Recipe: Healthy Almond and Coconut Trail Mix

This trail mix fits easily in a pocket or purse and can help you avoid spur-of-the-moment fast food or other unhealthy choices. The key is to include a protein source, like the nuts and seeds found in this trail mix recipe, as well as a fiber source, provided by the nuts, seeds, whole grains and dried fruit.

Ingredients

• 3/4 cup unsalted roasted peanuts
• 3/4 cup unsalted roasted almonds
• 1 cup unsalted roasted pumpkin seeds (pepitas)
• 1/4 cup unsweetened shredded coconut
• 1/2 cup raisins or currants
• 3/4 cup plain oat or bran or whole-grain cereal

Directions

1. Combine all ingredients.
2. Measure out 1/4 cup servings in individual snack-size bags to make a healthy, portable snack.

Ingredient health benefits

• Peanuts: These popular legumes are an excellent source of plant-based protein and gut-friendly fiber. Peanuts also have heart-healthy unsaturated fats that can raise your “good” (HDL) cholesterol and lower your “bad” (LDL) cholesterol. What’s more, they have vitamin B3 (niacin) for healthy skin and magnesium to promote strong bones.
• Almonds: Looking for an ingredient that packs a punch with the crunch? Almonds are loaded with unsaturated fats and inflammation-fighting antioxidants, like vitamin E and flavonoids. They’re also a good way to get some potassium, which helps regulate your blood pressure and muscle activity. On top of that, there are other familiar minerals and macronutrients to keep you going, like phosphorus, bone-building calcium, plant-based protein and fiber.
• Pumpkin seeds: They may be small, but pumpkin seeds are packed with perks for the trail. They’re high in magnesium and zinc, minerals that support your heart health by lowering your risk of heart disease and high blood pressure. There’s also some plant protein to keep you fuller for longer. And eating pumpkin seeds regularly may even lower your risk of developing certain cancers.
• Whole grains: An essential food group that’s loaded with benefits, whole grains are a must-have for the path ahead. They’re chock full of B vitamins, vitamin E, unsaturated fats, complex carbohydrates and plant protein. These nutrients fuel your cells, protect your heart and support your skin, among other important tasks. Eating whole grains every day can even lower your cholesterol, and they’re rich in fiber to promote digestion and a thriving gut microbiome.

Nutrition information (per serving)

Makes 16 servings
Serving = 1/4 cup

Calories: 140
Total fat: 9 g
Saturated fat: 1.5 g
Trans fat: 0 g
Cholesterol: 0 mg
Sodium: 20 mg
Total carbohydrate: 11 g
Fiber: 3 g
Sugars: 4 g
Protein: 5 g

— Recipe provided by Digestive Disease Health Team dietitians.