Do you really know what’s in that handful of trail mix you just popped in your mouth?
Generally, the average serving of trail mix (about a quarter cup) has 700 calories with nearly 50 percent of its calories coming from fat (including saturated fats and trans-fats) and it is high in sodium.
Many trail mixes use non-organic peanuts which are known to contain pesticides and molds and non-organic raisins. Imported grapes (i.e. raisins) and domestic grapes are ninth and 20th, respectively, on the Environmental Working Groups’ listing of most-pesticide-contaminated produce items. Finally, many people complain of gas after eating trail mix, commonly referred to as “gorp.”
Are there benefits of trail mix? Although trail mix is generally high in calories and fat, it is a good source of protein, iron, magnesium, calcium and electrolytes. When consumed after long durations of exercise, many would argue it is adequate for energy replacement.
In fairness, I set out to find a healthy and tasty trail mix. One that has healthy fats, is less then 300 calories per serving size, mainly organic, low in sodium, low in additives and loaded with good nutrients.
My perception of trail mix changed forever after visiting with Adam Lewis, Raw Bar Chef at Nature’s Pantry in Bellevue. He, being a raw food aficionado, encouraged me to look for a trail mix that contains “sprouted” nuts and seeds. They are considered “non-dormant,” thus having high enzymatic activity.
Sprouting requires soaking the nuts and seeds in purified water and then drying at a low temperature. Sprouting seeds and nuts makes them easier to digest.
Victoria Pawlowski, R.D., M.Ed., Regional Nutritionist at Whole Foods chipped in by saying, “choose trail mixes that contain high antioxidant foods such as organic dried cranberries, raisins, blueberries, cherries, apricots, prunes and dates as well as essential fatty acids (raw walnuts, hazelnuts, pumpkin seeds, sunflower seeds, soy nuts).”
With this in mind, I found two excellent and delicious options for trail mix found in many natural food stores that meet my criteria. Try these out for your enjoyment!
Trail Mix Options
Bear Naked, Pacific Trail Mix
An organic combination of fruits like mangos and raisins plus nuts like cashews and pistachios. The mix has 140 calories per quarter cup serving size, 1 gram of saturated fats per serving, uses raw seeds, is a good source of essential fatty acids and has no artificial ingredients or trans fats.
Higher Power, Northwest Blend Organic Trail Mix
Contains fruits, nuts, and seeds commonly found in the Pacific Northwest. Includes apples, pears, figs and raisins, with walnuts, whole almonds, filberts, two kinds of seeds, and is sprinkled with cinnamon. It also contains organic, sprouted seeds, nuts, and organic fruits. Per 2-ounce serving, it has 249 calories, roughly 10 grams of healthy fats (mono and poly unsaturated fats) and only 2 grams of saturated fats. The mix is plentiful with antioxidants and has no salt, sugar or preservatives.
Eden Organics, Wild Berry Mix
No salt added, made of roasted organic almonds, roasted organic pumpkin seeds, and raw organic sunflower seeds mixed with organic raisins, organic dried wild blueberries and organic dried cranberries. It is a good source of dietary fiber, antioxidants, essential fatty acids, magnesium, and protein. In a three-tablespoon serving size, there are 150 calories with about 40 percent of calories derived from fat. The mix contains only 1 gram of saturated fat and 0 grams of trans-fats.
(Editor’s Note: Check out these retailers carrying these trail mixes: Click the links . .
Madison Market Seattle
Natures Pantry, Bellevue
Marlene’s Market Federal Way
Share your Trail Mix recipes
Do you have a healthy Trail Mix recipe you would like to share with our readers? If so, write down what you mix together and email it to: Editor@OutdoorsNW.com. Please put “Trail Mix Recipe” in the subject line. Recipes will be reviewed by Adam Rinde, ND and published online at www.OutdoorsNW.com
Adam Rinde, ND, is a Naturopathic Physician practicing in Bellevue, Wash. He is a graduate of Bastyr University, where he also completed a residency at the Bastyr Center of Natural Health in Seattle. Dr. Rinde focuses on family practice, medical exercise, men’s health, and chronic inflammatory conditions. He can be reached at DrRinde@soundintegrative.com or at (425) 736-1252. |
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