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• Ways to create healthy trail mix

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Trail mix, first developed as an easy and healthy snack to munch on, literally while on the trails, has made its way into mainstream society and into the hands of people on the go. But while the increasing popularity of trail mix has made the snack a classic favorite, its prevalence has led to a decrease in the healthiness of both store-bought and homemade mixes.

A blend of carbohydrates, fruit and protein, the raw ingredients of trail mix are what make the snack seemingly healthy. But chemical and sugary additives have brought many store-bought mixes to the brink of junk food. Making trail mix at home is easily the most effective way to create a healthy mix.

Admittedly, even trail mixes loaded with chocolate pieces and fatty nuts are not the unhealthiest of snacks. However, the sweet and sugary bursts of flavor that these ingredients provide can be replaced by non-processed items without a loss of taste. According to Susan Brewer, a professor in food science at the University, dried fruit is a perfect replacement for sugar additives. Though raisins are a standard trail mix component, a surprising zest can be achieved by the addition of unusual fruits such as dried papaya, pineapple, cranberries, banana chips and apricots while also brightening the mix with their vibrant colors. Dried fruit is also a great source of antioxidants, nutrients and fiber.

In addition to fruit, trail mix would not be complete without its proteins and carbohydrates, usually in the form of cereal and nuts. While nuts are a proven source of protein, antioxidants and omega-3 fats (the good kind) and are a staple in trail mix, adding unusual and natural nuts such as pecans, pistachios, cashews and Brazil nuts help create a unique blend that is healthier than nuts that have been processed and saturated in oils. Seeds such as sunflower also have healthy benefits such as protein. And with Illinois being the largest producer of soybeans, why not add a few of these seeds into the mix?

The third component of a true trail mix is, of course, those carbohydrates found often in the form of pretzels or cereal. These are most commonly made with enriched flour, so using items made with whole-wheat flour such as whole-wheat pretzels and crackers would be an excellent choice without compromising flavor. “Granola that is not coated with sugar” is another good addition, Brewer said.

All combined, these healthier ingredients create a blend that is far from the typical health food with their vibrant flavor and the necessary “crunch” that trail mix is known for. But if you are still craving that chocolate, dark chocolate, containing antioxidants, is the best way to go.