3 Ingredient Trail Mix ...and why I obsessively read food labels

If you take the time to look at the ingredients in most trail mix at the store you may be a little surprised. Trail mix is supposed to be a healthy on the go snack. Most trail mix has added sugar and highly processed oils. I started making my own trail mix with ingredients I love. It is so easy and cost effective.  I only use 3 ingredients - walnuts, dark chocolate and coconut. 

Here is the label from one of the most popular trail mix brands.

Planter's Nut and Chocolate Trail Mix

Ingredients: PEANUTS, CHOCOLATE CANDY PIECES [MILK CHOCOLATE (SUGAR, COCOA BUTTER, MILK, CHOCOLATE, LACTOSE, SOY LECITHIN--EMULSIFIER, VANILLIN--ARTIFICIAL FLAVOR), SUGAR, ARTIFICIAL COLOR (INCLUDES YELLOW 5 LAKE, YELLOW 6, BLUE 1 LAKE, RED 40 LAKE), GUM ARABIC, CORN SYRUP, CARNAUBA WAX, BEESWAX, CONFECTIONER'S GLAZE], RAISINS, ALMONDS, COTTONSEED OIL.

EWW... corn syrup, food dye AND cottonseed oil. This is why I read labels on EVERYTHING. It may take me a little longer in the grocery store, but it is definitely worth it. You never know what strange chemical or additive may be lurking in your food until you check all the ingredients.

If you make this trail mix the ingredient list will look something like this:

Walnuts, Coconut, Dark Chocolate (evaporated cane juice, natural chocolate liquor (non-alcoholic), non-dairy coconut butter) ...no processed crap! 



3 Ingredient Trail Mix

- 1 cup Walnuts
- 1/2 cup Unsweetened Shredded Coconut
- 1/3 cup Dark Chocolate Chunks (I recommend Enjoy Life chocolate chips)


Directions: 

Remember it's all about ingredient quality. Look for raw nuts that were not roasted in any gross processed oils. Make sure the shredded coconut does not have added sugar. Read labels on the dark chocolate chips. This is why I recommend the Enjoy Life brand. Most brands have soy and other sketchy ingredients. You can order Enjoy Life on Amazon if you don't find it in stores. 

To make: Combine all ingredients, keep in a sealed container or bag. For maximum freshness store in the refrigerator (this is not necessary). 
You can mix these to whatever ratio you like best. I am a huge coconut fan so I usually add a little more coconut.  

Cinnamon Chia Pudding

Chia pudding is very quick and easy to make the night before. In the morning you can just grab it right out of the fridge and go. 

Benefits of Chia Seeds

Chia seeds are high in Omega-3 fatty acids, magnesium and fiber.  I try to eat them a few times a week mainly for the magnesium benefits. Most people are deficient in magnesium. Magnesium can help ease women's PMS symptoms (reduces cramping). Chia is a great way to add some magnesium to your diet.  

Overnight Cinnamon Chia Pudding

Ingredients:

• 2 Tablespoons Chia Seeds
• 1 Tsp Cinnamon
• 1 Tsp Raw Honey
• 1/2 cup Coconut Milk (feel free to substitute almond milk)
• Dash of Vanilla

Directions:

Pour milk into jar. Mix in chia seeds and milk until they are distributed evenly.

Add cinnamon, honey and vanilla and mix well.  Cover jar and place in the fridge overnight.

The outer layer of the seeds will form a gel when mixed with liquid. This will create a thick consistency similar to pudding. In the morning open the jar and mix.

I like to add fruit right before eating. 

Note about jars:

I use Weck jars. They are inexpensive and have an air tight seal. Crate and Barrel sells all different sizes.