Happy Trails

Mix up your own eating adventure
By Rebecca Reilly

When autumn’s splendor beckons you outdoors, don’t forget to bring along some tasty provisions. Trail mix has long been the ideal portable snack for a quick energy boost.

You can find a variety of these mixes at your local store but if you have food allergies, be cautious. Many prepackaged trail mixes contain allergenic foods, like nuts and peanuts. There are also inherent cross-contamination risks, so read labels carefully.

With just a little effort, you can make your own mix. And why not? It’s an easy and safe way to satisfy both your special dietary needs and personal taste preferences.  Traditionally, trail mix contains a combination of assorted nuts and dried fruit but you can include whatever items tickle your taste buds. Be adventurous – perhaps a crunchy, sweet, salty combo. Choose a mixture of nutritious ingredients that travel light and will keep without refrigeration.

Here are some suggestions:

• Dried or freeze-dried fruit, chopped or cut into bite-size pieces – apples, apricots, bananas, berries, blueberries, cherries (tart or sweet), cranberries, dates, guava, pineapple, papaya, raisins, shredded coconut, etc.

• Roasted, dried, salted, unsalted raw or smoked ingredients – corn nuts, nuts (almonds, cashews, macadamia nuts, pistachio nuts, walnuts), peanuts, peas, pine nuts, sunflower seeds or kernels, pumpkin seeds, soy nuts, wasabi peas, etc.

• Breakfast cereals, corn chips, popcorn, gluten-free pretzels, rice crackers, sesame sticks, etc.

To create your own personal trail mix, start with a basic recipe -- and jazz it up, substituting your favorite candidates. Toss ingredients together and store in an airtight container until ready to use. Then take some with you on your next outing.

GORP Trail Mix
MAKES 8 CUPS

2    cups gluten-free pretzels
2   cups gluten-free, dairy-free chocolate chips
2    cups dried fruit of choice
2    cups lightly toasted nuts or seeds of choice       

Tropical Trail Mix
MAKES 6 CUPS

1    cup dried mango, diced
1    cup dried pineapple, diced
1    cup sweet banana chips
1    cup lightly toasted, unsweetened coconut flakes
1    cup dried papaya, diced
1    cup lightly toasted whole almonds   

Seeds and Dried Berry Trail Mix
MAKES 5 CUPS

2    cups hulled pumpkin seeds
2    cups hulled sunflower seeds
1    cup dried cranberries, cherries or blueberries

Munch and Crunch Trail Mix
MAKES 12 CUPS
Kids love this recipe. Ideal for after-school munching, it’s guaranteed to disappear quickly.

6    tablespoons extra-virgin olive oil
2    tablespoons gluten-free Worcestershire sauce
½   teaspoon garlic powder
½   teaspoon onion powder
1-2 teaspoons coarse salt
3    cups gluten-free Gorilla Munch cereal
3    cups gluten-free Rice Crunch Ems cereal
3    cups gluten-free Perky-O’s cereal
2    cups gluten-free pretzels
1 ½ cups whole blanched almonds or seeds

1. Preheat oven to 250 degrees. Put olive oil, Worcestershire sauce, garlic powder, onion powder and salt into a roasting pan. Mix until blended. Place in oven for 5 minutes.
2. Toss all remaining ingredients together in a large bowl.
3. Remove roasting pan from oven and gently stir in cereal mixture until coated with warm seasoned oil.
4. Return to oven and bake for one hour, stirring every 15 minutes.

Shopping List
Here are some helpful resources for finding ingredients that will make your trail mix truly special.

• Gluten-Free Pretzels
  www.ener-g.com
• Gluten-Free, Dairy-Free Chocolate Chips
  www.enjoylifefoods.com
• Unsweetened Coconut Flakes
  www.bobsredmill.com
• PerkyO’s Cereal
  www.perkynaturalfoods.com

This article originally appeared in the Fall 2006 issue of Living Without.
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