In The Mix

My three-year-old daugter loves to be in the kitchen. She climbs up on the stool in her little apron and chef's hat, ready to go to work. One of her favorite projects is trail mix. Every week we put a batch together. It is the easiest and the least messy thing we are whipping up these days. This is a great one for kids. There is no measuring involved, they can choose what and how much of each item, and taste test as they go. It's a quick and fun thing to do in the kitchen and it offers immediate gratification-no waiting for the oven to buzz. Just mix the ingredients together and enjoy! Eat it by the handful, sprinkle it on top of toast with your favorite nut butter, or add it to a parfait. So what is in our trailmix this week?

Cashews-lower in fat than most nuts, high in copper, an essential component of many enzymes, plays a role iron utilization, elimination of free radicals, development of bone and connective tissue, and the production of the skin and hair pigment called melanin; also good source of magnesium, trytophan, and phosphorus.

Soy nuts-contain phytochemicals (called isoflavones), which have been shown in hundreds of studies to help prevent heart disease and several forms of cancer.

Macadamia nuts-a high energy food, full of protein and fiber and loaded with antioxidants, fiber, phytochemicals, protein, minerals, monounsaturated fats.

Goji berries-himalayan superfruit that has been used in Asian herbal medicine for thousands of years, packed with essential amino acids, good source of vitamin C, rich in Vitamin A, and over 20 trace minerals and vitamins including zinc, iron, phosphourus, riboflavin, vitamin E as well as carotenoids, including beta-carotene. Wow!

Coconut chips-add a tasty crunch with fiber and protein.

Sprouted pumkin seeds (by Go Raw)-one of the healthiest foods in the world, high in amino acids, zinc, protein, and iron. *Many believe they can help prevent prostate cancer.

Sunflower seeds-this source of fiber is also high in vitamin E, B1 (thiamin), maganese, magnesium, copper, tryptophan, phosphorus, folate, B5 and selinium, which detoxifies and helps prevent cancer.

Pinenuts-nature's only source of pinoleic acid, which stimulates hormones and helps diminish your appetite; have the highest concentration of oleic acid (a monounsaturated fat that aids the liver in eliminating harmful triglycerides from our body); good source of iron and magnesium.

Pecans-contain more than 19 vitamins and minerals – including vitamin A, vitamin E, folic acid, calcium, magnesium, phosphorus, potassium, several B vitamins; may help inhibit unwanted oxidation of blood lipidslipids, thus helping prevent coronary heart disease.

Walnuts-an excellent source of omega-3 essential fatty acids (a special type of protective fat the body cannot manufacture), have many potential health benefits ranging from cardiovascular protection, to the promotion of better cognitive function, to anti-inflammatory benefits helpful in asthma, rheumatoid arthritis, and inflammatory skin diseases such as eczema and psoriasis. Also contain an antioxidant compound called ellagic acid that supports the immune system and appears to have several anticancer properties.

Unsweetened carob chips-yummy chocolate flavor without the caffeine.