Build Your Own Healthy Trail Mix – #NationalTrailMixDay

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Hikers, campers, and outdoor lovers have a day to celebrate on August 31st, National Trail Mix Day. Journalist and author Joan Lunden once wrote: “It is not always as comfortable blazing the trail as it is walking on it.” And yet, munching on a ready-to-eat trail mix when the walk gets tough can be lightening.

The comforting and nourishing benefits of trail mix are plenty – quick energy boost, easy to store, readily available, and generally an effortless snack preparation.

Mix & Match for the Perfect Trail Mix

Making trail mix from scratch is the healthiest option. Prepackaged mixes are often coated with sugars, unhealthy fats, sodium, and preservatives. You can reference the following list for some ideas to mix and match ingredients you may already have in your fridge or pantry.


Raw or dry-roasted and unsalted ready-to-eat nuts are a good source of hunger-fighting fiber, vitamins, protein, and monounsaturated as well as polyunsaturated fat.

  • Peanuts
  • Almonds
  • Walnuts
  • Cashews
  • Pistachios
  • Pecans
  • Macadamia Nuts
  • Hazelnuts
  • Brazil Nuts


Seeds not only add flavor and crunch but also contain a good source of vitamins and antioxidants.

  • Flaxseeds
  • Chia Seeds
  • Hemp Seeds
  • Sesame Seeds
  • Pumpkin Seeds
  • Sunflower Seeds

Dried Fruits

Dried fruits provide natural sweetness as well as many essential minerals, vitamins, and fiber. Look for labels that say “No sugar added.”

  • Apricot
  • Figs
  • Raisins
  • Apples
  • Coconut
  • Bananas
  • Mangoes
  • Strawberries

Healthy Trail Mix Recipe

Preparation Time: 5 minutes

Yields: 4-5 cups | Serving Size: 1/4 cup (approximately the amount that fits in one cupped palm)


  • ¾ cup raw pecans
  • ¾ cup raw cashews
  • ¼  cup raw sunflower seeds
  • ¼  cup raw pumpkin seeds
  • ½ cup apricots
  • ½ cup raisins


  1. Combine all ingredients in a large bowl and mix well.
  2. Store in a Ziploc bag or mason jar.
  3. Will keep for up to 1 month.


Calories: ~ 175kcal* per 1/4 cup serving

*Note that the nutritional content of each trail mix combination and individual serving will vary.

Be mindful of the 1/4 cup serving size or one cupped palmful of trail mix.

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2 thoughts on “Build Your Own Healthy Trail Mix – #NationalTrailMixDay

  1. What would roasting the nuts and seeds do to the nutritional value and shelf life of the trail mix? (Personally don’t care for the raw taste of some of them.)

    1. Hi, thanks for the question. As far as shelf life, it looks like overall roasted nuts have a shorter shelf life than raw nuts. For optimal shelf life, nuts should be stored in the freezer. –

      As far as the nutritional value, it depends on the nut. Roasted peanuts and cashews appear to have a higher nutritional value vs. the raw form. Raw almonds seem to have a higher nutritional content vs. roasted almonds.

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