Sweet and Salty Crunchy Mix

Sweet and Salty Crunchy Mix

Can't decide between a sweet or a salty snack? This mix blends both flavors!


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Serves: 15 person(s) Change

Preparation Time: 15 mins
Cooking Time: 30 mins
Extra Time: 30 mins
(if baking in a slow oven)

Yield: 15 x 1/2 cup servings

Heart-Friendly Recipe Low Sodium Recipe Diabetes-Friendly Recipe Low-Carb Recipe High-Fiber Recipe


  • 1 canola oil spray
  • 2 cup old-fashioned rolled oats, dry *
  • 2 cup thin pretzels (preferably salt-free), broken into small pieces
  • 1/2 cup walnuts or almonds
  • 1/2 cup pumpkin seeds
  • 1/2 tsp turmeric
  • 2 cup mixed dried fruit (preferably unsweetened), such as raisins, berries, apples, dates, etc.
  • 1/4 cup honey


Preheat oven to 350ºF if baking 15 to 20 minutes, and 300ºF for slower baking for 45 to 60 minutes (slow baking takes more time but deepens the flavor). Lightly coat bottom of two baking sheets and set aside.

In a large bowl, mix together the cereal, pretzels, nuts, and seeds until well combined. Stir in the turmeric until evenly distributed. Stir in the dried fruit.

To thin its consistency, gently warm the honey in a measuring cup in the microwave or on the stove top using a small saucepan containing hot water. Slowly add just enough of the honey into the cereal mixture, stirring constantly, until the mixture begins to adhere and form clusters.

Spread the mixture on the baking sheets in a thin layer. Spray with canola oil spray. Bake until cereal is lightly browned, stirring once if baking at 350ºF, or 3 to 4 times if slow roasting at 300ºF.

Remove from oven and cool on a rack. Serve immediately or store (in a sealed container or in zip-lock plastic bags).


* Can replace rolled oats with low-fat granola. Or, for a lighter mix, replace rolled oats with puffed whole wheat or puffed brown rice.

Serving suggestions are not included in the nutritional analysis.


For portion control and for a snack-on-the-go, measure the snack into individual little bags.

Thanks to American Institute for Cancer Research - www.aicr.org

Nutritional Info (per serving)

CALORIES 179 cals
Kilojoules 747 kJ
Fat 6.6 g
Saturated Fat 0.9 g
Cholesterol 0 mg
Sodium 36 mg
Carbohydrates 27.7 g
Fiber 3.5 g
Total Sugars 5.3 g
Protein 5.5 g
Calcium 24.0 mg
Note: A dash indicates no data is available.