Trail Mix

Purchase the Full “New Tradition Recipe” for $5.00.

July's 2007 New Tradition Recipe...

Trail Mix

Raw, hulled Pecans (Rosemary Pecans)

Raw, hulled Cashew Nut

Raisins

Sweet Butter (Do not substitute margarine)

Dried Rosemary

Cayenne Pepper

Sea salt

Old-Fashioned Rolled Oats

Carob Chips (see our Carob Chips recipe)

Apricots cut into pieces

Cherries cut into pieces (optional)(dried cranberries may be substituted)

Pears cut into pieces (optional)

Filtered water

PECANS

Nutritional Benefits

The pecan nut that owes much of its flavor to its high fat content, which runs about 71 percent most of it in the form of heart-healthy monounsaturated oleic acid. Although this translates to a high calorie count, the pecan’s endowment of macro- and micronutrients justifies its caloric price tag.

In addition to monounsaturated fat, pecans also contain significant amounts of plant sterols, which have been widely researched for their cholesterol-lowering effects. By competing with cholesterol for absorption from the intestine, beta-sitosterol and other plant sterols have been shown to lower LDL (bad) cholesterol concentrations by 10 to 14 percent.

Pecans are also an excellent source of vitamin B1 (17 percent of the recommended daily intake per ounce) and a good source of vitamin B3 (6 percent of the recommended daily intake), vitamin B6 (5 percent of the recommended daily intake), and vitamin E (8percent of the recommended daily intake).

In addition, this nut really shines in the mineral department. A 1 – ounces serving of pecans supplies 71 percent of the recommended daily intake of manganese, 38 percent of the recommended daily intake of copper, 19 percent of the recommended daily intake of molybdenum, 16 percent of the recommended daily intake of zinc, 11 percent of the recommended daily intake of magnesium, 4 percent of the recommended daily intake of potassium and selenium, and 2 percent of the recommended daily intake of calcium.

Health Benefits

The health benefits of pecans are similar to those of other nuts that provide a high content of monounsaturated fat and Arginine.

CASHEW NUT

Nutritional Benefits

The Cashew Nut are a very good source of monounsaturated fats. They are also a good source of many minerals, including copper, magnesium, potassium, iron, and zinc. In addition, cashew nuts are a food source of biotin and protein.

Health Benefits

The health benefits of cashews center around their excellent nutritional value. Cashew nuts have a lower fat content and a higher protein and carbohydrate content than most other nuts.

The fat that they do contain is mostly (65 percent) derived from oleic acid, a monounsaturated oil with known benefits in protecting against heart disease and cancer. Although cashew nuts are lower in vitamin E and calcium than most nuts, they are a good source of protein, magnesium potassium, iron, and zinc.

RAISINS

Nutritional Benefits

Raisins are an excellent source of the trace mineral boron. They are also a very good source of antioxidants and dietary fiber and a good source of B1 and B6. A 3 ½ ounce serving provides 299 calories, 3.1 grams of protein, 0.5 gram of fat, and 79.2 grams of carbohydrate, with 3.7 grams of fiber and 59.2 grams of natural sugars (fructose and glucose), as well as 1.9 grams of iron and 749 grams of potassium.

Health Benefits

Raisins, like prunes, are often recommended to promote bowel regularity due to their high fiber content. However, a possible new use for raisins is as an alternative to sedum nitrite, a preservative commonly used in bacon, beef jerky, prepared lunch meats, and ham. Sodium nitrite has been found to break down into cancer-causing chemicals known as nitrosamines during digestion. Food science researchers at Oregon State University have shown that ground-up raisins are an excellent substitute for sodium nitrite. In addition to inhibiting bacterial growth, raisins bring multiple nutritional benefits to products traditionally preserved with sodium nitrite because they are high in antioxidants and have lots of fiber.

SWEET BUTTER

Medicinal Properties

Butter, according to USDA standards, is a concentrated source of milk fat made from milk or cream or both that contains a minimum of 80 percent fat along with some water and nonfat milk solids (casein, lactose, and minerals).

