Cranberry and Coconut Trail Mix

In response to Alex’s request, here is something simple and easy to make that transports well and is highly nutritious for a student on the go. It provides needed energy, brain boosting power and much immunity to many diseases, which could be found among college students. Enjoy this delicious and guilt free snack!


When making a trail mix of any kind be sure to include coconut. Research indicates that it helps kill all kinds of viruses, bacteria, fungi, yeast and parasites which include those that cause influenza, herpes, AIDS, ulcers, urinary tract and bladder infections, gum disease, athletes foot, eczema, lice, tapeworms and even some sexually transmitted diseases and many other infections. Coconut improves the absorption of nutrients in other food including vitamins, minerals and amino acids while it also helps reduce risks associated with diabetes, malabsorption syndrome, cystic fibrosis, gallbladder disease, Crohn’s disease, osteoporosis and many other diseases. Coconut helps the body produce energy in preference to being stored as body fat which in turn helps prevent obesity. Coconut promotes healthy skin and hair, prevents wrinkles and age spots and provides protection from the damaging effects of ultraviolet radiation from the sun.

Dried cranberries not only help prevent bladder infections by decreasing the ability of bacteria to stick to the walls of the bladder, they prevent bad cholesterol from sticking to the walls of arteries which helps increase good cholesterol levels and they block bacteria from sticking to teeth preventing the formation of dental plaques and tooth decay. For overall health, cranberries fight against bacterial and viral infections that can occur anywhere in the body and help strengthen the immune system.

Walnuts are a great source of omega 3 fatty acids which help lower bad cholesterol and increase good cholesterol which helps to prevent heart disease and strokes. They also support better cognitive and motor performance as they support the brain and central nervous system and because they boost melatonin levels they can help cure restless nights. Walnuts are full of protein which provides satiety, an important aspect to any trail mix.

Almonds are a source of many nutrients which help in development of the brain and they are considered to induce high intellectual levels. They are good to eat during pregnancy because they contain folate which helps to reduce the incidence of birth defects. The presence of manganese, copper and Riboflavin in almonds contributes to energy production making them perfect for people on the go.


1 cup dried cranberries
1 cup coconut chips*
1/2 cup walnut halves
1/4 cup whole almonds

Combine all. Serve as a snack for any occasion. Coconut chips are often available in grocery stores but if not they are easy to make by following this simple recipe for coconut chips or shredded coconut could be substituted.
©Janice Moreland

See Sources*

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