Who doesn’t love a good snack, right? Especially one that’s packed with nutrients, doesn’t give you a blood sugar crash, tastes amazing, and gives you that much-needed energy boost! Today, I’m sharing my absolute favorite homemade trail mix recipe. It’s a perfect blend of nuts, seeds, berries, and a touch of dark chocolate β all the good stuff to keep you fueled and feeling fabulous.
Why I Love This Trail Mix
This berry trail mix is not only delicious but also incredibly nutritious. It’s our go-to snack for busy days, road trips, or just when I need a little pick-me-up. The combination of raw, unsalted nuts with salted seeds and sweet dried berries hits all the right notes. Plus, a few dark chocolate chips add just the right amount of indulgence.
A small handful of nuts (like 2-3 Brazil nuts), or a handful of this trail mix are typically what I pair with a juice or watermelon juice in the morning to maintain stable blood sugar and to feel more satiated.
Alex keeps a small jar of this trail mix on his desk to munch on throughout the day. It’s perfect if he gets caught up in calls or meetings, and he can’t step away for a proper lunch.
Ingredients:
- Cashews: Raw and unsalted
- Pecans: Raw and unsalted
- Walnuts: Raw and unsalted
- Pistachios: Roasted and salted
- Sunflower seeds: Roasted and salted
- Pumpkin seeds: Roasted and salted
- Dried goji berries: unsweetened
- Dried golden berries: unsweetened
- Dried mulberries: unsweetened
- Dried cranberries: Lightly sweetened
- Dark chocolate chips: I like the Enjoy Life brand mini chips
Why These Ingredients Rock
- π Cashews, Pecans, Pistachios and Walnuts: Nuts like these are packed with healthy fats, protein, and fiber, all essential for heart health. According to research, eating nuts can significantly reduce the risk of heart disease. Nuts also help lower cholesterol levels and improve insulin sensitivity and endothelial function. Walnuts, in particular, are rich in omega-3 fatty acids, which are great for brain health and can help prevent cognitive decline.
- π Sunflower and Pumpkin Seeds: These little seeds are mighty warriors in fighting diseases, including heart disease. They are rich in magnesium, zinc, and omega-3 fatty acids. Adding sunflower and pumpkin seeds to your diet can improve blood pressure and reduce the risk of stroke. Plus, their slight saltiness adds a savory balance to the mix.
- π Dried Goji Berries, Golden Berries, Cranberries, and Mulberries: Berries and other superfruits are not just delicious but also incredibly nutritious. They are some of the lowest sugar fruits, rich in nutrients and phytochemicals. Greater berry consumption has been linked to a reduced risk of diabetes, cardiovascular disease, and cancers. Their vibrant colors are a result of rich flavonoid content, particularly anthocyanins, which have anti-inflammatory and cancer-preventive properties. Berries help decrease inflammatory markers and improve cardiovascular health by increasing antioxidant capacity, improving blood pressure regulation, and reducing LDL cholesterol and blood glucose levels. Dried mulberries are also rich in iron, vitamin C, and fiber, and they have been shown to support heart health and improve digestion.
- π Dark Chocolate Chips: Who doesnβt love chocolate? Dark chocolate is loaded with antioxidants; and while extra dark chocolate would be even more nutritious, I do think this berry trail mix needs a touch of sweetness, so semi-sweet is the sweet spot. π It adds that perfect hint of indulgence to your trail mix.
How to Make It
Making this trail mix is super simple. Just combine all the ingredients in a large bowl and mix well.
Feel free to adjust the quantities of each ingredient based on your preference. Want more chocolate? Go for it! Prefer more berries? Less nuts and more seeds? Add them in!
Store it in an airtight container. Shake it up before grab a handful as the little bits will settle to the bottom.
Pro Tip:
I also recommend storing this in the fridge! Nuts go rancid VERY quickly if they’re in the pantry. (and it will taste gross asap, especially the walnuts)
The Science Behind the Goodness
According to Dr. Joel Fuhrman, a leading expert in plant-based nutrition, nuts and seeds are crucial for a healthy diet. They reduce the risk of heart disease by lowering cholesterol and improving blood vessel function. Regular consumption of nuts and seeds is also linked to a longer life and may help prevent certain cancers. They are nutrient powerhouses, providing fiber, plant protein, polyphenols, vitamins, and minerals. Including nuts and seeds in your diet not only supports heart health but also contributes to better weight management and overall longevity.
Berries, with their low sugar content and rich nutrient profile, offer numerous health benefits. They contain powerful antioxidants like anthocyanins, ellagic acid, and resveratrol, which have anti-inflammatory effects and cancer-preventive properties. Regular consumption of berries is associated with reduced risks of diabetes, cardiovascular diseases, and certain cancers. Berries also support brain health by enhancing cognitive functions and protecting against age-related decline. Dried mulberries are especially noteworthy for their high iron and vitamin C content, supporting heart health and improving digestion.
I hope you love this trail mix as much as I do! Itβs a staple in my household and a lifesaver for those hectic days. Give it a try and let me know what you think.
Xo, Ashley