Trail Mix Fitness Vita Bars

Trail mix, a classic snack for adventurers and busy people alike, is a popular blend of nuts, seeds, and dried fruit. When chosen and consumed in moderation, it offers a variety of health benefits.

Key Benefits of Trail Mix

• A Source of Energy: The combination of healthy fats, protein, and carbohydrates provides a quick and sustained energy boost, making it an excellent snack for physical activities like hiking, or for a mid-day pick-me-up.
• Rich in Nutrients: Trail mix can be a good source of various vitamins and minerals. Nuts and seeds are packed with nutrients such as:
  • Healthy Fats: Monounsaturated and polyunsaturated fats, including omega-3 fatty acids, which can help lower bad cholesterol and support heart and brain health.
  • Protein: Essential for muscle repair, tissue growth, and feeling full.
  • Fiber: Found in both nuts and dried fruits, fiber aids in digestion, promotes a feeling of fullness, and can help regulate blood sugar levels.
  • Vitamins and Minerals: Ingredients like almonds, walnuts, and pumpkin seeds provide vitamin E, magnesium, iron, zinc, and other important nutrients.
• Convenient and Filling: Trail mix is a portable and satisfying snack that can help curb hunger and prevent overeating. The combination of protein, fat, and fiber keeps you feeling full for longer.

• High in Calories: Due to the calorie-dense nature of nuts and dried fruit, it’s easy to overconsume trail mix, which can contribute to weight gain if not eaten in moderation.
• Added Sugar and Sodium: Many commercial trail mixes contain ingredients like candy, chocolate, or sweetened dried fruit, which can significantly increase the sugar content. Additionally, salted nuts can add a high amount of sodium.
• Potential for Digestive Discomfort: Eating large amounts of trail mix can sometimes lead to bloating or gas due to its high fiber and fat content.

Trail Mix Bar Recipe

A delicious and easy trail mix bar recipe is a great way to have a healthy, customizable snack on hand. There are two main types: no-bake and baked. No-bake versions often rely on a sticky binder like nut butter and honey, while baked versions use ingredients like eggs or flour to hold the bars together.

Here is a general guide for a customizable, no-bake trail mix bar recipe.

No-Bake Trail Mix Bars

This recipe is very flexible. The key is to maintain the ratio of dry ingredients to the binding agent to ensure the bars hold together.

Yields: 12-16 bars Prep time: 15 minutes Chill time: 2+ hours

Ingredients

Wet (Binding) Ingredients:

• 1/2 cup creamy nut butter (peanut butter, almond butter, or sunflower seed butter)
• 1/2 cup honey or maple syrup
• 1/4 cup coconut oil (optional, helps with firming)
• 1 teaspoon vanilla extract
• Pinch of salt

Dry (Trail Mix) Ingredients:

• 2 cups rolled oats (old-fashioned or quick oats work well)
• 1 cup mixed nuts (almonds, walnuts, pecans, pistachios, etc.), chopped
• 1/2 cup dried fruit (cranberries, raisins, dried cherries, chopped apricots, etc.)
• 1/4 cup seeds (pumpkin seeds, sunflower seeds, chia seeds, etc.)
• 1/4 cup chocolate chips or chunks (optional)
• 1/2 cup crispy rice cereal or puffed grain cereal (optional, for texture)

Instructions

1. Prepare your pan: Line an 8×8 inch baking pan with parchment paper, leaving an overhang on the sides. This will act as a “sling” to easily remove the bars later.
2. Combine wet ingredients: In a microwave-safe bowl or small saucepan over low heat, gently warm the nut butter, honey/maple syrup, and coconut oil (if using) until they are smooth and well-combined. Stir in the vanilla extract and salt. Let the mixture cool for a few minutes.
3. Combine dry ingredients: In a large mixing bowl, combine the oats, chopped nuts, dried fruit, seeds, chocolate chips, and cereal. Mix everything until it’s evenly distributed.
4. Mix wet and dry: Pour the warm nut butter mixture over the dry ingredients. Stir with a spatula until all the dry ingredients are evenly coated and sticky.
5. Press into the pan: Transfer the mixture into the prepared baking pan. Using a spatula, a piece of plastic wrap, or the bottom of a glass, press the mixture down very firmly into an even, compact layer. The more you press, the better the bars will hold together.
6. Chill: Refrigerate the pan for at least 2 hours, or until the bars are completely firm.
7. Slice and store: Use the parchment paper overhang to lift the entire block of bars out of the pan. Place it on a cutting board and use a sharp knife to cut into squares or rectangles. Store the bars in an airtight container in the refrigerator for up to two weeks.

Tips for Success:

• Customization: Don’t be afraid to experiment with your favorite trail mix ingredients. Just be sure to keep the overall ratio of wet to dry ingredients similar to the recipe.
• Preventing Crumbling: The most important step is to press the mixture down firmly into the pan. This is what creates a cohesive bar that won’t fall apart.
• Toasting: For a richer flavor, you can lightly toast the nuts and oats in the oven at 350°F for 5-10 minutes before mixing. Let them cool completely before adding to the recipe.
• Baked vs. No-Bake: If you prefer a more “granola bar” texture, you can try a baked version. A basic baked recipe might use eggs, flour, and a bit of brown sugar in addition to the nuts and oats. Bake at 350°F for 15-20 minutes until the edges are golden brown

Super sweet and nutritious