Trail mix is such an easy, delicious and nutrient dense snack. It is also easy to pack in your lunch and have on the go, so you never have to worry about getting hungry or
getting some healthy sources of fat and protein. Each nut and seed is unique and provides different nutrients and benefits to your body. Below is a quick list of some of the main nutrients they contain and some combinations to support different conditions and body systems. Are you deficient in certain vitamins and/or minerals or are dealing with a certain health condition that can be supported through nutrient intake? Then consider making your own nutrient packed trail mix.
Peanuts – biotin, copper, manganese, niacin, folate, vitamin E, phosphorus, B1 and protein
Cashews – copper, phosphorus, manganese, magnesium, zinc
Brazil Nuts – selenium, magnesium, copper, phosphorus, manganese, thiamin, fiber, vitamin E, protein
Almonds - Biotin, vitamin E, manganese, copper, B2, phosphorus, magnesium and fiber
Pecans – manganese, copper, thiamin, fiber, magnesium, phosphorus and protein
Pine Nuts – manganese, vitamin K, copper, magnesium, phosphorus, vitamin E, manganese, iron, protein and fiber
Hazelnuts – manganese, copper, vitamin E, thiamin, magnesium, fiber, phosphorus, vitamin B6, folate, protein, iron
Pistachios – copper, manganese, vitamin B6, thiamin, phosphorus, magnesium, protein and fiber
Macadamia – Manganese, Thiamin, copper, magnesium, iron, phosphorus, fiber, protein
Walnuts – omega-3 fatty acids, copper, manganese, molybdenum, biotin
Sunflower – vitamin E, copper, B1, manganese, selenium, phosphorus, magnesium, B6, folate, B3
Sesame – copper, manganese, calcium, magnesium, phosphorus, iron, zinc, molybdenum, selenium, B1, fiber
Flaxseed – omega-3 fatty acids, vitamin B1, copper, manganese, fiber, magnesium, phosphorus, selenium
Pumpkin – Manganese, phosphorus, magnesium, copper, zinc, protein, iron
Hemp – EFAs, protein, contain all 9 essential amino acids, magnesium and zinc
Tip: Be sure to soak your nuts and seeds overnight to make them more easily digested. The raw form of a nut or seed is always the best but you can always change things up by roasting them or caramelizing them. If you'd like to add some spice, try roasting nuts and seeds with some chilli power or some of your other favourite spices and herbs.
To caramelize a nut or seed, add them to a frying pan with some pure maple syrup on medium heat and wait until the maple syrup crystallizes. Set aside and let cool and once they set you will have a crunchy and sweet treat which is great on its own, on salads or in trail mix.
Combinations I Like
-Caramelized pecans (with cinnamon)
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