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MissouriFamilies.org - Food and Fitness

 

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.

 

Yield

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

 

Preparation

  • 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 http://dss.mo.gov/fsd/fstamp/. For more information, call MU Extension's Show-Me Nutrition line at 1-888-515-0016.

 


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