SnacksLow carbVegetarian€€€
Homemade Trail Mix
Trail mix is the ideal snack when you need a quick source of energy. This recipe combines raw nuts, seeds, and dried fruit without added oil or refined sugar.
Prep time
5 min
Cook time
10 min
Total time
15 min
Servings
10
Recipe
Base (Nuts and seeds)
Nuts, almonds
150 gNuts, walnuts, English, halves, raw
100 gNuts, cashew nuts, dry roasted, without salt added
50 gSeeds, pumpkin and squash seeds, whole, roasted, without salt
50 gSeeds, sunflower seed kernels, dry roasted, without salt
30 gEnergy and antioxidants (Fruit and add-ins)
Cranberries, dried, sweetened
80 gRaisins, golden, seedless
50 g55% CACAO DARK CHOCOLATE DROPS, DARK CHOCOLATE
40 gSalt, table, iodized
0.25 tspSpices, cinnamon, ground
0.5 tspPer servingTotal
Calories:284.2 kcal2841.8 kcal
Protein:7.4 g73.7 g
Carbohydrates:22.7 g226.8 g
Fiber:4.9 g48.8 g
Water:3.5 ml34.5 ml
Fat:20.4 g203.7 g
Micronutrients
Sugar:12.1 g121.3 g
Saturated fat:2.9 g29.4 g
Cholesterol:0 mg0 mg
Sodium:52.2 mg522.1 mg
Potassium:296.1 mg2960.6 mg
Calcium:63.7 mg637.1 mg
Iron:1.6 mg16.4 mg
Magnesium:88.5 mg884.9 mg
Zinc:1.8 mg17.6 mg
Phosphorus:176.4 mg1763.5 mg
Vitamin C:0.4 mg3.7 mg
Vitamin A:0.5 µg4.5 µg
Vitamin D:0 µg0 µg
Vitamin B12:0 µg0 µg
Instructions
1
In a dry pan over medium heat, toast the almonds, walnuts, and cashews for 5–8 minutes. Toasting releases the natural oils and improves crunchiness. Stir regularly to prevent burning.
2
During the last 2 minutes of toasting, add the pumpkin and sunflower seeds. Once they start to smell fragrant, remove the pan from the heat immediately and let the nuts cool completely.
3
In a large bowl, mix the cooled nuts and seeds with the dried fruit (cranberries, raisins).
4
Add the cinnamon and a pinch of sea salt, and mix well so the spices are evenly distributed.
5
Only once the mixture is completely cool, stir in the dark chocolate pieces (otherwise they will melt).
6
Store the mixture in an airtight glass jar. Keep it in a cool, dark place, where it will stay fresh for up to one month.
Nutritional benefits
Thanks to its high content of vitamin E and omega-3 fatty acids, this snack supports brain health and protects cells from oxidative stress during mental work.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.