On my latest flight on Continental, at around breakfast time, they served a very nice, spicy muffin. It seemed to be comprised of some combination of apple/carrot/golden raisin/banana. It may have had walnuts in it too. They gave us seconds, too!
This, along with whatever we wanted to drink. They had good orange juice as well.
For a lunchtime snack, Continental serves nice carrot sticks.
BTW, last March, America West still had peanuts in its trail mix. And, I thought peanuts were supposed to be disappearing because of alergies, not because of choking??