Facebook Twitter Instagram
    Pinterest Twitter Instagram RSS Facebook
    Buy GO DAIRY FREE and EAT DAIRY FREE today!
    Go Dairy Free
    • Need to Know
      • Newbies Start Here!
      • Take the Challenge!
      • Dairy-Free FAQs
      • Latest News
      • Milk Allergies
      • Lactose Intolerance
      • Other Health Issues
      • Testimonials
      • Calcium Guide
      • Holidays & More
      • Best Books
      • The Community
    • Recipes
      • Recipes by Category
        • Alisa’s Recipes
        • Sarah’s Recipes
        • Appetizers
        • Beverages
        • Bread
        • Breakfast
        • Cheese Substitutes
        • Condiments & Dressings
        • Cream Substitutes
        • Desserts
        • Entrees
        • Kids Can Cook
        • Milk Substitutes
        • Pasta
        • Salad
        • Sandwiches
        • Sauces
        • Sides
        • Snacks
        • Soup
      • Full Dairy-Free Recipe Index
      • Gluten-Free Recipe Index
      • Vegan Recipe Index
    • Reviews
      • Dairy Substitutes
        • Butter
        • Cheese
        • Cream
        • Creamer
        • Dessert Toppings
        • Ice Cream
        • Ice Cream Novelties
        • Milk
        • Yogurt
        • More Kitchen Essentials
      • Sweets & Snacks
        • Protein Shakes
        • More Creamy Beverages
        • Snack & Protein Bars
        • More Snacks
        • Chocolate
        • Cookie Dough
        • Cookies & Brownies
        • Pies & Cakes
        • Pudding & Mousse
        • More Sweet Treats
      • Meal Makers
        • Baking Mixes
        • Bread Products
        • Breakfast Pastries
        • Cereal & Granola
        • Cheesy Pasta & Rice
        • Frozen Pizza
        • More Entrees
        • Dip and Spreads
        • Salad Dressing
        • Sauces
      • All Product Reviews
        • New Product Reviews!
        • Browse by Product Type
        • Full Review Index
        • Gluten-Free Review Index
        • Vegan Review Index
    • Grocery Guide
      • Alisa’s Dairy-Free Kitchen
      • Brands We Love
      • Dairy Substitutes
      • Dairy Ingredient List
      • Understanding Food Labels
      • No Dairy Product Lists
      • Ordering Specialty Foods
      • Best Grocery Stores
    • Eating Out
      • Fast Food Listings
      • Recommended Restaurants
    • My Books!
      • Go Dairy Free 2nd Edition (best seller!)
      • Eat Dairy Free 1st Edition (full color!)
      • eBooks & Printables
      • Book Supplements & Resources
    • About Us
      • Meet Us
      • Contact Us
      • Join Us
      • Work With Us
    Go Dairy Free
    You are at:Home»Dairy-Free Recipes»Low-Sodium Cereal Snack Mix

    Low-Sodium Cereal Snack Mix

    0
    By Alisa Fleming on January 8, 2014 Dairy-Free Recipes, Dairy-Free Snack Recipes

    It’s hard to get my niece to eat anything snack-like that doesn’t have chocolate chips. The very concept of a mix with dried fruit repulses her, and an inquiry of, “What about dried cranberries?” was met with an immediate “Ew!” Yet, when we were at the store perusing the dried fruit and nut aisle, she proclaimed “Craisins! I love Craisins!” Ah, marketing; it really does work. Whether you call them cranberries or Craisins, these little gems make a great addition to this portable cereal snack mix.

    Cereal Snack Mix

    But, if possible, veer away from those Craisins, and select a brand that is fruit-sweetened, such as Eden Organic. Should added sweetener of any kind be out of the question, you can certainly use all raisins in this mix, or add chopped dried unsweetened apples. The sky is the limit with this kid-friendly finger food.

    But beyond sugar, this cereal snack mix also addresses a less commonly thought of concern with both kids and adults, sodium. The recipe and images were shared with us by the National Heart, Lung, and Blood Institute as a low sodium snack. Truth be told, I’ve never thought much about sodium, as I’m if anything, a low salt consumer (sugar is definitely my nemesis!). But, with the amount of processed food consumed in our society, I could easily see the concern over excess sodium intake, even at a young age.

    Case in point, a 2012 study of children and adolescents found that higher sodium consumption was associated with increased blood pressure. This effect was even greater in overweight and obese participants compared to normal weight participants. Research also suggests that much like sugar, a child’s taste for salt develops as they are exposed to it. Children who eat less salt, crave less salt, leading to positive habits in the future.

    I’m not an anti-salt person by any means myself; I actually do believe that many of us are deficient. But in watching someone eat an almost purely processed food diet firsthand, I can see how the sodium could easily get out of control. Just take a look at this graphic.

