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UW Health SMPH
American Family Children's Hospital
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Grab-and-Go Snack Mix

Help Your Heart

Go Red Heart CheckUp

Pumpkin seeds and pie spices make this snack mix different from the norm. It's full of crunchy goodness from nuts and grains.

 

Ingredients

  • Cooking spray
  • 1 tsp canola or corn oil
  • ¼ cup honey
  • ¼ cup chopped walnuts
  • ¼ cup chopped pecans
  • ¼ cup shelled unsalted pumpkin seeds
  • ¾ to 1 tsp pumpkin pie or apple pie spicePumpkin seeds add a fall feature to the Grab-and-Go Snack Mix.
  • 2 cups multigrain or whole-wheat cereal squares with maple syrup and brown sugar
  • ½ cup sweetened dried cranberries or sweetened dried cherries

Directions

  • Line a baking sheet with aluminum foil and lightly spray with cooking spray
  • In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom
  • Cook the honey for 2 minutes or until it just comes to a boil
  • Stir in the walnuts, pecans, pumpkin seeds and pie spice
  • Cook for 3 minutes or until the mixture begins to turn golden, stirring constantly
  • Remove from heat
  • Immediately stir in the cereal and dried fruit until well coated, about 30 seconds
  • Pour onto the baking sheet, using the back of a spoon to quickly spread in a smooth, thin layer
  • Sprinkle with salt
  • Let cool for approximately 45 minutes. Break into 1-inch pieces
  • Store in an airtight container at room temperature

Makes 10 servings

 

Nutritional Details

 

Calories 138

Total Fat 6 g

Saturated Fat 0.5 g

Trans Fat 0 g

Polyunsaturated Fat 3 g

Monounsaturated Fat 2.5 g

Cholesterol 0 mg

Sodium 32 mg

Carbohydrates 20 g

Fiber 2 g

Sugars 13 g

Protein 2 g

Dietary Exchanges: 1 1/2 carbohydrate, 1 fat

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This recipe is brought to you by the American Heart Association’s Face the Fats campaign. Recipe Copyright © 2009 by the American Heart Association. Look for other delicious recipes in American Heart Association cookbooks, available from booksellers everywhere and at heart.org