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Autumn Toasted Trail Mix

Jami Nolen

October 11, 2009


After-school snacks are important in order to keep kids (and parents!) energized all day. Here's a quick trail mix recipe featuring nutritious soy nuts, almonds and pumpkin seeds.



24 servings (serving size: 1/4 cup)


Autumn Toasted Trail MixIngredients

  • 1 cup soy nuts
  • 1 cup whole raw almonds
  • 1 cup dried pumpkin seeds
  • 1 tablespoon canola oil
  • 1 tablespoon granulated sugar
  • 1/2 to 1 teaspoon cinnamon
  • 1/4 teaspoon nutmeg
  • 1/8 teaspoon allspice
  • 1 cup dried cranberries
  • 2 cups fat-free mini pretzels



  • To dry seeds: Spread pumpkin seeds out on paper towels and place on cookie sheet to dry overnight.
  • Heat canola oil in large, heavy-bottomed skillet over medium heat.
  • Add seasoning to pumpkin seeds, soy nuts & almonds. Then pour nuts & seeds into skillet stirring constantly. When nuts & seeds begin to get golden, start to pop open and release their aroma, they are done.
  • Cool slightly. Add dried cranberries and pretzels.


Nutrition Information

Calories: 233
Fat: 10 g (*heart-healthy mono-saturated fat)
Protein: 10 g
Carbohydrates: 31 g
Fiber: 3 g
Sodium: 387 mg



Funded in part by USDA SNAP.

Running out of money for food? Contact your local food stamp office or go online to For more information, call MU Extension's Show-Me Nutrition line at 1-888-515-0016.


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