Packed with crunchy energy, trail mix has long been a favourite fuel source among those who like to get fit in the great outdoors. These downsized muffins have all the cherished flavours of trail mix without any of the loose parts. Also great for everyday snacking and road trips. Go ahead and sneak some mini chocolate chips into the batter mix if you’re among the masses that fancy a little chocolate goodness in their trail mix.
Ahead of the game
Not just for on the trail, these bite-sized muffins and the other energy food recipes here can also serve as great pre-exercise snacks to help take the edge off hunger and provide a shot of energy so you can go strong from the get-go.
Trail Mix Mini Muffins
Ingredients
- 1 cup (250 mL) spelt flour or whole wheat pastry flour
- 1 tsp (5 mL) ground ginger
- 1 1/2 tsp (7 mL) baking powder
- 1/2 tsp (2 mL) baking soda
- 1/4 tsp (1 mL) salt
- 2 large organic eggs
- 3/4 cup (180 mL) plain applesauce
- 1/2 cup (125 mL) milk
- 1/4 cup (60mL) melted coconut oil
- 1/4 cup (60 mL) coconut sugar or turbinado sugar
- 1/2 cup (125 mL) chopped unsalted dry roasted peanuts
- 1/3 cup (80 mL) shelled unsalted roasted sunflower seeds
- 1/2 cup (125 mL) raisins
- 1/3 cup (80 mL) dried cranberries
Nutrition
Per serving:
- calories74
- protein2g
- fat4g
- saturated fat2g
- trans fat0g
- carbohydrates8g
- sugars4g
- fibre1g
- sodium48mg
Directions
01
Preheat oven to 350 F (180 C).
02
In large bowl, combine flour, ginger, baking powder, baking soda, and salt. In separate bowl, lightly beat eggs and stir in applesauce, milk, oil, and sugar. Add wet ingredients to dry ingredients and mix gently until combined. Fold in peanuts, sunflower seeds, raisins, and cranberries.
03
Divide among 30 silicon or greased metal mini muffin cups. Bake for 15 minutes, or until a toothpick inserted into a muffin comes out nearly clean. Let cool for a few minutes before unmolding. Chill for up to 5 days.
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
