As of late, I have been working to decrease the amount of processed foods in my diet and stick to wholesome ingredients to fuel my body. Not only are macros important but so are the micros we put into our body as well. I have been focusing on the natural food sources to increase my health.  

Just a handful of these spiced nut and seed clusters can offer many health benefits. To name a few it can lower inflammation in the body, provide omega-3 fatty acids, promote healthy digestion, help to balance blood sugar, and increase brain and cognitive function.  

This recipe is simple and avoids the added sugars hidden in store bought trail mix packages. Make a batch in advance and portion out into snack bags for a quick grab and go munch. 


  • 1 1/2 cup raw walnuts
  • 1 1/2 cup raw almonds
  • 1/4 cup raw sunflower seeds (without shell)
  • 1/4 cup flaxseed meal
  • 1/4 cup quinoa 
  • 2 egg whites or 6 tablespoons liquid egg whites
  • 1/4 teaspoon ground cinnamon
  • 1/4 teaspoon cayenne pepper
  • 1/4 teaspoon ground cumin
  • Sea salt
  • 2 tablespoons honey 


  1. Preheat oven 325 degrees
  2. In a large bowl mix together walnuts, almonds, sunflower seeds, flaxseed, and quinoa.
  3. In a separate bowl whisk together egg whites, honey, cinnamon, cayenne pepper, and cumin.
  4. Pour the egg white mixture into the large bowl of dry ingredients. 
  5. Cover a cookie sheet with parchment paper and spread out the nut and seed mixture evenly onto the cookie sheet. Lighly sprinkle sea salt over the top. 
  6. Bake for 30 minutes or until mixture is a roasted dark brown color. Stir occasionally. 
  7. Remove clusters from the parchment paper to cool.
  8. Place in an air sealed container and store at room temperature for up to 2 weeks. Once the clusters are baked, add in your favorite dried berries if desired. 


    Makes 4 cups 

1 serving= 1/4 cup

Calories: 170 calories 

Macros:  1.2g Saturated fat, 11.3g unsaturated fat, 8.9g carbohydrates, 5.5g protein 

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This recipe is from the Power Foods recipe book from the Whole Living Magazine editors by Martha Stewart.

Stewart, Martha. “Spiced Nuts and Seeds.” Recipe. Power Foods. New York: Clarkson Potter, 2010. 119. Print.