If “you are what you eat,” as the saying goes, why not eat for your good health? We make it easy with these delicious recipes from Premier Health dietitians. Whether you’re looking for a main dish, a side dish, or a yummy dessert or snack, you’ll find new ideas to spice up your cooking routine.

Check back monthly as new recipes are added. Your tastebuds — and your family — will thank you!

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Trail Mix


Trail mix isn’t just for hiking. Combine your favorites to make this healthy, portable snack to enjoy while you’re on the go. Try the recipe now! 


Nuts: Nuts are a great source of fiber and heart healthy fats. Choose raw or dry-roasted and unsalted nuts to avoid extra fat and sodium. Walnuts will give you some omega-3 fats, while almonds are packed with vitamin E & iron. Other good choices are pistachios, pecans, and macadamia nuts.

Dried Fruit: Dried fruit combines natural sweetness along with extra fiber and vitamins. Dried apricots are high in iron, and dried cranberries are packed with Vitamin C. Other good choices to add include dried blueberries, cherries, dates, mango, pear, and pineapple.

Extra Crunch: Whole grain cereal, mini pretzels, soy nuts, or air-popped popcorn will give you a dose of crunch to balance out the flavors and give your mix some extra crunchy texture. 


Combine equal parts nuts and dried fruit, then add a little something for an extra crunch. Make a big batch and store in an air-tight container for up to one month.

On average a 1/4 cup serving of trail mix has about 175 calories. While these are good quality calories, they can add up quickly if you don’t watch your portion sizes. Trick: Use a 1/4 cup measuring scoop when serving a handful/portion into individual bags ahead of time for an on-the-go snack.

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Jordan Hester, RDN, LD

Registered Dietitian

Christina Sunderman, MS, RDN, LD

Clinical Nutrition Manager