When the weather cools down, many of us crave snacks that are hearty, nourishing, and naturally flavorful. A well-balanced trail mix can offer the perfect blend of healthy fats, protein, fiber, and micronutrients—making it an ideal choice for busy adults, active kids, or anyone needing a quick energy boost between meals.
But not all trail mixes are created equal. Store-bought blends are often loaded with added sugars, artificial ingredients, and excess sodium. Creating your own at home ensures you’re getting wholesome, nutrient-dense ingredients tailored to your taste and health goals.
This Seasonal Superfood Trail Mix highlights fall and winter flavors while delivering a powerful nutritional punch. Pepitas (pumpkin seeds) and dried unsweetened cranberries take center stage, supported by nuts, seeds, and spices that offer antioxidant, anti-inflammatory, and heart-supportive benefits.
Why This Trail Mix Is Healthy
Pepitas (Pumpkin Seeds)
Pepitas are rich in:
- Magnesium for muscle and nerve function
- Zinc to support immunity
- Plant-based protein
- Healthy fats for sustained energy
Dried Unsweetened Cranberries
Unlike their sugar-coated counterparts, unsweetened cranberries offer:
- Antioxidants that support urinary tract health
- Natural tartness without added sugars
Seasonal Nuts: Pecans & Walnuts
Both nuts are high in omega-3 fatty acids and antioxidants, promoting:
- Heart health
- Reduced inflammation
- Improved brain function
Warming Spices: Cinnamon & Nutmeg
These spices add flavor and carry potential benefits such as:
- Improved blood sugar balance
- Anti-inflammatory properties
Seasonal Superfood Trail Mix Recipe
Ingredients
- 1 cup pepitas
- 1 cup raw pecans
- 1 cup raw walnuts
- ½ cup dried unsweetened cranberries
- ½ cup dried apricots, chopped
- ¼ cup sunflower seeds
- ¼ cup dark chocolate chips (optional, 70%+ cacao for lower sugar)
- ½ teaspoon cinnamon
- Pinch of nutmeg
- Pinch of sea salt
Instructions
- Toast the nuts and seeds (optional):
For extra flavor, spread the pepitas, pecans, walnuts, and sunflower seeds on a baking sheet.
Toast at 300°F for 8–10 minutes, stirring halfway. Let them cool completely. - Combine the ingredients:
In a large bowl, mix the cooled nuts and seeds with the dried cranberries, apricots, and dark chocolate (if using). - Season:
Sprinkle cinnamon, nutmeg, and sea salt over the mixture. Toss gently to coat. - Store:
Keep in an airtight container at room temperature for up to 2 weeks or refrigerate for longer freshness.
How to Enjoy It
- As a midday snack
- Sprinkled over oatmeal, yogurt, or cottage cheese
- Packed in lunchboxes
- Before or after a workout
- On hikes or road trips
Nutrition Tip
Trail mix is nutrient-dense, meaning small portions go a long way. A ¼ cup serving is usually enough to satisfy hunger while keeping calories and added sugars in check.
For patients looking to boost energy naturally, balance blood sugar throughout the day, or increase healthy fat and mineral intake, this seasonal trail mix is a delicious, evidence-backed choice.
