When most people think of trail mix, mental images of small sacks filled with dried fruit, a variety of nuts and maybe a piece or two of chocolate (that magically seem to vanish) come to mind. The fact of the matter is that trail mix has been around as a quick and portable pick-me-up since the late 60s. A simple combination of peanuts and raisins was the first “trail mix” to make the mainstream market in California. Since then, hundreds of trail-type mixes have donned the shelves of grocery stores, airport convenience stops and gas stations from coast to coast. Some are fairly healthy, and some … not so much.

While some traditional store-bought versions of trail mix do indeed have nutritional value, nothing can beat a simple, inexpensive blend of goodness made right in your kitchen! Fortunately for us, trail mix has evolved well beyond raisins and peanuts. What’s more, creating a healthy trail mix with ingredients that can tempt any palate is easier than you think. Create your own trail mix by blending a combination of the ingredients that are listed below.

Three mainstays of trail mix have always been:
• A high-energy, nutritious snack
• Extremely portable
• Stored easily

Any raw nut (about 1 part)

Raw nuts, as opposed to roasted nuts, provide optimal unrefined nutrition that is otherwise lost in the heating process of “cooking” the nuts.

Almonds: Lower LDL (bad cholesterol), improve blood fats.

Cashews: Possess a lower fat content than most other nuts.

Hazelnuts: A good source of B1, B2 and B6, this nut helps with blood formation and mental health.

Walnuts: High in heart-healthy Omega 3 fatty acids.

Sunflower seeds: Technically not a nut, but altogether nutritious.

Something starchy (about 1 part)

A little crunch can go a long way. Get creative with a carb-packed ingredient.

Old-fashioned rolled oats: Loaded with unrefined fiber.

Pretzels: An easy option.

Sesame sticks: For those looking for a unique and savory taste.

Cheerios®/Chex®: Choose any version of a healthier cereal for a little variety.

Popcorn: Air pop and toss it in. This addition is high in fiber and low in calories.

Something for seasoning

Just a little dash of flavor at the very end. Add just enough to complement the other ingredients you’ve already added.

Sea Salt: Generally much healthier than table salt and a staple to any mix.

Cayenne Pepper: Packed with capsicum and shown to improve circulation.

Cardamom: Combat a sour stomach with this super spice.

Curry: Give aching joints a break by adding this spice to your diet daily.

Cumin: Boost your immune system with the southwestern aroma of this spice.

Any dried fruit (about 1 part)

Even though these shriveled fruits contain a high concentration of sugar, in small amounts they’re a healthy snack with body benefits.

Raisins: Have been shown to improve eye sight and oral hygiene.

Pineapple: Strengthen your bones with this manganese-packed fruit.

Apricot: A great source of iron, this fruit is a super energy booster.

Banana: Have been shown to improve blood pressure and reduce water retention.

Dates: Cleanses the blood with its incredible tonic effects.

Something sweet (about 1 part)

If you’ve got to have something a little decadent added to your trail mix, add in an equal part of one of these sweet sensations.

Chocolate/Peanut Butter/Butterscotch chips: A staple to most mixes. Less is best!

Carob chips: Contain no cocoa and are a great alternative to chocolate.

Yogurt-covered pretzels: Give trail mix a built in sweet/savory flare.

Shaved Coconut: Countless benefits, including intestinal health due to high amounts of friendly bacteria.

It’s easy to go overboard when enjoying your trail mix. If portion control becomes a problem and one generous handful is just not enough, store in an air tight container with a tablespoon scoop and place out of sight. Save for picnics, hikes, post-workout snacks, post-lunch pick-me-ups, or as a nutritious snack for the kids. Or simply keep it on hand to sprinkle on top of a salad or grab a handful on-the go.