Natural, air-popped popcorn is a great snack to add to lunchboxes for fibre, as well as some magnesium and iron.  We’ve teamed the popcorn in our gluten free and nut free trail mix with some crunchy seeds for protein and some healthy fats, a little dried fruit for sweetness and colour.  We’ve chosen dried apricots for their vitamin A for skin and immune function, dried gojis for their selenium content (hard to find in Australian soils!) for thyroid health and powerful antioxidant activity and a few prunes for their great fibre content.  You can choose your own dried fruit to suit your children’s tastes.


It’s good to remember that although dried fruit is a healthier alternative to lollies and chocolate, it should still be considered a sometimes food.  The drying process removes the water from the fruit (the most abundant part of the fruit), and leaves it high in sugars, and although it is natural, can still upset blood sugar and energy levels.


Perfect for school lunchboxes, road trips, camping and shopping trip hangries.





Lactose Free | Gluten free | Vegetarian | Nut Free | Vegan | Low FODMAP Options | Egg Free | Dairy Free | Wheat Free | Soy Free | Seafood Free



Family friendly | Snack


Preparations time: 5mins

Serves: 5



2 cups natural, air-popped popcorn

½ cup pumpkin seeds

½ cup sunflower seeds

½ cup dried coconut chunks or flakes

2 tbsp goji berries

5 dried apricots (preservative free), chopped

5 prunes, deseeded and chopped







  1. Add all the ingredients to a large jar and shake to combine.
  2. Scoop ½ cup serves into a smaller container or lunchbox section to serve.


Variations & Substitutions

Drizzle the trail mix with 2 tsp olive oil and sprinkle with 1 tsp smoked paprika and 2 tsp nutritional yeast (available at health food stores, bulk food stores such as The Source, or online – it has a cheesy flavour similar to parmesan without the dairy, and is a vegan source of vitamin B12).

For a sweet version, drizzle the trail mix with 2 tsp olive oil and sprinkle with 1 tsp cinnamon and ½ tsp vanilla powder.