Homemade trail mix
Easy to make, and you can add your favourite nuts and seeds. Try to get the portions of seeds, nuts and fruits roughly right 🙂
Ingredients
- 100 g nuts (almonds, peanuts, cashews, pecans, walnuts, brazils)
- 150 g Sultanas (or other dried fruit (apricots, cranbrries, goji berries, currants, banana and apple chips))
- 100 g Pumpkin (or other) seeds
- 100 g pistachio ((shelled))
- 50 g walnuts
Instructions
- Mix them all up and store in an airtight container.
Notes
Prep tips:
You can use any nuts, seeds and fruits.
Dried fruits are pretty interchangeable, there are nutrient variances but they've got a similar macro profile. Try and vary them up to get different vitamins and nutrients. Try to avoid any with extra added sugars.
You'll need large seeds for trail mix. Pumpkin are excellent as they contain the most protein, and are big enough to handle.
Nuts vary widely in their macro profile. Peanuts, Almonds and Pistachios have the highest protein content, Hazelnuts are some of the most nutritious, and Macademias the least. Walnuts are very high in antioxidants and the most omega 3. Brazils and Pine nuts have very high Omega 6, so beware of these if you don't get enough Omega 3 from other sources (like oily fish).
Health tips:
Don't just sit with this beside you, measure out your snack portion and take it away with you - the fruits are high in sugar and the nuts are high in fats so it's going to pack a calorie punch!
Eco tips:
Try to buy the nuts and seeds in bulk bags, or at packaging free places as the packaging is not recyclable currently 🙁
NUTRITION: Amount and (% RDA)
Calories: 165kcal (8%)Carbohydrates: 12g (4%)Protein: 6g (12%)Fat: 12g (18%)Saturated Fat: 1g (6%)Trans Fat: 0gSodium: 2mgPotassium: 259mg (7%)Fiber: 3g (13%)Sugar: 7g (8%)Vitamin A: 29IU (1%)Vitamin B1: 1mg (67%)Vitamin B2: 1mg (59%)Vitamin B3: 1mg (5%)Vitamin B5: 1mg (10%)Vitamin B6: 1mg (50%)Vitamin C: 1mg (1%)Vitamin E: 2mg (13%)Vitamin K: 1µg (1%)Calcium: 36mg (4%)Copper: 1mg (50%)Folate: 14µg (4%)Iron: 1mg (6%)Manganese: 1mg (50%)Magnesium: 74mg (19%)Phosphorus: 170mg (17%)Selenium: 1µg (1%)Zinc: 1mg (7%)
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