Trail Mix Still a Popular Snack
Trail mix these days goes way beyond basic Gorp made with
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 a cool, dry location to prevent spoilage, and
you’re good to go.The combination of nuts, raisins and chocolate as a trail snack dates at least to the 1910s, when outdoorsman Horace Kephart recommended it in his popular camping guide. For those same reasons, trail mix can pack a hefty caloric punch, especially it is eaten mindlessly. Keep serving size to a quarter-cup or less.
Mix ‘n’ Match—Ingredients
Nuts
- Nuts are full of
healthy unsaturated fats, protein, fiber, antioxidants, vitamin E, and
other essential vitamins and minerals.
- Whether
they’re raw or roasted, go for unsalted, unsweetened nuts to keep sugar and sodium under
control.
- Options: 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. Sprinkle a handful of pumpkin, sunflower
or sesame in trail mix for an extra boost of nutrients.
- Due to the
amount of sugar in dried fruit, 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.
- Options:
Dried apples, cherries, cranberries, goji berries, blueberries,
strawberries, apricots, raisins, banana chips, figs, pineapple chunks,
mango, and dates.
- Add some
complex carbohydrates to your custom blend for extra fiber, which boosts overall energy and
helps to keep you full .
- Choose whole grains
whenever possible and avoid highly processed cereals that add unnecessary sugar and
sodium.
- Options: Shredded
wheat cereal, pretzels, whole-grain cereals like Cheerios or Chex, bran
flakes, whole-wheat crackers, granola, toasted oats, puffed rice cereal,
and air-popped popcorn can all add a little bit of crunch.
- Sweets are
often added to trail mix. If adding
a sweet, use a minimal amount.
- Options: M&Ms, chips of various kinds (chocolate, peanut butter, carob, butterscotch), cacao nibs, yogurt-covered raisins, chocolate-covered coffee beans, mini marshmallows, or chocolate-covered nuts. When going the chocolate route, choose dark varieties for extra antioxidants.
Savory Extras
- Once the
building blocks are all set, adding spices is a great way to change up the
flavor a bit. Season the mix with sea salt, curry, ground ginger,
cinnamon, nutmeg, cardamom, or cayenne pepper. Or create your own mix of
spices.
No comments:
Post a Comment