If you’ve been reading this blog a while, you may remember that back in May, I went to the General Mills headquarters, where I met with representatives from the company and several other dietitians and wellness bloggers. characters

I appreciated the chance to engage in a discussion about what’s important to us in terms of promoting health and encouraging healthy food choices. We learned about how various products are made as well as what the company is working on to phase out ingredients such as artificial flavors, coloring agents, and ingredients such as sugar and high-fructose corn syrup. It’s been encouraging to see these positive changes actually go into effect.

Gluten-Free Cheerios hit shelves this month, and though I know cereal is something of a controversial topic in some circles, I’m happy to see another mainstream option available for people living with gluten intolerance. To me, when looked at in the context of other announcements of positive changes to come to major food companies (including fast-food companies) this year, it suggests that consumers’ requests for more healthful items are actually being listened to and put into practice. So keep voting with your forks (or spoons) and make noise about what matters to you!

This recipe was originally called “Helicopter Parent Snack Mix” because as I was brainstorming, I realized I was unconsciously trying to avoid red-flag items that often have to left out and worked around. I was making fun of myself for sounding like a stereotypical nervous parent panicking about the poisons in our food supply and what the hell are you allowed to pack in your kid’s lunchbox anymore anyway?Helicopter Parent Snack Mix

So yes. This gluten-free, nut-free, soy-free whole grain snack has no added sugar or dyes and makes a perfect school-day fuel for your kids. Or for you.


  • 4 cups gluten-free cheerios
  • 4 cups non-GMO popped popcorn
  • 1 cup pumpkin seeds
  • 1 cup apple rings
  • 1 teaspoon pumpkin pie spice


Combine all ingredients in a large bowl and toss well to mix. Done.

Do you or your child have a food allergy or intolerance? What are some of your favorite snacks?

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