What was your childhood filled with? Mine was bowls of Chex.
Chex Mix, that is.
Like, Potato Chips were eh, just fine. Tortilla Chips I liked, then hated, and now like again. But Chex, Chex has always always been the snack that I ate endless bowls of.
Lets take a closer look here…
– Corn Chex
– Wheat Chex
– Rye Chips
Not so bad right? But wait- lets remember, it’s all made of refined white flour! Lets take a look at the actual ingredient list:
Less than 2% of rye flour when rye chips are a main ingredient, Sugar. And lastly, BHT. BHT is a preservative to keep foods (specifically fats) from oxidizing (going rancid). While it is approved by the FDA, the effects are still up in the air, and I’d rather not eat foods with preservatives if I can help it.
Okay for real last;y- overall, homemade > storebought. Especially when it comes to snack foods, and the 100 unnecessary ingredients.
Here, I use:
– Barbara’s Puffins and Spoonfuls (instead of Chex)
– Spelt Pretzels
– Corn Chips/Crackers (for… corny flavor? for the Corn Chex)
– Rye Crisp bread (for the Rye Chips)
The Puffins, though they have some sugar added, are a much better option than Chex, as they are whole grain and do not contain any BHT. Pretzels are normally considered a better alternative to chips- but that’s arguable. They’re just made of refined flour, full of simple carbs, lacking in protein and fiber, and will just up & crash your blood sugar, probably not keeping you full. Here I use Newman’s Own Spelt Pretzels– organic, 100% whole grain, and they taste just like regular ol’ pretzels, with 4g of fiber and 4g of protein! wiiin. I haven’t found another whole grain small size pretzel.
Then I add in corn chips. More for flavor, and crunch. I use local Shagbark, like usual. If you’re not in central Ohio, try and use a baked yellow corn chip, or your favorite tortillas/corn chips (I recently found these baked blue corn chips from TJ’s. a bit lacking in salt, but still good!). I’ve also used Arrowhead Mills Sprouted Corn Flakes added in in the past, and they were good, but crumbled easily.
The rye part is hard. A few years ago, Trader Joes had Mini Rye Toasts– literally perfect for this application! BUT THEY STOPPED MAKING THEM. So, I had to find a sub. These Finn Rye Crisp Breads or this Rye or Pumpernickel Bread work well. I first tried the Finn Crisps a few years ago and loved snacking on them. I’ve seen the Mestemacher breads in World Market forevvver and finally picked them up like a year ago and loved them too! I love the brands focus on health, so check out their website too!
You just mix up the mix ins…
Mix up the spices…
- 1 cup (1.5 servings/45g) 100% Spelt Pretzels (or any 100% whole grain)
- 1 cup (40g) Barbara’s Original Puffins
- 1 cup (44g) Barbara’s Shredded Bites
- 1 cup, scant (1.25 oz, 35g) Baked Corn Chips
- 3 Slices Finn Rye Crisp Bread OR 1 slice Mestermacher Rye or Pumpernickel Bread OR a combination
- 1/4 tsp onion powder
- 1/4 tsp garlic powder
- 1/8 tsp paprika
- 1/4 salt or seasoned salt
- optional: 1/8 tsp each ground cumin, chili powder, 1/16 tsp turmeric
- 2 tsp blackstrap molasses
- 1/2 tsp liquid aminos or low sodium soy sauce or equivalent
- 3/4 tsp (vegan) Worcestershire sauce
- Pre-heat oven to 250* and line a dark sheet pan with parchment paper
- Measure and mix together all of the mix ins. Lay them flat on the parchment paper.
- In a small bowl, mix together all of the spices. Stir so they are evenly mixed
- Next, in a small bowl, measure and mix together all of the wet ingredients an drizzle it over the dry ingredients evenly. Gently toss to mix with a spoon.
- Sprinkle the spices evenly over the dry ingredients. I did this 1/4 tsp at a time. Don’t toss this time.
- Put it in the oven to bake for 50 minutes. Halfway through, take it out and stir it out, making sure to lay it all flat.
- After time is up, let the mix cool for 5-10 minutes before eating, and cool completely before storing in an airtight container.
- I add cumin and turmeric to everything. You don’t have too, but the cumin adds a good flavor.
- The liquid ingredients aren't completely necessary, I’ve made it with just the spices. But it brings together the ingredients.
- Feel free to add nuts, or sub any ingredient. Just adjust the spices proportionally if you change the total cups.
So, have you heard of all of the ingredients before? If not, here’s where you can find them-
Barbara’s Cereal– I’ve found them in WF and Kroger.
Pretzels– WF, Fresh Thyme, Earth Fare, their online store, and thrive market
Rye Crisps– WF, Meijer, World Market
Rye Bread– World Market, I think WF and Kroger
Vegan Worce (a few kinds)- Edwards & Sons, Annie’s, or homemade
what was your favorite snack as a kid? or now ;)
sweet or savory? normally savory for me!