    Top Sodium Sources

    With dairy-free, we may skip some of this consumption, but not if dairy-free cheese alternatives are used. To help reduce sodium intake among kids, the National Heart, Lung, and Blood Institute offers the following wise tips:

    • Read food labels and compare the sodium amount in different products, then choose the options with the lowest amounts of sodium. Some varieties of bread can vary from 80 to 230 mg of sodium per slice. That can make a big difference in lunchtime sandwiches.
    • Pack fresh fruits and vegetables with lunch every day, like a small bag of baby carrots, snow peas, or grape tomatoes.
    • When buying prepared meals, look for those with less than 600mg of sodium per serving (or simply avoid them altogether!). Also, keep an eye on deli meat; it is notoriously high in sodium and may even contain dairy as a filler.
    • For a healthy snack, make trail mix like the Cereal Snack Mix below. For some other great ideas, see my post on 10 Tempting Trail Mix Recipes.

    Special Diet Notes & Options: Cereal Snack Mix

    This recipe is non-dairy / dairy-free, egg-free, gluten-free, peanut-free, soy-free, tree nut-free, vegan, and vegetarian, IF you are careful in selecting your cereal. Look for a Toasted Oat Cereal brand that is “safe” for your allergies and/or labeled as gluten-free. We found Full Circle Organic to be a good option for our needs, but there are many brands available.

    Make Your Own Snack Mix
     
    Print
    Prep time
    5 mins
    Total time
    5 mins
     
    Serves: 4 servings
    Ingredients
    • 1 cup dairy-free toasted oat cereal
    • ¼ cup unsalted dry roasted peanuts (or other unsalted nut)
    • ¼ cup raisins
    • ¼ cup dried cranberries
    Instructions
    1. Combine all ingredients, and toss well.
    2. Serve immediately, or store in an airtight container for up to 1 week.
    Notes
    Tip: Put snack mix in individual snack-sized bags for a great grab-and-go snack.
    3.2.2646
    Alisa Fleming
    • Website

    Alisa is the founder of GoDairyFree.org, Food Editor for Allergic Living magazine, and author of the best-selling dairy-free book, Go Dairy Free: The Guide and Cookbook for Milk Allergies, Lactose Intolerance, and Casein-Free Living, and the new cookbook, Eat Dairy Free: Your Essential Cookbook for Everyday Meals, Snacks, and Sweets. Alisa is also a professional recipe creator and product ambassador for the natural food industry.

    Related Posts

    Dairy-Free Slider Buns Recipe - soft, tender, homemade rolls that hold up well as burger buns! Cheap and delicious! So much better than store bought.

    Homemade Slider Buns that are Soft, Tender, and Cheap!

    Dairy-Free Chocolate Coconut Cupcakes with Coconut Frosting. Also tree nut-free and soy-free with oil-free, egg-free and gluten-free options. Tender, moist, and delicious!

    Perfect Chocolate Coconut Cupcakes with Dairy-Free Coconut Frosting

    This dairy-free shepherd's pie is based on a traditional recipe, with options including egg-free, gluten-free, and cottage pie.

    Shepherd’s Pie that’s Rich in Taste, but Cheap to Make Dairy Free

    Leave A Reply Cancel Reply

    Rate this recipe:  

    Go Dairy Free - The Guide and Cookbook for Milk Allergies, Lactose Intolerance and Casein-Free Living
    https://www.vegantreats.com/

    22 Dairy-Free & Vegan Alternatives to Cadbury Creme Eggs

    So Delicious Dairy Free Simply Yogurt Reviews and Info - Added Sugar Free, Plant Based, Allergy Friendly, All Natural

    So Delicious Dairy Free Simply Yogurt is Sweetened with Fruit, Not Sugar

    Enjoy Life FoodsFames Chocolates. From Brooklyn with loveEat dairy free bookChocolate Emporium
    Go Dairy Free is the leading website for information on the dairy-free diet. We share dairy-free recipes, product reviews, news, recommendations and health guides to aide those with milk allergies, lactose intolerance or a general need or desire to live without dairy. Dairy-free does include milk-free, lactose-free, casein-free and whey-free, too! We also offer ample resources for gluten-free, soy-free, food allergy, vegan and paleo diets. Please note that ingredients, processes and products are subject to change by a manufacturer at any time. All foods and products should be considered at risk for cross-contamination with milk and other allergens. Always contact the manufacturer prior to consumption. Disclaimer - All Rights Reserved - Privacy Policy Go Dairy Free © 2005-2022 Fleming Marrs Inc.

    Type above and press Enter to search. Press Esc to cancel.