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Healthy Holiday Snacking: Make-Your-Own Trail Mix
December 21, 2015
During the holiday season, we seem to be constantly snacking; eating on the go instead of sitting for a meal during shopping trips, office party treats, family gathering favorites, free tastings at Costco. Although there will be plenty of sweet treats available during this season, we have plenty of delicious “work” foods – those foods that contain essential nutrients to fuel our bodies – that are also available to us. When choosing a healthy holiday snack to satisfy your hunger; consider it a mini-meal; one filled with nutrient-dense protein sources, whole grains, and fats meant to nourish you. But you may still want to satisfy your sweet tooth, or your need to crunch, or for that perfect combination of salty and sweet. One snack that can do all of those things is trail mix. To ensure that it satisfies your hunger and your preferences, the best option is to make your own trail mix using my simple formula. Follow the guidelines using these five categories to make your own trail mix: Nuts, seeds, grains, extras, and seasonings.
Make-Your-Own Trail Mix
(serves 2 for low FODMAP)
In a sealable container or bag, add in one or more of the ingredients from each category:
Nuts – ¼ cup
Almonds, peanuts, pecans, walnut halves, macadamia,
Seeds – 2 tablespoons
Sesame, sunflower, pumpkin, flax
Grains – ¼ cup
Pretzels, popcorn, puffed whole grain cereal(gluten-free for low FODMAP), granola
Extras – 1-2 tablespoons
Shredded coconut, raisins, dried cherries, dried cranberries, chocolate chips
Seasoning (optional) – ¼ – ½ teaspoons
Cinnamon, cayenne, ginger, tumeric
Close the container and give a little shake to mix it all together. Open and enjoy!
The original trail mix, GORP ( “good ‘ol raisins and peanuts”), was made and consumed by hikers and endurance athletes to refuel when on the run (literally!). Having the make-your-own trail mix formula at the ready, you can turn plain ‘ol raisins and peanuts into a creative and nutritious on-the-go snack. Experiment with different flavor combinations and make-your-own trail mix recipes for a delicious and nutritious snack during the holiday season, and every day thereafter.
Wishing you all a wonderful holiday season and health and wellness in the coming year!
xo
B
Beth Rosen
Eating Attitudes™ & Gut Expert
Beth Rosen, MS, RD, CDN is a Registered Dietitian and owner of Beth Rosen Nutrition. She practices a non-diet philosophy and is a Health at Every Size" practitioner. Her goal is to end the pain of diet culture, one person at a time. Beth's techniques and programs empower chronic dieters, and those who consider themselves emotional and /or stress eaters, to ditch the vicious cycle of dieting, eat fearlessly by removing Food and diet rules, and mend their relationship with food and their bodies. Beth's works face-to-face with clients in Southbury, CT, and virtually with clients, worldwide.
