trail mix

While I certainly enjoy digging into a store-bought bag of trail mix from time to time, more often than not, I find myself compelled to tweak and tinker in order to find the exact flavor profile I'm after. Experimentation is key, but I generally stick to a few essential guidelines when compiling a new signature blend.

1. Roast your nuts and seeds: Nuts and seeds shine when roasted briefly; simply preheat your oven to 350ºF, lay the nuts out on a sheet pan in a single layer, and toast for 6-10 minutes, or until fragrant and lightly golden. Alternatively, buy them pre-roasted, or toast them on the stove.
2. Don't forget the salt! Sweet flavors perk up when enhanced with a pinch of salt. Consider including at least one salty element to your trail mix, such as roasted salted peanuts, almonds, shelled pistachios, or cashews; peanut-butter-stuffed pretzel bites; pretzel M&M's; or yogurt-covered pretzels. If none of those flavors jive with your flavor profile, simply toss dried fruits with a pinch of flaky sea salt.

Keep reading for four more tips.

FitSugar reader Sprint2thetable shared this delicious-looking and inventive trail mix recipe! Be sure to share your own recipes in our Healthy Recipe group.

Keep reading to get all the details and the full recipe for the ultimate veggie trail mix after the break.

A good trail mix can be the perfect snack; no matter what you're craving, whether it's salty or sweet, a few handfuls can keep you satisfied and full. But there's a right way and a wrong way to make trail mix if you want it to be good for your body. Here are four additions to make your trail mix tasty and healthy.

• Chocolate: Eat chocolate — lose weight? That's what some people are saying, now that a new study found that people who eat chocolate regularly (at least twice a week) tend to weigh less than people who don't indulge on a regular basis. It may be because polyphenols in chocolate increase metabolism, or it may just be that people who eat small amounts of chocolate regularly curb cravings so they don't indulge in an unhealthier dessert. Either way, we already know that dark chocolate has other heart-healthy benefits, so add a few pieces to your trail mix if you're craving something sweet.
• Superfruit: Add a dash of antioxidants by including dried superfruits in your trail mix. Dried fruit packs a punch when it comes to disease-fighting compounds. Goldenberries, for example, are a good dose of vitamin A, which is crucial for healthy eyes, skin, and teeth and may help improve organ function. Dried goji berries or cranberries are another good option for their health benefits, which include better immune and urinary system functioning and disease-fighting. Make sure to look for varieties containing no added sugar.

Read on for more healthy trail mix additions.

With the leaves turning all manner of golden blond, brown, and red, organize a meditative afternoon hike through the outdoors to appreciate the changing Fall foliage. Bring your family and friends, and keep their appetites at bay by offering an irresistible homemade version of trail mix. The Halloween-eager sweet tooth won't be able to resist a sophisticated spin on gorp that incorporates cinnamon spice and flakes of tropical coconut. For more of a salty mix, try an Asian-inspired medley of puffed rice, dry-roasted peas, and sesame sticks. Or, if you can't choose just one, make both — they'll only take a few minutes to toss together. See the recipes when you read on.

We're up to week 10 of the Get Fit For 2010 giveaway and this week's challenge is to share your favorite healthy snack. Here's a satisfying idea from nic222 that's easy to munch on anywhere.

I try to fit in a piece of raw fruit for my morning healthy snack, but in a pinch, I grab an individual bag of "Just a handful of simply almonds, cashews and cranberries" from Trader Joe's. The combination is bound to hit most cravings: crunchy, chewy, sweet, and salty. At 210 calories, it feels indulgent, but it's not too calorie-laden, and the bit of protein is filling as well. Plus, the individual bags prevent you from eating the entire package!

You gotta love Trader Joe's! Tell me about your favorite healthy snack in the Get Fit For 2010 community group. By participating, you'll also be entered into the drawing for our weekly giveaway of a $100 Nike gift card as well as our awesome grand prize.

This story was written by member Angelica and comes from the Savory Sights group in the YumSugar Community.I decided to make my own holiday hostess gifts this year instead of spending on wine or pre-made goodies. I found mini jam jars at Target and stocked up on pistachios, almonds, white chocolate chips and dried cranberries from Trader Joe's, which combine to make a tangy, sweet, and salty treat that can be enjoyed at the party, or weeks later. To add an extra seasonal flair I dressed the jars with a red ribbon and a simple stock card label, which I decorated with a rubber stamp. I made eight for about $50, which comes out to about $6 a piece. Personalized, pretty and not-so-pricey. The perfect holiday treat!

Have you eaten an awesome meal? Join the Savory Sights group, upload your photos and a description of the experience, and it could be featured on YumSugar! If you are new to the YumSugar Community, here's a detailed guide to posting to groups.