Healthy, Delicious, and Nutritious Organic Trail Mix Recipe – The Perfect Energy Snack

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by Jennifer M. Regan

Many of my clients often ask for quick, easy, and portable snack ideas. Below is one of my favorite trail mix recipes that is great for on-the-go eating. This is an excellent snack for everyone: professional athletes, weekend warriors, non-athletes, even children.

Not only will you save money by preparing your own trail mix, but it will be healthier for you than most trail mixes on the market. This trail mix will provide you with essential fatty acids, phyto-chemicals, protein, antioxidants, omega-3 fatty acids, zinc, fiber, and many other nutrients and minerals that your body needs. This combination of valuable nutrients will help promote cardiovascular health, have anti-inflammatory benefits, assist in immune function, satiety, and much more.

Feel free to experiment with your favorite ingredients. To add sweetness, you may wish to substitute dried cherries, wolfberries, flax seed, apricots, cranberries or chunks of a high quality dark chocolate (stay away from milk chocolate). Just remember to watch the sugar content, as many dried fruits can be high in sugar.

When selecting your ingredients, try to choose unprocessed, high quality organic nuts and seeds as they will have the most benefit for you.

Since nuts tend to be high in fat, try to keep to a serving size of 1/4 cup. Pre-packaging portions into small plastic bags ahead of time is a great way to avoid overeating and will provide you with a quick snack you can take with you on a walk, hike, long car ride, or even at your work desk.

Energy Trail Mix: (Serves 8)


1/2 cup walnuts
1/2 cup raw almonds
1/2 cup raw pumpkin seeds (also known as pepitas)
1/4 cup unsalted sunflower seeds, shelled
1/4 cup dried cranberries
1/4 cup dried papaya, coarsely chopped

1. Place all ingredients into a bowl and toss.
2. Measure 1/4 cup serving into small plastic bags and store in a cool dry place.

Nutrition Per Serving:

Calories: 189
Total Fat (g):14.6
Saturated Fat (g): 1.7
Cholesterol (mg): 0.0
Monounsaturated Fat (g): 6.3
Polyunsaturated Fat (g): 3.1
Protein (g): 7.4
Sodium (mg): 2.0


In good health,

Jennifer M. Regan, NASM-CPT, C.H.E.K HLC
Jennifer Regan is the founder and owner of Bamboo Core Fitness, a personal training and holistic lifestyle coaching business based in the Boston and Metrowest areas.

Jennifer holds a BS in Exercise Science and Minors in Health and Nutrition from Ithaca College, is a National Academy of Sports Medicine Certified Personal Trainer, and a C.H.E.K Holisitc Lifestyle Coach. In addition, she is a Cancer Wellness Specialist and holds certifications in AED, CPR, and First Aid.

For more information on health, nutrition, and fitness topics, please visit her web site at:

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