Trail mix-iron rich and delicious!

Do you need a grab and go snack?  I made one this week that is nutritious, iron rich and delicious!  As an added bonus it’s high in vitamin C, which means the iron is well absorbed.  That’s a winning combination!

My grab and go snack is homemade trail mix. 

A great formula for homemade trail mix contains 4 parts

nuts, seeds, dried fruit, and a fun add in.

The nuts and seeds are a great source of iron, protein and fibre.  The dried fruit provides a little bit of natural sweetness and vitamin C.  The fun add in gives extra texture.

Trial mix is fairly high in calories but it is very nutrient rich.  That means it’s worth the calories because our bodies use it well.

In my recipe I included nuts and seeds that are high in iron.

I wanted a dried fruit that didn’t have any added sugar.  I also wanted it to be high in vitamin C to aid in iron absorption.  I wasn’t having any success finding one until I visited my local bulk food store and came across an amazing find. 

Do you remember singing “ Here we go round the mulberry bush” as a child?  The mulberry bush does exist! 

It produces berries, which are very high in vitamin C.  The mulberries are dried and have no added sugar.  A half a cup of these dried berries contains 51 milligrams of Vitamin C.  That’s 85% of our daily requirement.  Maybe that’s why they were dancing around the mulberry bush?  Tee hee  

The dried mulberries are a great addition to my trail mix as the Vitamin C helps the iron from the nuts and seeds be absorbed well. 

Here’s my trail mix recipe

¼ cup roasted unsalted almonds

¼ cup roasted unsalted pumpkin seeds

¼ cup roasted unsalted sunflower seeds

½ cup dried mulberries

¼ cup sesame sticks

The sesame sticks are my fun add in.  I love the texture and the crunch they add to the mix.

This recipe makes 1 and ½ cups of trail mix.  I measure it out in ¼ cup portions and bag it. 

It’s a great family friendly snack.  

A ¼ cup of this trail mix contains 135 calories, 2.3 milligrams of iron and 8.5 milligrams of Vitamin C.  That’s a winning combination!

Today’s little step:  Try this trail mix recipe or make your own.  Then bag it in ¼ cup portions.  You will have a great grab and go snack!

Please be encouraged my friends that all these little steps we take like eating nutrient rich foods do make a difference. 

Every mountain is climbed one little step at a time!

Keep taking those little steps!


Posted by

Come walk with me on the path of health and well being. Together we will navigate life. No diet. No program. Just real life struggles and successes! But believe this statement - Every little step makes a difference!

3 thoughts on “Trail mix-iron rich and delicious!

  1. My stomach is just rumbling looking at this. Wonder what’s in the pantry? I will see how much of this goodness I have at home. Thanks, Dixie!

Leave a Reply