Maple Spiced Baked Trail Mix
Crunchy pecans, walnuts, almonds, and pumpkin seeds baked with cinnamon and sugar-free maple syrup. A warm, satisfying snack that delivers healthy fats and crisp crunch without added sugar.
Prep
5 min
Cook
15 min
Total
35 min
Makes
2 servings
Created together. Shared with you.
Made by ERNESTINE + Lila
ERNESTINE created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
15 min
Total
35 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Sheet pan · Mixing bowl
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Preheat your oven to 325°F (165°C) and line a rimmed baking sheet with parchmen…
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 8 steps complete
Next: Preheat your oven to 325°F (165°C) and…
- 01
Preheat your oven to 325°F (165°C) and…
Preheat your oven to 325°F (165°C) and line a rimmed baking sheet with parchment paper.
Tap card to mark done - 02
Combine the almond
In a medium mixing bowl, combine the almond, walnut, pecan, and pumpkin seed.
Tap card to mark done - 03
Pour the sugar-free maple syrup over the…
Pour the sugar-free maple syrup over the nut and seed mixture, then sprinkle in the ground cinnamon and sea salt.
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Stir thoroughly with a spatula for 1…
Stir thoroughly with a spatula for 1 minute until every piece is evenly coated.
Look for: every piece is evenly coated
Tap card to mark done - 05
Spread the mixture onto the prepared baking…
Spread the mixture onto the prepared baking sheet in a single, even layer so the pieces bake uniformly.
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Bake in the center of the oven…
Bake in the center of the oven for 12 to 15 minutes, stirring once halfway through, until the seeds are lightly golden and fragrant.
Look for: the seeds are lightly golden and fragrant
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Remove from the oven and allow the…
Remove from the oven and allow the mix to cool completely on the baking sheet for 15 minutes; it will crisp up as it cools.
Allow: 15 minutes
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Transfer to a bowl to serve immediately
Transfer to a bowl to serve immediately, or store in an airtight container at room temperature for up to 7 days.
Ready when: everything is assembled and ready to enjoy
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