The Ultimate Gut-Friendly Snack Mix

this Gut-friendly snack mix It’s the perfect balance of spiciness and flavor. Mellow, fiber-rich edamame beans are roasted and crisped, with crunchy elements from plantain chips and cashews, all wrapped in the warm umami of tamari and curry spice. A touch of salt satisfies your salty snack cravings, and coconut adds just the right amount of natural sweetness to balance the flavor. Not only is this snack mix delicious, but it also provides the nutrients your beneficial gut bacteria need. Keep reading for expert tips, including what dried fruit to add to this snack mix.

Tips from the EatingWell Test Kitchen

These are the top tips we learned while developing and testing this recipe in our test kitchen to ensure it works well, tastes good, and is good for you too.

• Save time in the kitchen by using pre-roasted edamame (skip step 1).
• Enhance the flavor of this homemade snack by adding dried mango or cherries.
• For even more creativity and crunch, include your favorite flavor of Chex cereal in place of or with plantain chips.

nutrition notes

• It looks like a banana, but plantain It is high in starch and tolerates cooking well. Plantains are rich in potassium, making them a great fruit for blood pressure health. Eating plantains regularly can improve your skin health and boost your immunity thanks to vitamin C and vitamin A. And the fiber in plantains feeds the beneficial bacteria in your intestines, allowing them to multiply.
• Edamame Young soybeans are harvested before they are fully ripe. Rich in gut-friendly fiber, plant-based protein, and healthy fats, these tiny beans are loaded with health benefits. Eating edamame regularly can lower your cholesterol, lower your blood sugar levels, have a healthier microbiome, stronger bones, and healthier blood pressure.
• coconut This fruit is low in carbohydrates and high in fat. However, the saturated fat found in coconut is not as harmful as the saturated fat found in highly processed foods. Plus, coconut is rich in fiber, which is good for your gut. According to the USDA, a quarter cup of shredded coconut provides about 2 grams of dietary fiber.. Coconut also contains essential vitamins and minerals, as well as powerful antioxidants.