Re-health-iphized… is that a word?
It should be. We emotionally connect “GORP” to the concept of a healthy snack.
Trail mix, or GORP, goes one of two ways: Succumbing to M&Ms or other sugary transgressions; or living up to its nourishing name with “Good Old Raisins & Peanuts” embellished and crafted with whatever we have around. But somewhere, ideas about what was sweet and nourishing became very confused. Raisins weren’t sweet enough; enter M&Ms, chocolate chips, and sugar-sweetened pineapple. Nuts had to carry the caution called “high fat” when fat became somehow bad for us. And this is all because the sugar industry lied—big time and with big money bribes.
Our roots are fruits and nuts. Bring it on!
Trail mix is lightweight, portable, doesn’t spoil or melt, and full of energy-dense ingredients like dried fruit and nuts—perfect for trailside noshing. Here are my favorites to nourish the hardest adventure with every snacking bite (or send to school with children). Yes, these pack a lot of energy (a.k.a. calories) so if you’re not doing something strenuous… have just a handful.
Mix & match your trail mix
Everyone has their own nutritional needs and goals. Choose from these:
Nuts These pint-sized nutritional dynamos provide protein and healthy saturated fats for all day energy, fiber, antioxidants, vitamin E, and other vitamins and minerals. Roasted or raw, or mix it up, and try to choose unsalted and unsweetened to keep sodium and sugar under control. That said, if it’s hot out then a little extra sodium can help your cells take in the water you are drinking to stay hydrated.
Almonds
Pistachios
Cashews
Peanuts
Macadamia nuts
Hazelnuts
Brazil nuts
Pecans
Pine nuts
Other Seeds Similar nutritional benefits to nuts, many of these are loaded with omega-3 fats, protein, zinc, iron, magnesium, potassium, phosphorus, calcium…
Pumpkin seeds
Sunflower seeds
Sesame seeds
Flax seeds
Dried Fruit Choose the unsweetened, unsulfured options or these quickly become a danger food. Favorites that come in small pieces and pack a taste treat include:
Apples
Cherries
Cranberries (note: these are naturally tart, choose fruit-juice not cane sweetened)
Goji berries
Strawberries
Apricots
Raisins
Figs
Mango
Dates
Flavors and Savory Extras
Throw in some cacao nibs for a dark chocolate hint or unsweetened carob chips, carob is naturally sweet
Season with curry, ginger, cinnamon, nutmeg… experiment
Wasabi peas are fun too!
Favorite Combos
1. Power Mix: Goji berries, pistachios, dried blueberries, flax seeds, cacao nibs
2. Savory Seeds: Almond slices, pumpkin seeds, sunflower seeds, garlic powder, onion powder, cayenne pepper
3. Raw Energy: Pecans, pumpkin seeds, sunflower seeds, cinnamon, nutmeg, sea salt, dried chopped apricots, dried cranberries
4. Cajun Blend: Almond slices, pecans, sunflower seeds, pumpkin seeds, sea salt, garlic powder, chili powder, ground cumin, cayenne pepper (a little seasoning goes a long way)
5. Endurance Mix: Nutola, dried apples, nutmeg, cinnamon.
