDANT TRAIL MIX
Servings: eight 8-oz. jars
Time: five minutes (see note about nut prep in directions)
You will need: a pack of 8-ounce mason jars with lids (or similar containers).
INGREDIENTS
- 1.5 cups walnuts
- 3/4 cup Brazil nuts
- 3/4 cup cashews
- 1/4 cup pumpkin seeds (pepitas)
- 1/4 cup cacao nibs (link)
- 1/2 cup banana chips (try to find ones made with coconut oil, not canola)
- 3/4 cup raisins
- 1/2 cup goji berries
- 3/4 cup coconut flakes/chips (I used these)
DIRECTIONS
1. Optional nut prep: Soak nuts in cold water for a few hours (or as long as overnight) in the refrigerator. Preheat oven to 275°F. Remove the nuts from the jars, straining and rinsing in cold water. Spread over baking sheet and roast in oven for ~35 minutes, or until golden brown, flipping mid-way through. Remove from oven and let cool.
2. Assemble ingredients in jars and voila!
Have you ever soaked your nuts before?
(I don’t know a non-awkward way to say that!)
Nuts contain what’s known as physic acid (also found in all seeds and legumes). In nature, phytic acid acts to protect the nut so that it doesn’t germinate before it’s ready. But in our bodies, this same property can block the absorption of certain minerals - iron, zinc, and calcium - meaning our body can’t access those nutrients during a given meal.
But not to worry; phytic acid in and of itself is not a bad thing. In fact, it has some good properties. Studies have shown that phytic acid can protect against kidney stones and cancer (source).
The moral of the story? It’s great to get in the practice of soaking your nuts, but no need to be a freak about it. :-)
Nut soaking resource, here.
I hope you enjoyed the recipe today - I’d love to hear your favorite trail mix ingredients!
Is there anything you’d love to see more of on the blog? A certain ingredient? Recipes for a specific health condition? You name it, I’d love to geek out on your behalf!
xo,
Rachel