Portable Snack - High Energy Mix

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2 Parts Nuts to 1 Part Dried Fruit

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Pumpkin Seeds (lowest in calories)

Almonds

Sunflowers Seeds

Raisins

Dried Cranberries

Dried Apricots

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In a large bowl combine all.

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Bag 1/3 of a cup of the mixture to take along with you or for kids. Don't forget to have lots of small re-useable containers (with lids) on hand, to avoid disposable bags that add to the landfills.

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Raisins - are a good source of iron, potassium and selenium and also contain vitamin A and some vitamin B. Raisins are also rich in fiber.

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Almonds - are rich in minerals, magnesium, potassium, phosphorous and especially high in calcium. Almonds are high in mono-unsaturated fat which helps to lower cholesterol, especially the bad cholesterol (LDL). Almonds contain a high degree of oleic acid, which is believed to be the ingredient in olive oil that protects against heart disease.

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Pumpkin Seeds - are a superfood. Pumpkin seeds are rich in the amino acids alanin, glycine and glutamic acid, and also contain high amounts of zinc.

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Dried Apricots - they are a good source of iron and potassium.

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Sun Flowers Seeds - are power-packed with healthy fats, protein, fiber, minerals, and vitamin E.

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Dried Cranberries - contain significant amounts of antioxidants and other phytonutrients that may help protect against heart disease, cancer and other diseases.

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