There are some things that I just can’t bring myself to buy in the store. Pancake mix is one of them and trail mix is another. It’s just one of those things that is loaded with calories and sugar and is marketed as healthy. Seriously, how is something with M&M’s in it mistaken as a healthy snack? That’s why I decided to make my own at home.
I tried a new technique for this recipe. I dried blueberries in the oven, and it turned out really great. I also used walnuts because they have a high omega-3 counts and a whole host of research about their health benefits. I find these three studies especially interesting.
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- Walnuts Consumed by Healthy Adults Provide Less Available Energy than Predicted by the Atwater Factors— Essentially, the study found that one serving of walnuts actually contains 146 calories, which is 39 calories per serving less than the 185 calories listed on the label.
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- Changes in the Gut Microbial Communities Following Addition of Walnuts to the Diet— The good bacteria that lives in our gut changes in a positive way after eating walnuts.
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- Effects of Walnut Consumption on Mood in Young Adults – a Randomized Controlled Trial— Non-depressed young adults who ate walnuts have a boost in mood.
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So, in other words, this trail mix is really good for you instead of full of junk food, and it tastes like maple syrup and blueberries. It’s a great way to power you through a weekend hike, bike or jog.
Make a trail mix that is actually healthy! Blueberry Maple Walnuts Trail Mix FTW. Click To Tweet
Blueberry Maple Walnut Trail Mix
Ingredients
- 1 cup blueberries
- 1 cup oats
- 1/2 cup walnuts
- 3 tablespoons pure maple syrup
- 1 tablespoon vegetable oil
- 1/4 teaspoon salt
Instructions
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Preheat oven to 250 degrees.
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Place blueberries on a baking sheet and bake for at least 2 hours. The blueberries will be shriveled and mostly dry at the end of the baking process. (The blueberries will dry even further during the cooling process).
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While the blueberries cook, combine the oats, walnuts, maple syrup, vegetable oil and salt in a small bowl. Mix until well combined.
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About an hour through the blueberry baking process, take the pan out of the oven. Lay the oat mixture on the same pan and continue to bake for another hour.
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After everything is done, combine the ingredients in a bowl.
5 Comments
hungryhobby
August 30, 2017 at 12:04 pmHa ha I always see trailmix at the store with straight up candy in it and I think yum I should buy that, then I realize candy would be more satisfying! I’d feel so much better about teating this healthy energizing version!
Natalie Rizzo, MS, RD
August 30, 2017 at 12:26 pmI feel you. If I want M&M’s, I will just buy M&M’s haha!
Healthy Trail Mix Recipes | Reader's Digest | FINDER TIPS
September 23, 2017 at 10:42 am[…] Courtesy Natalie Rizzo of Nutrition a la NatalieWhereas store-bought versions of trail mix are usually loaded with sugary ingredients, like sugarcoated dried fruit, chocolate and M&M’s, this homemade trail mix uses fresh fruit, omega-3 rich walnuts, and a touch of maple syrup, to keep the calorie and sugar count low. Natalie Rizzo, MS, RD, of Nutrition à la Natalie, shares her go-to mix, which features dried blueberries for a touch of sweetness. And, this recipe teaches you how to dry fruit in your very own oven without any sugar required. “Basically, just set the oven to a low temperature and let the fruit dry over the course of two hours. It’s extremely simple and lets the fruit shine without any sweetener needed,” says Rizzo. And, she picks walnuts for choice of nut, here. “Walnuts are rich in omega-3’s (here are a few other omega-3 sources to choose from), which lower inflammation, and research indicates that you only actually metabolize a portion of the calories in the nut. Essentially, the study found that one serving of walnuts actually contains 146 calories, which is 39 calories per serving less than the 185 calories listed on the label. And by using unsalted nuts, you’re staying away from unwanted sodium,” she explains. Get the full recipe. […]
Lynn
October 13, 2018 at 4:37 pmI find the directions somewhat confusing. Step 2 says to toast the walnuts during the last 10 minutes of baking the blueberries. But then step 3 says to put the oat/walnut mixture in the oven on the same pan as the baking blueberries 1 hour after the blueberries started baking. This is contradictory; how can you roast the walnuts 10 minutes before the blue berries are done; i.e after the blueberries have cooked for 1 hour and 50 minutes but step 3 says they go with the oat mixture and in the oven after the blueberries have cooked 1 hour. So I am obviousdly missing something!
Natalie Rizzo, MS, RD
October 15, 2018 at 9:05 amHi Lynn! You’re absolutely right. I had made a typo, and I corrected it. The directions should make more sense now. Sorry about that!