Walnuts

Walnut trees provide fine wood for furniture of veneers, produce edible nuts, and serve as ornamental shade plantings. The most common, the English Walnut, is produced commercially primarily in California and Oregon. The fruit is a drupelike nut, with an outer leathery husk and an inner hard and furrowed stone, or nut. Walnuts can easily be combined with other ingredients to yield a complete protein quotient. Walnuts contain no cholesterol and are high in unsaturated fats.

Rich in:
- Iron
- Folacin
- Thiamin
- Zinc
- Copper
- Magnesium
- Potassium
- Phosphorous

Benefit(s)
- Reduces risk of heart disease

Hazelnuts

Filberts, or hazelnuts, are high in heart-friendly monounsaturated fat. They contain the highest level of folic acid of any tree nut, as well as fiber, vitamins E, B6 and A, Potassium and Calcium.

Rich in:
- monounsaturated fat
- Folic acid
- Fiber
- Vitamin E
- Vitamin B6
- Vitamin A
- Potassium
- Calcium'

Benefit(s)
- Reduces risks of heart disease

Rolled Oats

It is a high-fiber diet that may help prevent cancer, heart disease, and other serious ailments, roughage has started to get some respect. Oats may reduce heart disease risk when eaten as part of a diet low in saturated fat and cholesterol.

Rich in:
- Fiber

Benefit(s)
- Helps prevent cancer
- Reduces risk of heart disease
- Lowers cholesterol

Royal Muesli

Muesli contains top quality rolled oats and supplemented with generous portions of pumpkin seeds and sunflower seeds. To top it all off, we have also included black raisins to complete a wholesome and healthy meal.
Fave's Royale Muesli consists of premium rolled oats, high grade sunflower and pumpkin seeds and choice raisins.

Benefit(s)
- Pumpkin Seeds Promote Prostate Health
- Calm Your Nerves, Muscles and Blood Vessels with Sunflower Seeds' Magnesium
- Oats Lower Cholesterol Levels
- Raisins Promote Healthy Gums and Teeth

Wheatgerm

Wheatgerm is milled from the most nutritious part of the wheat kernel. By including wheat germ in your daily diet, you can enjoy great benefits of this cereal.

Rich in:
- Vitamin E
- Vitamin B1
- Vitamin B6
- Folic acid

Benefit(s)
- Helps maintain healthy skin and is an effective antioxidant
- Helps to convert carbohydrate into energy
- Helps maintain healthy skin and hormone balance

Lecithin

Often referred to as oil-free lecithin, lecithin granules have essentially all the natural soybean oil removed from them. Lecithin can be mixed with any foods and consumed as a nutritional supplement. It has a mild nutty flavor. Lecithin granules made of Soy Flour and Liquid Lecithin are sometimes referred to as Soy Lecithin Granules. As the name suggest, it is rich in lecithin derived from the soybean. It is commonly referred to as soya or soy bean lecithin.

Rich in:
- Choline
- Soy
Benefit(s)
- Promotes cardiovascular health
- Improves liver and cell functions
- Helps fat transport
- Helps reproduction
- Helps child development
- Improves physical performance during endurance activities
- Improves memory

Sunflower Seeds

A natural ingredient for salads and cereals, or just to snack on, sunflower seeds are a good source of potassium and phosphorous. They can be added to salads or party mixes

Rich in:
- Potassium
- Phosphorous
Benefit(s)
- selenium present in sunflower seeds helps lift up moods

Pumpkin Seeds

Pumpkin seeds are high in protein, phosophorous and iron. Excellent choice in salads or just for snacking. There's no need to worry about what to do with the shells......because there aren't any!

Rich in:
- Protein
- Phosphorous
- Iron

Flaxseed

Flaxseed, when combined with a low-fat diet, may retard the growth of prostate tumors, according to preliminary studies at Duke University Medical Center. The seed is a rich source of lignan, a family of fibers that bind to the male hormone testosterone and limit its ability to promote prostate tumor growth. Flaxseed also contains omega-3 acids, which have shown a protective effect against cancer and heart disease.

Rich in:
- Lignan
- Omega-3 acids
Benefit(s)
- Protective effect against cancer & heart diseases
- Retards the growth of prostate tumors

Macadamia Nuts

The macadamia nut tree originated in the rain forests of Queensland, Australia. It takes about seven years for the macadamia tree to bear fruit. The fruit is generally gathered by hand during most of the year except for July and August.
Macadamias are the creme de la creme among nut connoisseurs and prized by cooks for the creamy texture and exotic, buttery taste they add to recipes. This tasty, upscale nut contains no cholesterol and is low in sodium and saturated fats. Over 80 percent of the fatty acids in macadamias are monounsaturated. That's more monounsaturates than those found in olive oil! Monounsaturated fat (often called good fat) has been shown to lower blood cholesterol, possibly having a cleansing effect on the arteries and reducing the risk of heart disease.

