Craving that healthy homemade trail mix with a unique blend of tastes? You are not alone! Our bodies are designed to appreciate a variety of tastes from foods we eat every day. Salty, sweet, sour, bitter are the types of receptors that we’ve been blessed by Mother Nature. As a result, when any of them are missing for too long, we may get cravings.
Including a variety of tastes in our daily recipes is part of the balanced well-being. There’s no need to buy expensive trail mixes. Using organic ingredients, you are in charge of the recipe-making any time you want to create something for your snack, for kid’s lunch, a more satisfying hiking experience or camping, or simply a fabulously healthy family movie night.
Anthocyanins Are Powerful Flavonoid Antioxidants
This recipe includes nutrient-dense ingredients that are good for menopause diet and for women who are going through breast cancer ordeal. Having powerful antioxidants like anthocyanin flavonoids in the mix of its ingredients, this delicious trail mix recipe is the one to keep on hand every time you want to snack on something.
What Are Other Anthocyanins Foods?
Anthocyanins come in different colors depending on the pH environment they reside in. Red, purple, blue are the prevalent color so of the anthocyanins. Here’s a quick list of foods that boast with this powerful antioxidant that benefits our overall well-being, including skin, eyes, cardiovascular system. This homemade trail mix recipe is full on anthocyanins!
- grape juice
- red apples
- red beans
- red beets
- red cabbage
- red or purple grapes
- red onions
- red pears
- red wines
My favorite healthy homemade trail mix recipe invites you to use just a few ingredients with the power of antioxidants naturally.
Some Key Tips in Building Your Homemade Trail Mix
Start with SEEDS
I use raw seeds for my homemade trail mix recipe! RAW is the key. Avoid salted or roasted seed. Seeds are rich in fiber and trace minerals.
Pumpkin seeds add the value of magnesium. 1/4 cup of pumpkin seeds will deliver about 185 milligrams of magnesium (46% of DV, Daily Value) This trace mineral is responsible for playing an important role in many bodily functions:
- Protein synthesis
- Nerve function
- Blood sugar control
- Neurotransmitter release
- Blood pressure regulation
- Energy metabolism
- Production of the antioxidant glutathione
Sunflower seeds are an easy protein source, adding more more Copper, trace mineral, to your well-being. Copper is a great trace mineral that is a potent antioxidant. It defends the cells from damage. Skin benefits a lot from such protection. Fine lines, age spots, wrinkles can be postponed with good care and whole foods nutrition. Scientists even say that copper could have its influence on preventing macular degeneration, a serious eye disease that affects people as they age. 1/4 cup of sunflower seeds contains about 0.63 mg of copper or about 31% of DV, Daily Value.
Copper must stay in balance with ZINC and IRON in the body. If you consume too much of one, it can throw the others out of balance.
Flax seeds are tiny nuggets containing the wealth of nutrients. They claim to their power Omega-3 essential fatty acids that are great for cardiovascular system, eyes, brain activity, and hair growth and elasticity. Flax seeds contain lignans that are rich in antioxidant power and plant estrogen. Just a little bit goes a long way, and that’s a reason why flax found its way into this homemade trail mix.
How To Build a Healthy Trail Mix?
Keep Ingredients RAW!
Including nuts into a trail mix is a great idea. The fats, fiber, protein and trace minerals are all part of the nut matrix. Check out different nuts and what nutritional profile they are known for.
For this healthy homemade trail mix I decided to go with the Brazil nuts. You need abut 2 Brazil nuts to get your daily requirements for Selenium, a trace mineral responsible for reduction for oxidative stress our body receives from free radicals. The more antioxidant rich foods you eat, the more potent barrier you build to oxidative stress.
Incorporate DRIED FRUIT AND BERRIES
For sweet tooth cravings, add organic dried berries and pieces of fruit. I used dried blueberries and cherries that are naturally rich in antioxidants and add a very delectable sense to any homemade trail mix recipe. I buy organic and GMO Free blueberries and cherries.
I use chocolate form in this homemade trail mix recipe. Chocolate is great for its antioxidant power. Keep in mind, however, that not all chocolate is created equal. The one that most use for trick-o-treats is full of additives and fillers. I use organic, GMO Free cacao nibs. You don’t need a lot to add the value in taste and nutrition. Cocoa nibs or powder is also rich in such trace mineral as Zinc. Just a few things that this important trace mineral plays an important role:
- Zinc is a powerful antioxidant
- Boosts Eye Health
- Promotes Wound Healing
- Promotes Heart Health
- Aids in Nutrient Absorption
- Promotes Muscle Growth and Repair
- Balances Hormones
- Supports Reproductive Health
Homemade Recipe Is ALWAYS Healthier that Store-Bought!
A homemade trail mix recipe is much healthier than the one you’ll buy in any store! I like to smell and taste the freshness of seeds, dried berries, nut pieces and crunchy chocolate nibs. It is such a joy to make a healthy snack for myself and to anyone who comes over for a visit! I serve it to tea, too! And my kids sneak away a handful of this rainbow of deliciousness every day!
If you are a woman going through a menopause or braving your waves through breast cancer or any cancer – I hope this nutrient-dense recipe will meet your expectations for taste and offer the density and abundance of nutrients to your body and soul.
This healthy trail mix combines cancer-preventive nuts, seeds and dried fruit with unsweetened cacao nibs instead of chocolate chips.
Use any unsweetened dried fruit you'd like for variety; we used blueberries and cherries for their super-protective anthocyanins.
- 1/2 cup chopped Brazil nuts
- 1/4 cup pumpkin seeds
- 1/4 cup sunflower seeds
- 1/2 cup dried blueberries
- 1/4 cup dried unsweetened cherries
- 1/4 cup raw unsweetened cacao nibs
- 2 tablespoons flax seeds
- Combine Brazil nuts, pumpkin seeds and sunflower seeds in a large skillet and toast over medium heat, stirring almost constantly, until lightly golden. Transfer to a large bowl and set aside to cool.
- Add blueberries, cherries, cacao nibs and flax seeds, and stir to mix well. Transfer to an air-tight container to store.