Recipe: Heart-Healthy Snack Mix


All trail mix is not created equal. Sometimes, sugar and fat can ruin what seems like a healthy snack option. This recipe is not only satisfying and flavorful — it is also good for you and good for your heart. Just remember that nuts, in particular, pack a calorie-punch, so a little goes a long way.


½ cup unsalted silvered almonds
3 cups whole grain unsweetened cereal (Can mix cereals)
1 cup unsalted, dry roasted soy nuts
1 cup unsalted, dry roasted peanuts
½ cup dried cranberries
½ cup seedless raisins
½ cup diced dried apricots (or choice or additional unsweetened dried fruit – such as mixed berries or figs or dates)


  1. Mix all ingredients together in a large bowl and serve!

Nutritional information

Makes 28 servings
Serving size: ¼ cup

Calories: 110
Fat: 6 g
Saturated Fat: 0.5 g
Sodium: 35 mg
Cholesterol: 0 g
Protein: 5 g
Carbohydrate: 13 g
Sugars: 4 g
Dietary fiber: 3-7 grams (depending on the type of cereal used)

Source: Melissa Ohlson MS, RD, LD & Julia Zumpano RD, LD Registered Dietitians from the Department of Preventive Cardiology & Rehabilitation