EAT | Trail Mix 3 Ways



Trail mix these days goes way beyond basic(good old raisins and peanuts). From sweet to savory, there are thousands of combinations to appeal to any palate or snack craving. Combine any favorite (dry) ingredients and stash the mix in an airtight container in acool, dry locationto prevent spoilage, and you’re good to go.

(according to legend, in 1968 by ) to be eaten while hiking or doing another strenuous activity. It’s lightweight, portable, and full of energy-dense ingredients like dried fruit, nuts, and chocolate—perfect for trailside noshing. For those same reasons, trail mix can pack a , especially when we mindlessly munch while sitting around at work or home. Keep serving size to a quarter-cup or less to keep this yummy snack from sneaking into “” territory.

Mix ‘n’ Match—The Ingredients

Nuts
  • These pint-sized are loaded with healthy unsaturated fats, protein, fiber, antioxidants, vitamin E, and other essential .
  • Whether they’re raw or roasted, go for unsalted, unsweetened nuts to keep sugar and sodium under control.
  • Our healthy favorites: Almonds, pistachios, cashews, peanuts, and walnuts. Higher-calorie macadamia nuts, hazelnuts, Brazil nuts, pecans, and pine nuts are also good options in moderation.
Seeds
  • For those with nut allergies (or just looking to mix things up), seeds provide many of the same nutritional benefits as nuts. , for example, are loaded with omega-3 fatty acids, gamma linolenic acid, protein, zinc, iron, magnesium, potassium, phosphorus, and calcium.
  • Sprinkle a handful of pumpkin, sunflower, sesame, flax, or hemp seeds in trail mix for an extra boost of nutrients.
Dried Fruit
  • This sugary treat can easily become a , so pay attention to the ingredient list and serving sizes. In moderation, dried fruit can be a great source of fiber, antioxidants, calcium, and vitamins A, C, and K.
  • Look for dried fruit options with as little added sugar and preservatives as possible (some varieties, like cranberries, are naturally quite tart and almost always sweetened with cane sugar or apple juice). It’s also pretty easy to in the oven.
  • Our Favorites: Dried apples, cherries, cranberries, goji berries, blueberries, strawberries, apricots, raisins, banana chips, figs, pineapple chunks, mango, and dates.
Grains
  • Add some complex carbohydrates to your custom blend for extra , which boosts overall energy and helps to keep you fullWhole grain rye breakfast — sustained satiety during three weeks of regular consumption. Isaksson H, Tillander I, Andersson R, Olsson J, Fredriksson H, Webb DL, Aman P. Department of Food Science, Swedish University of Agricultural Sciences, Uppsala, Sweden. Physiology &Behavior,2012Feb1;105(3):877-84..
  • Choosewholegrainswheneverpossibleandavoidthataddunnecessarysugarandsodium.
  • Shreddedwheatcereal,pretzels,whole-graincerealslikeCheeriosorChex,branflakes,whole-wheatcrackers,granola,toastedoats,puffedricecereal,andair-poppedpopcorncanalladdalittlebitofcrunch.
Sweets
  • Sometimesweallneedalittlesomethingsweettoroundoutthemix.Justremembertoaddtreat-likeoptionssparingly(unlessyou’remakingdessertinsteadofasnack).
  • AddasprinklingofM&Ms,chipsofvariouskinds(chocolate,peanutbutter,carob,butterscotch),cacaonibs,yogurt-coveredraisins,chocolate-coveredcoffeebeans,minimarshmallows,orchocolate-coverednuts.Whengoingthechocolateroute,varietiesforextraantioxidants.
SavoryExtras
  • Oncethebuildingblocksareallset,addingspicesisagreatwaytochangeuptheflavorabit.Seasonthemixwithseasalt,curry,groundginger,cinnamon,nutmeg,cardamom,orcayennepepper.Orcreateyourownmixofspices.
  • Keeptastebudsguessingwithwasabipeas,coconutflakes,sesamesticks,driedginger,andcoffeebeans.

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MixMaster—TheCombinations

Everyonehastheirownnutritionalandtaste-relatedneeds,sowelistedthesemixideaswithoutsetratiosormeasurements.Therearenorulesfortrailmix—combinewhateversoundsgood!

1.SimpleandSophisticated:Almonds,driedcherries,darkchocolatechips,seasalt,cinnamon.

2.Old-SchoolGORP:Peanuts,raisins,M&Ms.

3.TropicalMix:Cashews,Brazilnuts,driedmango,coconutflakes,bananachips.

4.FallFlavors:Pecans,driedapples,maplegranola,pumpkinseeds,nutmeg,cinnamon.

5.:Almonds,pumpkinseeds,sunflowerseeds,garlicpowder,onionpowder,cayennepepper.

6.PowerMix:Gojiberries,pistachios,driedblueberries,flaxseeds,darkchocolatechips.

7.RichandCreamy:Coconutflakes,whitechocolatechips,hazelnuts,chocolate-coveredcoffeebeans,cacaonibs.

8.:Macadamianuts,whitechocolatechips,driedpineapple,coconutflakes.

9.NutsforNuts:Almonds,walnuts,peanuts,cashews,pecans,raisins.

10.Exotic:Peanuts,raisins,puffedrice,pretzels,currypowder,chilipowder.

11.SpicyandSavory:Almonds,wasabipeas,sesameseeds,driedginger,Chexcereal.

12.RawEnergy:Walnuts,pumpkinseeds,sunflowerseeds,cinnamon,nutmeg,seasalt,driedapricots,driedcranberries.

13.PeanutButterFriend:Bananachips,peanutbutterchips,peanuts,almonds,darkchocolatechips.

14.CoffeeShop:Hazelnuts,almonds,raisins,chocolate-coveredcoffeebeans,whitechocolatechips.

15.ChocolateLover:Hazelnuts,driedcranberries,chocolate-coveredalmonds,M&Ms,cacaonibs.

16.MonkeyMunch:Bananachips,peanuts,seasalt,almonds,darkchocolatechips,raisins,coconutflakes.

17.MovieNight:Popcorn,peanuts,M&Ms,driedcranberries.Protip:Usehotpopcorntomeltythechocolate.

18.CerealLover:Branflakes,shreddedwheatcereal,puffedrice,granola,cashews,driedcherries,driedcranberries,driedblueberries.

19.DeconstructedPuppyChow:Almonds,whole-grainChexorwheatcereal,darkchocolatechips,peanutbutterchips,cacaonibs,driedcranberries.

20.PB&J:Peanuts, dried strawberries, peanut butter chips, shredded wheat cereal.

21. :Almonds, pecans, walnuts, sunflower seeds, pumpkin seeds, sea salt, garlic powder, chili powder, ground cumin, cayenne pepper.






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Date: 11.12.2018, 08:22 / Views: 62485