- Easy
- 25 min
- 10 serv.
- 5 synergies
- Now at its best: Walnuts
A rich mix of toasted nuts, seeds, raisins, goji berries, desiccated coconut and chunky pieces of dark chocolate. The pinch of sea salt makes the sweet and toasted flavours a little sharper. Scoop the mix into a well-sealed jar and you have a compact snack ready for the week.
A handful of this mix is never the same twice. One time you get a golden toasted almond with a sweet raisin, the next a piece of dark chocolate slowly melting between walnut, coconut and pumpkin seeds. The goji berries add small ruby-red accents, while the hemp seeds almost disappear between the nuts but leave a soft, earthy flavour behind. The pinch of sea salt is small, but important: it brings the chocolate forward and keeps the raisins from tasting flatly sweet. This is the kind of jar you plan to save neatly, but somehow keep reaching into for one more handful.
- 15
- min prep
- 10
- min cook
- 25
- min total
Nutritional Synergies
This recipe combines ingredients that enhance each other:
Dark Chocolate (>70%) 
Almonds Flavonoids + vitamin E for antioxidant support
Technical: Dark chocolate provides flavonoids (epicatechin) that stimulate NO production and support endothelial function. Almonds contain 26mg vitamin E per 100g that blocks LDL oxidation. Together they provide antioxidant support via two routes: endothelial support (chocolate) + LDL protection (almonds).
What does this mean for you? Dark chocolate with almonds is a snack with dual antioxidant action. The flavonoids from chocolate + the vitamin E from almonds — two complementary routes.
HeartFocus
Raisins Almonds Quick + sustained energy for balanced fuel
Technical: Raisins contain 59g concentrated sugars per 100g (glucose + fructose) available as glycogen within 15-30 minutes. Nuts provide slow fuels: fats (49-65g per 100g), proteins (15-25g) and fiber providing 2-4 hours of energy. The fats slow absorption of raisin sugars, flattening the glycemic response. Nuts also contain magnesium (150-270mg) for energy metabolism.
What does this mean for you? Trail mix is scientifically sound: raisins for immediate energy, nuts for sustained fuel. Ideal as pre-workout, hiking snack or emergency rations. Choose a mix of walnuts, almonds and cashews for the broadest nutritional profile.
EnergyMuscle GainGeneral Wellness
Raisins 
Cashew nuts Quick + sustained energy for balanced fuel
Technical: Raisins contain 59g concentrated sugars per 100g (glucose + fructose) available as glycogen within 15-30 minutes. Nuts provide slow fuels: fats (49-65g per 100g), proteins (15-25g) and fiber providing 2-4 hours of energy. The fats slow absorption of raisin sugars, flattening the glycemic response. Nuts also contain magnesium (150-270mg) for energy metabolism.
What does this mean for you? Trail mix is scientifically sound: raisins for immediate energy, nuts for sustained fuel. Ideal as pre-workout, hiking snack or emergency rations. Choose a mix of walnuts, almonds and cashews for the broadest nutritional profile.
EnergyMuscle GainGeneral Wellness
Raisins 
Walnuts Quick + sustained energy for balanced fuel
Technical: Raisins contain 59g concentrated sugars per 100g (glucose + fructose) available as glycogen within 15-30 minutes. Nuts provide slow fuels: fats (49-65g per 100g), proteins (15-25g) and fiber providing 2-4 hours of energy. The fats slow absorption of raisin sugars, flattening the glycemic response. Nuts also contain magnesium (150-270mg) for energy metabolism.
What does this mean for you? Trail mix is scientifically sound: raisins for immediate energy, nuts for sustained fuel. Ideal as pre-workout, hiking snack or emergency rations. Choose a mix of walnuts, almonds and cashews for the broadest nutritional profile.
EnergyMuscle GainGeneral Wellness
Sunflower Seeds 
Pumpkin Seeds Broad mineral spectrum: zinc + magnesium + selenium
Technical: Sunflower seeds provide selenium (53μg/100g, 96% RDA) and vitamin E (35mg). Pumpkin seeds add zinc (7.6mg, 51% RDA). Sesame seeds bring calcium (975mg, 97% RDA). Together these three seed types cover a broad mineral spectrum: selenium for thyroid and immune system, zinc for cell division and hormones, calcium for bones and muscle contraction.
What does this mean for you? Make a seed mix of sunflower seeds, pumpkin seeds and sesame seeds. Sprinkle over salads, yogurt or bread. Three seeds that together fill multiple mineral gaps.
Immune SystemHormonal Balance
Instructions
- 1 Toast the almonds, cashews and walnuts for 5-8 minutes in a dry frying pan over medium heat. Shake regularly, until the nuts are lightly coloured and fragrant. Let them cool completely.
- 2 Toast the pumpkin seeds and sunflower seeds for 3-4 minutes in the same pan, until lightly coloured and fragrant. Let these cool completely as well.
Nutrition per serving
Indicative values per serving.
Timing & Suitability
Shelf life: 14 days in fridge
Tags & Diet
Allergens: Nuts