How to Make a Superfood Trail Mix

Trail mix is one of the most practical snacks to have around. Done well, it is high in protein, healthy fats, and slow-releasing energy. Done badly, it is mostly sugar. Here is how to make a version that earns the “superfood” label.

The base: nuts

Nuts provide the foundation of a good trail mix. They are calorie-dense, high in healthy fats, and carry enough protein and fibre to make the snack genuinely sustaining.

Almonds are a solid all-purpose choice. High in vitamin E, magnesium, and protein. They hold their texture well and do not go soft quickly.

Cashews are slightly softer and creamier. Lower in fat than almonds but higher in zinc and iron, which makes them a good choice for plant-based diets.

Walnuts are the highest plant-based source of ALA omega-3 fatty acids. They go slightly rancid faster than other nuts so buy in smaller quantities and keep the mix in an airtight container.

Brazil nuts contain selenium in amounts that most other foods cannot match. One or two a day provides a meaningful contribution to daily intake. More than a small handful regularly is not recommended.

Aim for a roughly equal mix or weight whichever you prefer and eat most. Buying raw, unsalted nuts keeps the overall sodium down and preserves more of the natural fats.

Seeds

Seeds add a different texture, extra micronutrients, and concentrated nutrition in a small volume.

Pumpkin seeds are high in zinc, magnesium, and iron. They have a satisfying chew and a mild flavour that works well with everything else. Good for immune function and energy.

Sunflower seeds are high in vitamin E and selenium. Lighter than pumpkin seeds and slightly nutty.

Hemp seeds are one of the few complete plant proteins, containing all nine essential amino acids. They have a soft texture and a gentle, slightly nutty flavour. They blend into the mix without dominating it.

Dried fruit

Dried fruit adds natural sweetness and quick-release energy. The key is keeping the proportion lower than the nuts and seeds so the sugar content stays balanced.

Goji berries are the classic superfood addition. High in antioxidants, vitamin C, and zeaxanthin, which supports eye health. They have a slightly tart, cranberry-like flavour.

Dried mulberries are sweeter and softer, with a good iron content for a fruit. They make a good alternative to raisins with a more interesting flavour.

Apricots add chewiness and beta-carotene. Go for unsulphured apricots if you can: the brown ones rather than the bright orange ones. Sulphur dioxide used to preserve the colour is a common allergen and the unsulphured versions tend to have a richer, more concentrated flavour.

Avoid dried fruit coated in oil or added sugar. Check the ingredients: it should be just the fruit.

The extras

Cacao nibs add a dark, bitter chocolate note without any added sugar. They contain iron, magnesium, and flavanols. A small amount goes a long way.

Coconut flakes add sweetness and a light crunch. Go for unsweetened. They add a tropical note that works particularly well with dried mango if you want to take the mix in that direction.

Dark chocolate chips are fine in moderation. Go for at least 70% cocoa content. The darker the chocolate, the lower the sugar and the higher the flavanols.

A simple recipe

This makes enough to fill a 500ml jar:

• 100g mixed nuts (almonds, cashews, walnuts)
• 50g pumpkin seeds
• 30g sunflower seeds
• 20g hemp seeds
• 40g goji berries
• 30g dried mulberries or apricots (chopped)
• 20g cacao nibs

Mix everything together and store in an airtight container. Keeps well at room temperature for two to three weeks, longer in the fridge.

Find the ingredients in store

We sell all of these loose and in bags at Beanfreaks. Buying loose is usually better value if you want to try combinations or vary the ratios before committing to larger quantities.

• Roath: 95 Albany Road, CF24 3LP
• Canton: 124 Cowbridge Road East, CF11 9DX
• Royal Arcade: 8 Royal Arcade, Morgan Quarter, CF10 1AE

Get in touch if you want to check what is in stock at your nearest store.