Trail mix is a simple yet versatile snack that has stood the test of time for adventurers and health enthusiasts alike. This blend of nuts, seeds, and dried fruits (sometimes chocolate, too) has cemented its place as a go-to snack for people seeking a convenient source of energy and nutrition. Beyond its reputation as a trailside staple, its crunchy texture and layered flavor profile include an abundance of nutrients, making it not just a tasty treat, but a legitimate nutritional powerhouse.
Trail mix is an easy snack to assemble at home and customize at will. You can pick and choose your own ingredients according to your needs and you can save money by buying them in bulk. But that’s enough nerding out on the biochemical genius of trail mix. Let’s get down to the fun part: trail mix recipes.
As described above, basic trail mix is defined by relatively equal parts nuts, seeds, and (typically) granola. The nuts can be anything but often include almonds, peanuts, cashews, walnuts, and pecans, which offer varied flavors and textures. Pumpkin and sunflower are typically the most commonly used seeds, but hemp and sesame also make the list. Granola clusters can be sourced from anywhere and because they’re often held together with honey, you get a nice mix of savory and sweet. Additional add-ons can be chocolate morsels, yogurt chips, and pretzels.
Now, with all of the above, there are variables you tweak however you like. If you struggle with hypertension, which was redefined in 2017, consider unsalted nuts to help manage your blood pressure. If allergies or food intolerances are your obstacles, simply swap one ingredient for another. You can really customize the following recipes however you like, but let’s start with a generic template to build from.
Here’s my base mix:
Ingredients:
– 1 cup nuts (almonds, peanuts, cashews, walnuts, pecans)
– 1 cup seeds (pumpkin, sunflower, hemp, sesame)
– 1 cup granola
– 1/2 cup dried fruit (raisins, cranberries, blueberries, apricots)
– 1/4 cup chocolate morsels (optional)
– 1/4 cup yogurt chips (optional)
– 1/4 cup pretzels (optional)
Instructions:
1. Combine all ingredients in a large bowl.
2. Mix well.
3. Store in an airtight container for up to 2 weeks.
Runner’s Trail Mix
Running is usually considered an endurance sport, but sprinting definitely has an anaerobic component. In either case, carbohydrates are best suited for powering short or long runs and should be a key part of a runner’s trail mix. Be mindful of adding too much fiber as it could cause GI discomfort when you’re logging those miles. This mix gets most of its carbs from bananas, granola, and pretzels, which will provide energy while being easier on the stomach.
Ingredients:
– 1 cup nuts (almonds, peanuts, cashews, walnuts, pecans)
– 1 cup seeds (pumpkin, sunflower, hemp, sesame)
– 1 cup granola
– 1 cup dried fruit (raisins, cranberries, blueberries, apricots)
– 1/2 cup chocolate morsels (optional)
– 1/2 cup yogurt chips (optional)
– 1/2 cup pretzels (optional)
Instructions:
1. Combine all ingredients in a large bowl.
2. Mix well.
3. Store in an airtight container for up to 2 weeks.
Weightlifter’s Trail Mix
Any time you’re pushing weight on the bench or in the squat rack, you’ll need to pay extra attention to protein. This mix will be targeted towards a higher count of the muscle-building macronutrient from various sources to ensure you’re hitting all nine essential amino acids. What’s more, the combination of the below ingredients includes a notable amount of leucine for signaling the body to start building muscle.
Ingredients:
– 1 cup nuts (almonds, peanuts, cashews, walnuts, pecans)
– 1 cup seeds (pumpkin, sunflower, hemp, sesame)
– 1 cup granola
– 1 cup dried fruit (raisins, cranberries, blueberries, apricots)
– 1/2 cup chocolate morsels (optional)
– 1/2 cup yogurt chips (optional)
– 1/2 cup pretzels (optional)
Instructions:
1. Combine all ingredients in a large bowl.
2. Mix well.
3. Store in an airtight container for up to 2 weeks.
Pregnant Trail Mix
What should you expect in your trail mix when you’re expecting? Pretty much the same thing as other trail mixes but with an extra focus on folate, iron, and antioxidants. Folate is important for its role in early fetal development. Infants also get their primary iron stores from their time in the womb, so a mother needs a sufficient amount to share with her child before birth. Lastly, antioxidants are important for everyone, but inflammation can have a more pronounced effect on a developing baby, so keeping it in check is a good idea.
Ingredients:
– 1 cup nuts (almonds, peanuts, cashews, walnuts, pecans)
– 1 cup seeds (pumpkin, sunflower, hemp, sesame)
– 1 cup granola
– 1 cup dried fruit (raisins, cranberries, blueberries, apricots)
– 1/2 cup chocolate morsels (optional)
– 1/2 cup yogurt chips (optional)
– 1/2 cup pretzels (optional)
Instructions:
1. Combine all ingredients in a large bowl.
2. Mix well.
3. Store in an airtight container for up to 2 weeks.
Vegan Trail Mix
Going plant-based has become really popular over the last few years, but vegans have been around forever. Trail mix has been a staple for us herbivores because it’s often difficult to find a meal without any animal products. The mix below is aimed at providing a variety of flavors so that the vegans can enjoy snacking, too.
Ingredients:
– 1 cup nuts (almonds, peanuts, cashews, walnuts, pecans)
– 1 cup seeds (pumpkin, sunflower, hemp, sesame)
– 1 cup granola
– 1 cup dried fruit (raisins, cranberries, blueberries, apricots)
– 1/2 cup chocolate morsels (optional)
– 1/2 cup yogurt chips (optional)
– 1/2 cup pretzels (optional)
Instructions:
1. Combine all ingredients in a large bowl.
2. Mix well.
3. Store in an airtight container for up to 2 weeks.
Allergy-Free Trail Mix
There are now nine official foods on the FDA’s list of major food allergies, but don’t fret. There’s still a way to make a delicious allergy-free trail mix that will stave off hunger and taste great at the same time. Feel free to swap in or out any foods that you enjoy or swap out any specific items you might have a reaction to. Always check with your doctor first to make sure you’re good to go.
Ingredients:
– 1 cup nuts (almonds, peanuts, cashews, walnuts, pecans)
– 1 cup seeds (pumpkin, sunflower, hemp, sesame)
– 1 cup granola
– 1 cup dried fruit (raisins, cranberries, blueberries, apricots)
– 1/2 cup chocolate morsels (optional)
– 1/2 cup yogurt chips (optional)
– 1/2 cup pretzels (optional)
Instructions:
1. Combine all ingredients in a large bowl.
2. Mix well.
3. Store in an airtight container for up to 2 weeks.
