FRUIT AND SEED TRAIL CUP
This Fruit and Seed Trail Cup is a quick and nourishing snack that combines the satisfying crunch of sunflower and pumpkin seeds with the sweet tang of dried cranberries. This uncooked treat is perfectly balanced with natural goodness, making it ideal for a mid-morning boost, an afternoon pick-me-up or even a pre-workout snack. Packed with plant-based protein, fibre and healthy fats, it supports sustained energy and satiety throughout the day. It’s also a kid-friendly option that’s easy to pack for school lunches or on-the-go adventures. With only three simple ingredients, this snack is both effortless and delicious, proving that healthy eating doesn’t have to be complicated. Whether you’re seeking a light breakfast, an energy-boosting snack or a wholesome addition to your daily routine, this Fruit and Seed Trail Cup delivers both nutrition and flavour in every bite.
RECIPE CATEGORY
Snack
SERVING SIZE
1
CUISINE
American
PREPARATION/TECHNIQUES
No-Cook, 5 Ingredients or Less
OCCASION/HOLIDAY
Mother’s Day, Father’s Day, Picnic, Easter, Summer, Halloween, Casual Dinner
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Vegetarian, Dairy-Free, High Fibre, Low Fat, Low/No Sugar, Kid Friendly, Wheat/Gluten-Free
DISH TYPE
Fritter
INGREDIENTS
- 1 tbsp sunflower seeds
- 1 tbsp pumpkin seeds
- 1 tbsp dried cranberries
FULL NUTRITIONAL INFORMATION
- Calories: 92.7 kcal
- Fat: 5.5 g
- Saturated Fat: 0.8 g
- Carbohydrate: 9.7 g
- Sugar: 7.4 g
- Sodium: 1.3 mg
- Fiber: 1.3 g
- Protein: 3 g
- Calcium: 6.9 mg
- Iron: 0.9 mg
- Potassium: 88.7 mg
PREPARATION
These steps are followed for the preparation of Fruit and Seed Trail Cup:
- Measure Ingredients: Measure out 1 tbsp each of sunflower seeds, pumpkin seeds, and dried cranberries.
- Combine: Place all ingredients in a small cup or bowl.
- Mix Gently: Stir gently to combine the seeds and cranberries evenly.
- Serve: Enjoy immediately, or pack in a small container for later.
PREP TIME
2 minutes
COOKING TIME
None
TIPS
Here are some helpful tips for Fruit and Seed Trail Cup:
- Customise: Swap dried cranberries for raisins, chopped dates or goji berries for variety.
- Texture: Toast the seeds lightly for extra crunch and flavour.
- Portable: Divide into small containers for easy grab-and-go snacks.
- Kid-Friendly: Perfect for lunchboxes; ensure nut-free school policies are followed.
- Balance: Add a sprinkle of sea salt for a sweet-salty balance if desired.
VARIATIONS
- Nut Mix: Add 1 tbsp of almonds or walnuts for extra crunch and nutrients.
- Protein Boost: Mix in a tsp of hemp seeds or chia seeds for added protein and omega-3 fatty acids.
- Chocolatey Twist: Add a few dark chocolate chips for a treat.
- Spicy Touch: Sprinkle a dash of cinnamon or chilli powder for a unique flavour profile.
- Yoghurt Topper: Use as a topping for dairy-free yoghurt or smoothie bowls.
PREPPING AND STORAGE
- Short-Term Storage: Store in an airtight container at room temperature for up to 5 days.
- Long-Term Storage: Keep in a sealed jar in the fridge for up to 2 weeks to maintain freshness.
- Freezing: Not recommended, as seeds may lose their texture when thawed.
- Meal Prep: Prepare multiple portions in advance for easy snacking throughout the week.
- On the Go: Pre-pack in small containers for a healthy snack on busy days.