Your Trail Mix Rx

More than just satisfying snackage, these blends are also mind-body boosters, designed to deliver specific health payoffs.

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These blends, dreamed up by Brooke Alpert, R.D., are designed to deliver specific health payoffs. Each recipe makes two cups of nutty-good fuel. Just mix the ingredients, bag up quarter-cup servings, and take them everywhere you go.

To crisp up any nuts or seeds (except pumpkin— those instructions are below): Heat oven to 375°F. Spread nuts on a rimmed baking sheet; toast until golden, stirring occasionally (about 3 min).

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Healthy in a Hurry

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pistachio pear balls
Pistachio-Pear Energy Balls

Toss together this crunchy, protein-packed lifesaver when things get busy. It's got meat and a veggie — so you're basically halfway to a meal.

The Mix:

  • 1/2 cup chopped Brazil nuts (toasted)
  • 1/2 cup shelled sunflower seeds (toasted)
  • 1/4 cup walnuts (toasted)
  • 1/2 cup broken store-bought kale chips
  • 1/4 cup chopped beef jerky (preferably grass-fed)

146 cal per serving

Brain Booster

brain-booster-trail-mix-recipe

Call it your "gotta be on today" blend: It offers nutrients associated with improved memory and cognition (zinc, vitamin E, and healthy fats).

The Mix:

  • 3/4 cup almonds (toasted)
  • 3/4 cup shelled pumpkin seeds (to toast: place in a skillet over medium heat; cook, stirring until golden, 2 min; transfer to a plate to cool)
  • 1/2 cup dark chocolate chips
  • 1 tsp coarse salt

181 cal per serving

Get-Sleepy Blend

get-sleepy-blend-trail-mix-recipe

Milk, schmilk. This before-bed snack has two com-pounds linked to regulating your sleep cycle: melatonin (in tart cherries) and magnesium (in walnuts).

The Mix:

  • 1 1/4 cups lightly salted air-popped popcorn
  • 1/2 cup walnuts (toasted)
  • 1/4 cup unsweetened dried tart cherries (available at well-stocked grocers and online)
  • 1/4 tsp coarse salt

54 cal per serving

Gym-Bag Stash

gym-bag-stash-trail-mix-recipe

Eat this flavorful, triple-nut extravaganza after working out. Its anti-inflammatory spices may help fight muscle soreness.

The Mix:

  • 3/4 cup peanuts
  • 3/4 cup pecans
  • 1/2 cup almonds
  • 1/2 tsp olive oil
  • 1 tsp coarse salt
  • 1/2 tsp turmeric
  • 1/2 tsp ground ginger
  • 1/2 tsp ground cinnamon
  • In a large bowl, toss ingredients, then toast.

211 cal per serving

This article originally appeared in the April issue of Dr. Oz The Good Life.

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