ROSEMARY

Medicinal Properties

The German government has approved internal rosemary use for treatment of indigestion and a supportive treatment for rheumatism and related disorders. It has approved the herb for external use by people with circulation problems.

Health Benefits

Rosemary contains several potent antioxidants. One of the chief antioxidants is rosmarinic acid. This Compound can act to reduce inflammatory responses by altering the concentrations of inflammatory messenger molecules, such as leukotriene and B4, making rosemary potentially useful for people with inflammatory conditions, such as rheumatoid arthritis, as well as bronchial asthma and atherosclerosis.

Rosemary also contains substances such as flavanoids and volatile oil that are useful for stimulating the immune system, increasing circulation, and improving digestion. Rosemary has been shown to increase the blood flow to the head and brain, thus improving concentration, too.

CAYENNE PEPPER

Health Benefits

Cayenne is an anti-inflammatory and anti-irritant. It can ease aspirin-induced upset stomach, fights ulcers, and enhances athletic performance. Cayenne is a digestive aid. It stimulates the production of gastric juices, aids metabolism, and relieves gas.

SEA SALT

Medicinal Properties

Salt is vital to good health, and it is required by the human body in order to function properly. Sodium functions as an electrolyte, and assists with regulating the electrical charges within our cells. Chloride supports potassium absorption, enhances carbon dioxide transportation, regulates body fluid levels, and is an essential component of digestive acids. Salt is a necessary element, and life itself would be impossible without it. Salt provides a necessary link which allows the body to be hydrated. It also has anti-bacterial and anti-viral making it a perfect preservative.

OLD-FASHIONED ROLLED OATS

Nutritional Benefits

Oats are a very good source of the minerals manganese, selenium, and phosphorous. They are also a good source of the minerals magnesium and iron. Oats have more than three times as much magnesium as calcium (177 milligrams versus 54 milligrams per cup of dried oats). In addition, oats are a good source of vitamin B1 and soluble dietary fiber.

Health Benefits

Oat brain dietary fiber is high in beta-glucan, which helps to lower cholesterol by binding bile acids and removing them from the body via the feces. Since 1963, more than thirty clinical studies have examined the effect of oat bran on serum cholesterol levels. Various oat preparations containing either oat bran or oatmeal have been used, including cereals, muffins, brads, and entrees. The overwhelming majority of these studies demonstrate a very favorable effect on cholesterol levels.

Studies also show that oat bran has beneficial effects on blood sugar as well. Adults with type 2 diabetes who were given foods high in oat fiber or given oatmeal – or oat bran – rich foods experienced a much lower rise in blood sugar then those who were given white rice or bread.

CAROB CHIPS

Nutritional Benefits

Carob flour is relatively low in calories and high in fiber. Carob is an excellent source of vitamins A, B2, B3, and B6. It is also an excellent source of a number of minerals, including copper, calcium, manganese, potassium, and magnesium. It is also a good source of zinc and selenium.

Although carob powder is somewhat bland compared to chocolate, carob improves upon chocolate in a number of beneficial ways:

1) It is stimulant—free and requires no additional sweetening.

2) It is virtually fat—free.

3) Both carob and low-fat cocoa powders are low in sodium and high in potassium.

4) Both carob and cocoa contain calcium, but carob provides twice the amount of calcium found in cocoa. Plus carob contains no oxalic acid, which interferes with calcium absorption.

5) Carob pods are also free of phenylethylamines, small nitrogen—containing molecules found in chocolate that, in susceptible individuals, can trigger migraines.

6) The powder is high in protein and rich in fiber, particularly pectin.

Health Benefits

In addition to being a healthy alternative to chocolate, carob provides other benefits. In particular, for treating children’s diarrhea, where as in adults it showed little help with traveler’s diarrhea.

