Easy and Healthy Trail Mix Recipies

Trail mix is a good snack that combines protein and carbohydrates, which can boost energy levels. They are portable and don't make a mess, which makes them great on-the-go snacks. However, the nuts and dried fruit usually found in trail mix that provide those nutrients are also high in calories. It's best to munch on trail mix in small quantities and after physical activity.

One tip to keep the calorie content down is to increase the volume of lower-calorie carbs like pretzels or dry cereal and keep the nuts, fruit and chocolate to a minimum. You can also use seasonings for flavor without calories.

One of my favorite trail mix recipes combines the sweet and salty. Toss together 1 vending machine size bag of plain M&Ms, 2 tablespoons (or 1 ounce) each of dry-roasted, salted peanuts, raisins and Goldfish pretzels, and 1 cup of Wheat Chex cereal. This makes three ½ cup servings with 230 calories per serving.

Other variations are to substitute peanut M&Ms for both the peanuts and plain M&Ms, or eliminate the M&Ms and use Parmesan Goldfish crackers instead. These changes will effect the calorie count of the mix.

That version of trail mix will travel well, but others are best eaten as soon as they're made.

For a sugar and spice mix, mix 1 cup of Cheerios cereal, 1 cup of small pretzels, 3 tablespoons (1 ½ ounces) of dried cranberries, and 2 tablespoons (1 ounce) of semisweet chocolate chips. Melt a tablespoon of margarine and drizzle over the mix. Sprinkle on cinnamon, and toss to coat. Makes two 1 cup servings with 294 calories per serving.

Store mix in sealed baggie or plastic container with a lid for a few days at room temperature to ensure freshness.