Posted by Jennifer Carter

Another little trick to getting anything healthy in my little ones – nuts. I make a “special” trail mix.  Here’s how.   First, select nuts that your kids will eat from this list.   Here is little reminder of some of the benefits.  Nuts are extremely healthy.  You can’t go wrong with any of these.  It’s a matter of personal preference, although I do wish my kids would alternate nuts.  They are very picky and walnuts seem to be an issue for them.  (I’ll share my trick on how I do sneak walnuts in them in my next blog post.)  

  • Macadamia Nuts - High in good fats, low in protein and carbs, high vitamin B1, and magnesium.
  • Pecans - 19 vitamins and minerals,  an anti-inflammatory,  magnesium rich, heart healthy oleic acid, phenolic antioxidants, and immune-boosting properties.
  • Walnuts - Anti-inflammatory plant-based omega-3 fats, along with high amounts of copper, manganese and biotin.  *Apparently only two handfuls a day of walnuts may help prevent both prostate and breast cancer and support brain health.
  • Almonds - Rich in antioxidants including phenols, flavonoids, and phenolic acids, which are associated with vegetables and fruits.
  • Brazil Nuts - Healthy fats, fiber, vitamins, and minerals but an excellent source of organic selenium, a powerful antioxidant-boosting mineral that may be beneficial for the prevention of cancer.  *Be careful, only eat a couple a day due to potency.
    • Pistachios - High in lutein, beta-carotene, and vitamin E compared to other nuts.
    • Pumpkin Seeds - Wide variety of nutrients ranging from magnesium to copper, protein, and zinc, nutritional powerhouses.
    • Sunflower Seeds - Sunflower seeds are rich in vitamin E, copper, B vitamins, selenium, phosphorus, and magnesium.

    So, after you pick the nuts your kids will tolerate add organic goji berries, organic mulberries and organic chocolate chips! Goji berries and mulberries are two of my newly discovered dried fruits.  They are so rich in antioxidants, improve immune function, fight cancer and stabilize blood sugar.  

    I make my daughters' trail mix with pistachios, cashews and the berries and chocolate chips and they snack on it during school and during the weekends.  Adding the chocolate chips and mulberries did the trick!  I’m always thinking about new ways to sneak powerful nutrition in them.

    PS: I buy my organic chocolate chips and mulberries from nuts.com.  Goji berries can be found in any health food store.