Gluten-Free Trail Mix Makes Healthy Snacks
Preparing healthy snacks is usually time-consuming The good news is that not every snack has to be complicated or time-consuming to be healthy. Gluten-free trail mix can be as healthy as you want it to be. Quick to make. Quick to pack. Easy to carry. Nutrition on the go. Those are good reasons to make some with your own favorite ingredients.
When I happen to look at what’s available in vending machines or checkout lanes in many places, I’m appalled by how much of it is high in refined sugars and high in salt. They can also be high in volume or quantity. Look at how many “servings” of peanuts are usually in a simple bag of peanuts – two or more.
Finding something in a vending machine or checkout lane that is gluten-free is rare, although it is possible. After all, I must admit that there were safe potato chips the last time I looked, even though the package contained two servings, if not more…and who can eat just one??? I found the same for the corn chips — two servings. That makes it too easy to overeat!
Sad to say, though, the truth is that the majority of gluten-free food I’ve found in vending machines and checkout lanes is my favorite — candy bars — not something that’s good for me. They’re something I should avoid.
Whether I’m at work, or waiting at a doctor’s office, or involved in a shopping trip that’s taking too long — whatever the reason, when I need a pick-me-up, it helps to have some of my favorite trail mix with me.
It doesn’t need to be the same every time I make, so I just follow some general guidelines. Nuts. Seeds. Sweet dried fruit. Tart dried fruit. Crunchy pretzels or cereal. Even a little chocolate sometimes.
If you make some, be sure to check all the ingredients to make sure they are gluten-free and not processed in a facility that also processes wheat, barley or rye. Then you’ll know your energy snack is probably safe. (It’s your responsibility to verify that all your ingredients are gluten-free.) And it won’t cost you nearly as much as buying prepared versions of trail mix or energy bars to carry with you. Those are good when you don’t have some of your own, but this snack is so easy to make, it hardly counts as cooking. Just measure, pack and go.
- 1/2 Cup Roasted Almonds, or Pecans
- 1/2 Cup Roasted Sunflower Seeds, or Pumpkin Seeds
- 1/4 Cup Dried Blueberries
- 1/4 Cup Dried Cherries
- 1/4 Cup Dried Apricots, cut into quarters, or Cranberries
- 1/4 Cup Dried Figs, stems removed, cut into quarters
- 1 Cup Pretzels, Gluten-Free like Glutino
- 1 Cup Rice Chex®, Gluten-Free
Store in an airtight container. Store in a cool, dark place until you're ready to eat it. Pack in individual sealed bags to carry with you.
Makes 4 cups, or 16 servings of 1/4 cup each.
This gluten-free recipe is designed for those with gluten intolerance, gluten sensitivity, or celiac (coeliac) disease, but I’ve found that people who have no food allergies like it, too. It’s one of my easy gluten-free recipes that is wheat-free, barley-free and rye-free, as well as dairy-free, egg-free and refined sugar-free.
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Simply Sugar & Gluten-Free’s Slightly Indulgent Tuesday
The Gluten-Free Homemaker’s Gluten-Free Wednesdays
Miz Helen’s Country Cottage Full Plate Thursday
Frugal Follies’ Frugal Food Thursday
Cybele Pascal’s Allergy Friendly Friday