This iron-rich trail mix is a great twist on a classic. Especially for women with anemia. The ingredients were selected thoughtfully, making sure this trail mix tastes great while providing important nutrition for people with anemia.

Almonds and pumpkin seeds provide both heme and non-heme iron, ensuring a comprehensive iron boost, while dried apricots supply additional non-heme iron and vitamin C, enhancing iron absorption. The slow-release energy from nuts and seeds combats anemia-related fatigue, and the fiber in dried apricots supports stable blood sugar levels and digestive health. It’s an easy to grab snack while on the go, and super easy to make! Altogether, this trail mix is a delightful and nutrient-packed snack that, as a woman with anemia, I’m beginning to use as a pantry stable. If you want to learn more about my own journey with anemia, you can read more about it here.

Ingredients and Their Benefits:

1. Almonds: Almonds are a good source of non-heme iron, the type of iron found in plant-based foods. They provide a slow-release source of iron, helping to maintain stable iron levels in the body. Additionally, almonds contain vitamin C, which enhances iron absorption.
2. Pumpkin Seeds: Pumpkin seeds, also known as pepitas, are rich in iron, providing both heme and non-heme iron. They are also packed with other essential minerals like magnesium, which plays a role in maintaining healthy blood.
3. Dried Apricots: Dried apricots are a concentrated source of iron, fiber, and vitamin C. The vitamin C content in apricots aids in the absorption of non-heme iron from plant-based sources.
4. Dark Chocolate Chips (Optional): Dark chocolate chips add a touch of sweetness to the mix. While providing a small amount of iron, they also contain antioxidants that can support overall health.

Benefits for Women with Anemia:

• Iron Content: This trail mix contains a combination of heme and non-heme iron sources. Almonds and pumpkin seeds offer non-heme iron, which can be particularly beneficial for individuals with iron-deficiency anemia. Dried apricots provide additional non-heme iron, making this mix an excellent iron-rich option.
• Slow-Release Energy: Nuts and seeds, like almonds and pumpkin seeds, are packed with healthy fats and protein, providing a steady source of energy. This can help combat fatigue, a common symptom of anemia.
• Fiber: Dried apricots contribute dietary fiber, which aids in digestion and helps maintain stable blood sugar levels. Balanced blood sugar levels are essential for overall well-being.
• Vitamin C: The presence of dried apricots in the mix, along with the option of adding fruits like dried cranberries or raisins, introduces vitamin C. Vitamin C enhances the absorption of non-heme iron from plant-based sources, making the iron more bioavailable to the body.
• Convenience: Trail mix is easy to prepare and can be carried in a small container or bag, making it a convenient on-the-go snack for busy women.

Iron-Rich Trail Mix Recipe

Ingredients:

• 1 cup almonds
• 1/2 cup pumpkin seeds (pepitas)
• 1/2 cup dried apricots, chopped
• 1/4 cup dark chocolate chips (optional)
• 1/4 cup dried cranberries (optional)
• 1 teaspoon honey (optional, for added sweetness)

Instructions:

1. Gather Your Ingredients: Assemble all the ingredients you’ll need for your new iron-rich trail mix.
2. Prep the Almonds: If your almonds are raw or unsalted, you can lightly roast them for extra flavor. Preheat your oven to 350°F (175°C). Spread the almonds on a baking sheet and roast for about 10-15 minutes, tossing them halfway through. Keep a close eye on them to prevent burning. Let them cool completely before using.
3. Prepare the Pumpkin Seeds: You can use raw pumpkin seeds (pepitas) directly, or you can lightly toast them in a dry skillet over medium heat for a few minutes until they start to turn golden and become fragrant. Be sure not to over-toast them.
4. Chop the Dried Apricots: If your dried apricots are not already chopped, use a sharp knife to chop them into bite-sized pieces.
5. Optional Additions: If you want to add some sweetness to your trail mix, you can include the dark chocolate chips and dried cranberries. Be mindful of the quantity to control sugar intake.
6. Mix It All Together: In a large bowl, combine the roasted almonds, toasted pumpkin seeds, chopped dried apricots, dark chocolate chips (if using), and dried cranberries (if using). Gently toss everything together to create an even mix.
7. Optional Sweetener: If you’d like your trail mix to be slightly sweeter, you can drizzle a teaspoon of honey over the nuts before roasting. Toss to coat evenly.
8. Store Your Trail Mix: Transfer the iron-rich trail mix to an airtight container or individual portion-sized bags for easy snacking.
9. Enjoy: Your iron-rich trail mix is now ready to enjoy as a convenient and nutritious snack. Grab a handful whenever you need a quick energy boost or to increase your iron intake.

This iron-rich trail mix is not only delicious but also packed with nutrients to help boost iron levels, making it an ideal snack for individuals looking to address iron-deficiency anemia or simply enjoy a healthy, portable snack.

Customization: You can further customize this trail mix by adding or subbing other iron-rich ingredients like dried figs, cashews, or sunflower seeds.

This iron-rich trail mix is a recipe that can help women with anemia by providing a tasty and practical way for them to increase their iron intake through their food and nutrition – while enjoying a satisfying snack. As with any dietary adjustments for medical conditions, it is advisable to consult with a healthcare professional or registered dietitian for personalized guidance.