I was asked to create a healthy snack recipe incorporating Sunsweet® prunes. As a busy working mom who usually works 12-hour shifts in the hospital, I definitely understand the importance of nutritious snacks to give me long-lasting energy. Sunsweet® prunes are a naturally low calorie snack that have no added sugar or preservatives. They’re packed with fiber, which is important for maintaining good digestive health. A diet high in fiber also helps to reduce cholesterol levels, regulate blood pressure, stabilize blood sugar levels and promote heart health. In addition, prunes are rich in several other nutrients like potassium, Vitamin K and copper, which in combination have many benefits including promoting bone health.
which are conveniently diced into small pieces. They’re perfect for tossing into oatmeal, yogurt, granola, salads or just about anything else you can think of. My daughter loves to gobble them up by the handful!
Although popcorn may not be a traditional ingredient in trail mix, it’s a healthy and affordable whole grain that’s packed with nutrients. Be careful though as many brands of microwave popcorn are loaded with partially hydrogenated oils and sodium. The healthiest way to make popcorn is with an
air popper. Then you can spray it lightly with olive oil and add your own flavorings. The Amaz!n™ Diced Prunes add a bright pop of flavor that nicely complement the other ingredients.
Recipe
Amazin' Tropical Trail Mix
Ingredients
- 4 cups air popped popcorn
- Olive oil (use an oil sprayer)
- Sea salt
- 1 cup mixed roasted nuts (like almonds, walnuts, cashews, Brazil nuts and pecans)
- ½ cup Sunsweet® Amaz!n™Diced Prunes
- ½ cup banana chips
- ⅓ cup dried unsweetened coconut flakes, toasted
Instructions
- Place the popcorn in a large bowl and spray the kernels with olive oil until lightly coated. Season with salt to taste. Add the nuts, prunes, banana chips and coconut flakes and toss to combine.
Anu-My Ginger Garlic Kitchen says
Tropical Trail Mix sounds and looks an AMAZING idea, Sonali! I have all these ingredients lying in my pantry—It’s a sign that I have to make them very soon! 🙂 Also LOVED your beautiful photographs! 🙂
sonaliruder says
Thanks so much Anu! I'm so glad you stopped by and yes, it must be a sign 🙂
Karli @ Peas of Cake says
What a yummy snack! I need to start using my air popper!! mmmm.
sonaliruder says
Thanks Karli!
Marissa | Pinch and Swirl says
What a perfect salty, sweet, healthy snack! Thanks for sharing, Sonali!
sonaliruder says
Thanks Marissa! Don't you just love the salty and sweet combo?
Ashley C. says
I love that you incorporated dried prunes into this snack mix! The tropical flavors sound amazing. I could snack on this all afternoon!
sonaliruder says
Thanks so much Ashley! It really is addictive 🙂
Libby with Lemony Thyme says
This could easily become my go-to snack. Love the combination of salty and slightly sweet ingredients.
sonaliruder says
Salty and sweet is the best! Thanks for stopping by Libby!
Min Kwon says
Oh I don't know what I'd do without snacks!! I'd be a very grumpy, irritable person, that's for sure ;). I LOVE this trail mix! I just made an Asian popcorn snack mix as well, but it's more savory than sweet. love the addition of prunes and banana chips! Banana chips remind me of my dad..when we first moved to the States, he was absolutely obsessed with them! ahh the memories
sonaliruder says
Thanks Min! Asian popcorn snack mix sounds amazing- I hope it's coming to the blog soon! Aren't food memories the best?
Thalia @ butter and brioche says
I love making my own trail mix snacks.. so this recipe is ideal for me. Great idea to add popcorn too!
sonaliruder says
Thanks for stopping by Thalia! You should totally try a little popcorn next time, it's a really nice addition.
Farrah says
I love this! <3 I feel like I'd have to make up a huge batch and then portion it out and strategically hide it, or else it'd be gone in one sitting, hahaha. 😛
I hope you have a great weekend! :]
sonaliruder says
Haha! I've definitely "hidden" things from myself too. You gotta do what you gotta do 😉 Have a great weekend too!
Lyubomira L says
What a creative snack idea! Love it! Plums? So delicious! Pinning to try it!
sonaliruder says
Thanks Mira! The plums adds an awesome sweetness. I hope you like it if you try it.
HipFoodie Mom says
Sonali, I totally hear you on the healthy snacking and you are so right!! As long as we have healthy snacks already made and ready and within reach, we can go for something amazing like this trail mix, over chips or cookies!! love this!! and love the dried prunes!
sonaliruder says
Thanks so much Alice! It's so true, snacking is definitely a matter of what's convenient and within reach so a little prep ahead of time really goes a long way!
Kelley @ Chef Savvy says
This looks like an awesome snack! Thanks for sharing!
sonaliruder says
Thanks, Kelley!
Marsha Baker says
WOW! I love this. I love the sweet and salty combos too. AND I just happen to have some of these lovely diced plums...gotta try this. I snack from morning til night....or some call it 'grazing'. Love this healthy snack.
sonaliruder says
Thanks for stopping by, Marsha! I'm definitely a grazer too, which is not a bad thing 🙂
Jessica Levinson says
I'm a huge fan of popcorn in trailmix! A common afternoon snack for me is popcorn, dried fruit, and almonds. Guess great minds think alike! Love Amazins too!
sonaliruder says
Yes, we definitely do! And that sounds like my kind of snack 🙂
Shashi Charles says
I am an ALL-day snacker - and this would satisfy my sweet and salty cravings in one go! LOVE this - thanks so much for sharing Sonali!
sonaliruder says
Yes, I definitely know what you mean! Thanks for your comment, Shashi!
Rebecca Pytell says
Such a great SWEET idea!
sonaliruder says
Thanks for stopping by, Rebecca!
Kelly says
This trail mix looks amazing! I love the addition of popcorn in there. It does help to have something healthy ready to snack on! Keeps me from eating too many cookies! 🙂
sonaliruder says
Thanks! I love popcorn and am always trying to find new ways to use it. I keep a bag of this trail mix with me so that I have it on hand when I get a snack attack!
Elizabeth @ Enjoy Every Bite says
Right there with you on having healthy snacks easily available! This trail mix looks like it would hit the spot for my sweet tooth cravings. Prunes are not something we eat on a regular basis. I think I'll have to change that!
sonaliruder says
Thanks for stopping by, Elizabeth! This will definitely satisfy any sweet cravings 🙂
Katie | Healthy Seasonal Recipes says
These chopped prunes are fab! We love prunes here, especially as a sweetener.
sonaliruder says
Yes, so much easier than trying to chop them up yourself 🙂 And they're a great natural sweetener. Thanks, Katie!
Arman @ thebigmansworld says
You know, it's been ages since I've eaten prunes- Ironically, ate them when I was younger! Love the idea of combining it with popcorn and as a trail mix!
Love the photos Sonali! 🙂
sonaliruder says
It's a great sweet and salty combination! Thanks, Arman!
GiGi Eats Celebrities says
This is the type of snack that I would mindlessly eat until it was all gone and I would look over and be like UHHHHH WHERE THE HECK DID IT GO?!?!?!? ah ha ha!
sonaliruder says
Haha, I know what you mean! Thanks for stopping by, Gigi!