Try customizing this basic recipe with your favorite dried fruits and nuts.

Makes 2 servings

ACTIVE TIME: 5 minutes

TOTAL TIME: 5 minutes

EASE OF PREPARATION: Easy

1/2 ounce whole shelled (unpeeled) almonds
1/4 ounce unsalted dry-roasted peanuts
1/4 ounce dried cranberries
1 tablespoon chopped pitted dates
1 1/2 teaspoon chocolate chips

Combine almonds, peanuts, cranberries, dates and chocolate chips in a small bowl.

NUTRITION INFORMATION: Per serving: 102 calories; 6 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 11 g carbohydrate; 3 g protein; 2 g fiber; 29 mg sodium; 69 mg potassium.

What you get: Potassium, magnesium, fiber, vitamins E and C.

1 Carbohydrate Serving

I grew up with GORP standing for "good ol' raisins and peanuts". We've updated it a bit with the chocolate chips, but what is your thought about just peanuts, raisins and chocolate chips for a balanced snack idea? Do you think it's necessary to have the dates and almonds too? Thanks, Ruth

Ruth, Washington, DC

Almonds are a good inclusion I think, because I've read that they have certain nutrients/mineral that are beneficial that peanuts alone don't have. I've read cranberries and berries in general are rich in antioxidants and lower in carbohydrates and have a lower glycaemic index than many other kinds of fruits, and when you taste cranberries, they're not very sweet, and rather tart. Cranberries are also good for fighting infections I've read. Dates seem to me to be quite sweet. I imagine they have a higher sugar content, but I believe they have some good nutrients, minerals etc. I suppose you could sub dried red grapes (raisins) to give sweetness to the mix. Choose red grapes because they have more antioxidants than white grapes. I'd also go for higher content cacao chocolate, because the darker the chocolate, the more antioxidants in it. You could also add or sub pistachios for peanuts or almonds, or pecan pieces. Most nuts have a lot of healthy fat, but remember that it IS fat, and high in calories. On the other hand, eating fat seems to satisfy cravings better.

CC, Sydney, Au