Rae Udy

RECIPES: Super Snack Mix, Apple Granola Snack, Popcorn Crunchy Munch

By Rae Udy

Vacation season can play havoc to your healthy diet resolve. Travel light this summer by taking along your own healthy vegan snacks to avoid the pitfalls of tempting road treats.
Delicious Super Snack Mix combines low-fat shredded wheat and pretzels with nuts and spices to create a nutritious snack loaded with high-quality protein and fiber but no cholesterol. Soy sauce and hot pepper sauce give this crunchy mix a spicy taste.
Dried fruits, nuts and carob chips add natural nutrition and sweetness to Apple Granola Snack. This recipe contains no added oils and uses apple juice frozen concentrate as sweetener for less fat and calories than commercial granolas. Serve this protein-rich granola as a snack mix, candy or breakfast cereal.
Popcorn Crunchy Munch remains low in calories and fat by starting with air-popped popcorn. Raisins and sunflower seeds add calcium, niacin and iron as well as great taste to this easy-to-make snack mix.
High energy snacks take just minutes to make and are easily packed for your summer picnic or vacation trip.

SUPER SNACK MIX
4 cups bite-size shredded wheat
2 cups bite-size pretzels
1 cup walnuts
½ (one-half) cup raw sunflower seeds
½ (one-half) cup raw sesame seeds
2 Tablespoons corn oil
1 Tablespoon soy sauce
½ (one-half) teaspoon onion powder
½ (one-half) garlic powder
½ (one-half) teaspoon ground oregano
½ (one-half) teaspoon Tabasco sauce
In a large mixing bowl, combine shredded wheat, pretzels, nuts and seeds. Mix well. In a small bowl, stir together remaining ingredients and pour evenly over mixture while stirring until well coated. Bake on dry cookie sheets in preheated 350 degree oven for twenty minutes or until golden brown. Stir often to prevent burning. Yields eight cups.

APPLE GRANOLA SNACK
8 cups uncooked oatmeal
1 cup shredded coconut
1 cup wheat germ
1 cup raisins
1 cup chopped dates
1 cup chopped walnuts
1 six-ounce can unsweetened frozen apple juice concentrate
1 cup carob or chocolate chips
In a large bowl, combine oatmeal, coconut, wheat germ, raisins, dates and walnuts. Mix well. Pour thawed apple juice concentrate over mixture while stirring to combine. Pour out onto dry cookie sheets and bake in preheated 350 degree oven until golden brown and raisins puff, about fifteen to twenty minutes. Stir often to prevent burning. Remove from oven. Sprinkle with carob chips while warm and allow to melt. Cool on pans completely before storing in airtight container. Yields about ten cups.

POPCORN CRUNCHY MUNCH
2 quarts air-popped popcorn
1 cup raisins
1 cup sunflower seeds
1 cup roasted peanuts with no salt
¼ (one-quarter) cup maple syrup
2 Tablespoons corn oil
1 teaspoon ground cinnamon
Combine popcorn, raisins, sunflower seeds and peanuts in a large mixing bowl. In a small bowl combine maple syrup, oil and cinnamon and stir well. Microwave for 30 seconds or until warm. Drizzle over popcorn mix while tossing gently. Spread onto dry cookie sheet and bake in a preheated 350 degree oven for ten minutes. Remove from oven and cool completely. After cooling you can add chopped dried fruit for added nutrition. Yields six cups.

Pack nutritious snacks for your next camping trip to the lake.
(photo by Rae Udy) Bald Mountain, at 12,000 feet above Mirror Lake.