Rich in:
- Vitamin A
- Thiamine
- Riboflavin
- Niacin
- Iron
- Palmitoleic acid

Benefit(s)
- Aids fat metabolism
- Reduce stored body fat
- Lowers blood cholesterol

Pine Nuts

The best thing about pine nuts is their high concentration of monounsaturated fat, which paves the way for a healthier cardiovascular system. The vitamin D in pine nuts leads to stronger bones and teeth, by improving the body's ability to absorb calcium, and vitamins A and C may sharpen vision and boost the immune system.

Rich in:
- Vitamin D
- Vitamin C
- Vitamin A
Benefit(s)
- Strengthens bone and teeth
- Improves cardiovascular system

Unsalted Peanuts

Peanuts are not true nuts, but legumes - the shell-enclosed seeds of a leguminous bush or vine. These legumes have more protein than other nuts and the fat content falls in the moderate range for this class of foods. The latest findings about peanuts show that they also contain resveratrol - a phytochemical (also found in red wine and grape juice) that is associated with lowering the risk of heart disease.

Rich in:
- Niacin
- Managanese
- Folate
- Vitamin E
- Magnesium
- Dietary Fiber

Benefit(s)
- Lowers risk of heart disease

Pistachios

The pistachio has a hard, tan shell that encloses a pale green nut. The shells may be dyed red (for no reason other than people are familiar with it). When buying unshelled pistachios, make sure the shells are partially open. Closed shells mean the nutmeat is immature.

Rich in:
- Thiamin
- Phosphorus
- Iron
- Vitamin A
- Calcium

Cashew Nuts

It has also been noted that cashews provide more of the essential trace elements like iron, copper and zinc than all other nuts. These minerals in their organic form protect our physical health and nervous system. Cashews are excellent dietary supplements in the human diet especially in lactating women, pregnancy, children and convalascing patients. Protein is present in abundance and that too of a good quality.
Rich in:
- Amino acids
- Phosphorus
- Sodium
- Magnesium
- Potassium
- Vitamin B
- Calcium

Benefit(s)
- Treats scurvy
- Treats anemia
- Alleviates nervous weakness

Chickpeas

Garbanzo beans, or Chickpeas, are part of the legume superfood family and are a valuable source of nutrients such as protein, fibre, potassium and iron. Leading dieticians and nutritionists recommend people include two to three servings of legumes each week as part of a healthy balanced diet.

Rich in:
- Protein
- Fibre
- Potassium
- Iron
Benefit(s)
- Strengthens bone and teeth

Almonds

Almonds contain generous amounts of vitamin E, considered a powerful antioxidant with cancer-fighting qualities. They're also high in magnesium, containing even more than spinach. Almonds are also abundant in phosphorus, which is good for bones and teeth. One ounce (28 g) contains 143 mg of phosphorus. They also contain potassium, iron, zinc, copper, manganese, and trace amounts of the B vitamins thiamin and riboflavin.

Rich in:
- Iron
- Potassium
- Zinc
- Vitamin E
- Copper
- Manganese
- Vitamin B

Benefit(s)
- Strengthens bone & teeth

Dried Mangoes

The mango is well-known for its medicinal properties. It is antiscorbutic, diuretic, laxative, invigorating, fattening and astringent. It tones up the heart muscle, improves complexion and stimulates appetite. It increases the seven body nutrients called 'dhatus' in Ayurveda. They are food juice, blood, flesh, fat, bone marrow and semen.

Rich in:
- Antioxidant nutrients
- 19 Amino acids
- 21 trace minerals
- more beta-carothene carrots
- 500 times more Vitamin C than oranges

Benefit(s)
- Said to be beneficial for liver disorders

Wolfberries

Wolfberries have a rich history in China, going back thousands of years (1000 AD) for its healing benefits of nourishing the Yin, strengthening the eyes, liver, kidneys, nourishing the blood, and supporting the immune system. In China, wolfberries are highly regarded for centuries as the nutritional and therapeutic plants used for anti-ageing and long life. People living in the West Elbow Plateau of Inner Mongolia have a life expectancy well over 100 years. Wolfberries are eaten daily by the people. It's been said the people living in that area seldom suffer from arthritis, cancer and diabetes.

Rich in:
- Antioxidant nutrients
- 19 Amino acids
- 21 trace minerals
- more beta-carothene carrots
- 500 times more Vitamin C than oranges

Benefit(s)
- Reduces risk of prostrate/lung & stomach cancers
- Increases cancer survival

Honey Red Tomatoes

A major rich in: the antioxidant lycopene that reduces the risk of cancer by 40% -- notably prostate, lung and stomach cancers - and increases cancer survival. Tomato eaters function better mentally in old age and suffer half as much heart disease. Concentrated tomato sauce has 5 times more lycopene than fresh tomatoes, and canned tomatoes have three times more than fresh ones.