Carob’s beneficial effects are due primarily to its tannins and large sugar molecules. Unlike many tannins, those found in carob are not water-soluble, so they don’t bind to proteins and render them unavailable, as many tannins do. Instead, carobs tannins not only have an astringent or drying effect in the gastrointestinal system but also bind to and inactivate toxins and inhibit the growth of bacteria. Its large sugar molecules make carob pulp gummy and able to absorb water and act as a thickener, helping to blind together watery stools. Taken with plenty of water, 15 grams of carob powder mixed with a little applesauce or mashed sweet potato provides a palatable, child-safe remedy. Adults should use at least 20 grams of carob powder.

Also, by making food more viscous in the stomach, the dietary fiber and sugars provided by carob may reduce the reflex of acid into the esophagus, producing relief for sufferers of gastroesophageal reflux disease (GERD).

Tips for Preparing

Carob is sweeter than cocoa or unsweetened chocolate, so when substituting carob for chocolate, reduce the amount of sugar or sweetener by 20 percent. Also, since carob has a milder flavor than chocolate, when using carob in a recipe designed for chocolate, consider enhancing the taste by adding spices, such as cinnamon, peppermint, or coffee.

Safety

No safety concerns are associated with carob. Allergic reactions are extremely rare, and no drug interactions with carob are currently known.

UNSULPHURED APRICOTS

Nutritional Benefits

Apricots are good sources of potassium, iron and carotenes. Apricots are also a good source of fiber.

Family

Apricots are in the same families as Almond, Cherry, Peach, and plum.

Health Benefits

For a fruit, apricots are a good source of carotenes such as lycopene and lutein. The carotenes give red, orange, and yellow colors to fruits and vegetables. They are particularly beneficial for preventing macular degeneration, heart disease, and cancer.

How Unsulphured Apricots are made

Blenheim apricots, are sun dried, the secret to the sweet apricots is overripe (longer on the tree) apricots. The more overripe a piece of fruit is, the sweeter it tastes & the darker it dries. Local Harvest.org

UNSULPHURED CHERRIES

Nutritional Benefits

Sour cherries are lower in calories than sweet cherries. Sour cherries are also higher in vitamin A, than their sweet counterparts.

In addition to their content of flavanoids, melatonin, and perillyl alcohol, both varieties of cherries contain significant amounts of several nutrients. Sour cherries are an excellent source of vitamins A and C, a very good source of copper, and a good source of manganese. Sweet cherries are a good source of vitamin C and copper.

Family

Cherries belonging to the rose family as apricots, peaches, and plums; there are two types of cherries: sweet and sour.

Health Benefits

Cherries, like Berries, are rich sources of flavanoids, specifically anthocyanidins and proanthocyanidins, the flavanoids molecules that give this fruit it deep red-blue color. In general, the darker the cherry, whether sweet or sour, the better it is for you.

In addition to their anthocyanidins, Montmorency tart cherries have been found to contain significant quantities of melatonin, a hormone produced in the pineal gland at the base of the brain that influences the sleep process and is also a very powerful antioxidant.

Cherries may also offer significant anti-cancer protection.

Finally, cherries are particularly useful in the treatment of gout. Gout is a type of arthritis associated with an abnormally high concentration of uric acid in the blood. Uric acid is produced in the liver and enters the bloodstream.

UNSULPHURED PEARS

Nutritional Benefits

Pears are a very good source of dietary fiber. They are also a good source of vitamin C, copper, vitamins B2 and E, and potassium.

Family

Are related to apple and the quince.

Health Benefits

Pears are an excellent source of water-soluble fivers, including pectin. In fact, pears are actually higher in pectin than apples. This makes them quite useful in helping to lower cholesterol levels and in toning the intestines.

Pears are often recommended by healthcare practitioners as a hypoallergenic fruit high in fiber that is less likely to produce an adverse response than other fruits.

REFERENCE:

Mountain Rose Herbs learning page for Sea salt.

This is our version of the recipe in this book:

“Nourishing Traditions”

By “Sally Fallon with Mary G. Enig, PhD

Where to buy the Book