Kicked-up Trail Mix


You’ll know just what you’re getting into when you make your own mix for the trail. Dried fruit gives you concentrated carbohydrates to boost energy, and nuts add good fats and protein for muscle strength. This recipe gives proportions and suggested seasonings, but you can use any combination of nuts, seeds, dried fruit and spices in your personalized mix.


NUTRITIONAL INFORMATION:
PER SERVING

Calories: 194
Total fat: 9.4g
Saturated fat: 1g
Monounsaturated fat: 5g 
Polyunsaturated fat: 2.8g
Protein: 3.4g
Carbohydrate: 27.8g
Fiber: 2.2g
Cholesterol: 2mg
Iron: 1mg
Sodium: 82mg
Calcium: 30mg

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Ingredients

Cooking spray
1 teaspoon butter
¼ cup honey
¼ cup slivered almonds
¼ cup chopped hazelnuts
¼ cup chopped pecans
¼ cup sunflower seeds
½ teaspoon ground cinnamon
¼ teaspoon ground cardamom
¼ teaspoon salt
Dash of ground cloves
1 cup raisins


PREPARATION

1.  Line a baking sheet with parchment paper or foil and coat the surface with cooking spray.

2.  Heat butter in a large nonstick skillet over medium-high heat. Stir in honey and cook 2 minutes or until bubbles form around the edge of the pan. Reduce heat to medium.

3.  Add nuts, seeds, spices and salt (not raisins) and cook over medium heat, stirring frequently, for 8 minutes or until nuts are golden. 

4.  Turn off heat and stir in raisins. 

5.  Spread immediately onto prepared baking sheet and allow to cool completely.

6.  Store in an airtight container with a ¼ cup scoop, or divide into ¼ cup servings in individual bags. 

Serves 8 (¼ cup per serving)







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