October 3, 2012 
G.O.R.P. Trail Mix. Nuts and Bolts.
Whatever you want to call it, this mix of goodies in a bag is a real staple on the trail.
Photo courtesy Wisconsin Department of Natural Resources.
But lately I have found myself struggling to find a mix that works. I need a concoction that keeps me energized on the trail (or at my desk) and one that I won’t get tired of eating. So, I’m on a quest to find the best healthy trail mix ingredients out there. Got some ideas?
My current trail mix consists of the usual nutty suspects, as well as Brazil nuts, dried cranberries, dark chocolate covered coconut, dried mango, and dark chocolate covered puffed quinoa (I know, you’re probably wondering what’s wrong with that mix?). But in order to keep life adventurous, I’m still on the look out for new ingredients to add.
I threw a shout-out on Twitter for the best trail mix ingredients and heard back pretty instantly from Rebecca (@RebeccasTrails), Sarah (@cdnrockiesgirl) and @CampfireChic (thanks, ladies!). Rebecca suggested pumpkin seeds. Sarah suggested Reese’s Pieces candy, peanut M&M’s, dried apricots, figs, dried apple, macadamia nuts, and almonds. CampfireChic responded with a link to her blog post, Trail Mix: 10 ingredients, 5 tasty variations. Off to a good start.
So, what are your favourite trail mix ingredients? Please comment below with your ideas!
Health Benefits of Trail Mix Ingredients
Remember how I mentioned I was looking for a healthy trail mix? Below I’ve taken some of the ingredients listed above and provided you some of the health benefits of each one (please keep in mind I’m not a nutritionist). Hopefully this will help you make some smart choices when it comes to making your own recipe.
Pumpkin Seeds – are rich in zinc, which is essential to the proper functioning of cellular metabolism and helps support the immune system (source).
Dried Apricots – among many benefits, dried apricots are high in iron, Vitamins A, C and K, as well as antioxidants (source). Check out our article on how to dehydrate your own apricots.
Dried Figs – are high in fibre (great for digestion and keeping you regular!) and calcium, and are a good source of potassium and iron (source).
Dried Apple – can help you control blood sugar levels in a healthy way, and contain protein, calcium and potassium (source).
Dried Mango – is a good source of Vitamin A-20 (unfortunately, Vitamin C is lost in the drying process), has small amounts of iron, and tastes pretty darn good (source).
Dried Cranberries – are a good source of dietary fiber, protein and carbohydrates (make sure you get a variety without added sugar) (source).
Macadamia Nuts – are high in heart-healthy fats, and are a a source of Vitamin A, iron and protein (source).
Brazil Nuts – among many vitamins and minerals they contain, these provide a good dose of heart-healthy fats, are high in Vitamin E, and are an excellent source of B-complex Vitamins, such as thiamin (source).
Almonds – are high in manganese, Vitamin E and magnesium, and are good source of energy (source).
Dark Chocolate – is rich in antioxidants, can reduce blood pressure and is pretty much God’s gift to humanity (source).
The Best Trail Mix Ever
The team over at tuja wellness thinks they’ve got it nailed. Check out their trail mix recipe below for some inspiration:
I myself like dried bananas and for some kick, dried ginger.
Those are good ones, Michelle! I have an ‘off and on’ relationship with dried bananas. I go through periods of loving them and then not being able to stand them. Perhaps just a few would do the trick. Dried ginger sounds like a superb addition.
Thanks Meghan. Yeah a few bananas goes a long way I find.
Hi Meghan, my trail mix is very simple because I try and stay away from any added sugars and processed things. I love mixing goji berries, raw walnuts, raw coconut chips (the longer fatter strips), raw cocoa nibs, raw almonds, truly raw cashews and golden berries. (sometimes pecans and mac nuts). You can get amazing organic & raw nuts and dried fruit from http://www.realrawfood.com in Naramata. If you hit up the last farmer’s market today in Canmore you can buy a bunch of raspberries and other fruit and dry them yourself as-is or with a light coating of raw honey. Raw honey has a million benefits as well as giving you long-lasting energy (pasteurized honey is bad stuff). Hope that helps!
Julie
Julie, my raw foodie! This is something that came up for me a lot while I was writing this post. I think there is an impression out there that trail mix is automatically ‘healthy.’ But, you’re right, there is a lot of added sugar, not just in the M&Ms but in the dried fruit, too. Many nuts are high in healthy fats but nutritionists seem to say to be moderate in your intake (such a Brazil nuts). I’m admittedly ‘not there yet’ in terms of giving up some of the ways I like to enjoy sugar (like in dark chocolate). I respect you for your choices!
One goal I have this winter is to really get my dehydrator going again, so perhaps I’ll be coming to you for some tips.
Thanks for your comment!
No problem Meghan, I’d be happy to give you some tips! One more thing, don’t use peanuts, unless you are using raw jungle peanuts. Regular peanuts can have many toxic molds on them and aflatoxins are highly carcinogenic! (Am I a party pooper or what?!)
You are, but it’s great! I generally stay away from peanuts anyways. Unfortunately, they make up the bulk of the ‘store bought’ pre-mixed packages.