Thursday, March 5, 2009

Healthy, Hearty Trail Mix

Add a crunchy fresh apple to a handful of trail mix and you have an ideal Clean Eating mini meal.

INGREDIENTS

Trail Mix Components:
Select 8 of the following ingredients. You will need 1/4 cup (60 mL) of each ingredient you choose. **Be sure to purchase unsalted, unroasted nuts, and uncandied dried fruit.

* Mini, unsalted pretzels
* Unsalted, sunflower seeds
* Dried cranberries
* Dried apricots
* Raisins
* Dried pineapple
* Dried cherries
* Unsalted almonds
* Unsalted walnuts
* Unsalted cashews
* Mini,gfcf dark chocolate chips (only include if this is your treat day)

Coating Ingredients:
This extra coating is optional. It gives the trail mix an extra flavor kick and an essential fatty acid boost.

* 1 1/2 Tbsp (20 mL) melted olive-oil-based spread
* 1 tsp (5 mL) Worcestershire sauce
* dash of seasoning salt (leave out if sodium levels are a concern)
* dash of garlic powder
* dash hot pepper sauce

METHOD

With Coating:
Preheat oven to 250°F (121°C). Line a large baking sheet with parchment paper. In a large bowl, combine 8 ingredients of your choice. In a separate small bowl whisk melted olive-oil-based spread and seasonings. Pour the liquid mixture over the dry mixture. Toss until all ingredients are well coated. Bake for 25 minutes, tossing every 10 minutes to ensure even toasting.

Without Coating: Toss your selected ingredients in a large bowl. Store in an airtight container.

NOTE: It is easy to go overboard with Trail Mix. Measure about 1/4 cup of mix into small containers rather than nibbling out of the big container. Many of us don't have a STOP button so we tend to keep eating. Measuring 1/4 cup amounts in advance will keep you on the right trail (pun fully intended).

Makes 8 1/4 cup servings

NUTRIENTS PER SERVING
(based on recipe including cranberries, pretzels, sunflower seeds, raisins, walnuts, almonds and dark chocolate chips)

With Coating:
Calories: 173
Protein: 10 g
Carbs: 19 g
Dietary Fiber: 2 g
Sugars: 8 g
Fat: 10 g
Sat. Fat: 2 g
Sodium: 40 mg
Cholesterol: 0 g

Without Coating:
Calories: 160
Protein: 4 g
Carbs: 19 g
Dietary Fiber: 2 g
Sugars: 8 g
Fat: 9 g
Sat. Fat: 2 g
Sodium: 22 mg
Cholesterol: 0 g

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Come on in for a nice cup of coffee and a chat about my weight loss journey as well as all the healthy recipes I have found, including WW points and/or nutritional information if available. I am eating a vegetarian diet and concentrating on getting healthy and hopefully weight loss will follow. Thank to all my readers for their ongoing support.