Rich in:
- Lycopene
- Iron
- Potassium
- Vitamin B

Benefit(s)
- Reduces risk of prostrate/lung & stomach cancers
- Increases cancer survival

Raisins

Raisins are rich in: (i) carbohydrates, (ii) minerals and (iii) vitamins. The high food value of raisins arises chiefly from their sugar content. They contain eight times more sugar than grapes. The sugar contained in raisins is of superior quality, like that of the grapes, as a major portion of this sugar is formed by glucose and fruit sugar. Glucose is effective in producing quick heat and energy in the body

Rich in:
- dietary fibre
- Iron
- Potassium
- Vitamin B

Benefit(s)
- Treats debility & wasting diseases
- Helps convalescence

Dried Longans

Dried longans are high in iron and is said to improve concentration and memory. Dried longan flesh is also an ingredient in herbal medicine used for stomach ache, insomnia and as an antidote for poison.

Rich in:
- Iron
- Fibre

Benefit(s)
- Improves concentration & memory
- Alleviates stomach-ache
- Alleviates insomnia

Dried Guava

It is a fruit that serves extremely well as a healthy snack alternative throughout the day.

Rich in:
- Antioxidants
- Fibre

Benefit(s)
- Known to help digestive system

Figs

Iranian Figs
The ancient Greeks realised the health benefits of figs and included them in the diet of the athletes for the first Olympic games.

Rich in:
- High fibre
- Calcium
- Magnesium
- Potassium
- Iron

Turkish Figs
Turkish Figs are fat-free, sodium-free and, like other plant foods, cholesterol-free. A small serving of about 1 1/2 turkish figs equals one fruit exchange, or 15 grams of carbohydrate, provided in the form of glucose and fructose.

Benefit(s)
-Helps in weight management programs

Dried Bing Cherries

Bing Cherries are high in a number of phytochemicals, including: anthocyanins (pigments responsible for the red and blue colors of fruits and vegetables), which may have anticancer properties based on their antioxidant activities that defend cells against harmful carcinogens; and quercetin, a so-called flavonoid, which is an antioxidant and may have both anticancer potential as well as anti-inflammatory and antihistaminic properties.

Rich in:
- Pectin
- Beta-carothene
- Vitamin C
- Potassium

Benefit(s)
- Alleviates gout
- Helps prevent tooth decay

Dried Blueberries

Blueberries contain anthocyanosides, an anti-bacterial pigment which has a beneficial effect on blood vessels and the treatment of varicose veins.
Blueberries are also useful in the treatment of cystitis and other urinary infections.

Rich in:
- Vitamin C
- Beta-carothene
- Vitamin B1
- Potassium

Benefit(s)
- Strengthens blood vessels
- Treats varicose veins
- Treats cystitis
- Treats urinary infections

California Cranberries

Cranberries are the most potent antioxidants among common fruits studied. They possess anticancer properties, inhibit the growth of common foodborne pathogens and contain antibacterial properties that aid in the prevention of urinary tract infections (UTIs).

Rich in:
- Anti-cancer agents

Benefit(s)
- Prevents Urinary Tract Infection (UTI)
- Prevents constipation
- Lowers fatigue

Dried Strawberries

Eight strawberries will provide 14 percent of the recommended daily intake of Vitamin C for kids.

Rich in:
- Iron
- Pottasium
- Folic Acid
- Vitamin C

Benefit(s)
- Contains cancer-fighting antioxidants

Apricots

Apricots are good potassium-replacers for those on diuretics, but there is some debate among nutritionists whether the form of potassium found in apricots (potassium gluconate) is as easily absorbed by the body as such other forms as potassium citrate or potassium chloride. It is interesting to note that both the fresh and dried apricot are a main food staple of a tiny Hunza principality in the Himalayas, who are known for their extreme longevity, excellent health, and an almost exclusive vegetarian diet.

Rich in:
- Iron
- Phosphorus
- Pottasium - Vitamin A
- Carotenes - Vitamin C
- Calcium
- Malic Acid
- Silicon
Benefit(s)
- Lowers risk of cancers (larynx, esphagus & lungs)
- Treats Anemia
- Alleviates arthritis
- Alleviates rheumatism.

Dried Apple Rings

Apples are rich in pectin, a soluble fiber, which helps the body to eliminate cholesterol and also protects against environmental toxins. Research has shown that 2 apples a day can lower cholesterol by up to 10%. Apples also contain malic acid which helps to treat rich fatty foods.

Rich in:
- Vitamin C
- Malic Acid

Benefit(s)
- Alleviates arthritis
- Alleviates rheumatism

Nuts & Seeds & Fruits

Dried Fruits

- high in fibre and complex carbohydrates
- contain minerals and vitamins necessary for vitality and life
- is an excellent natural supplement for women during pregnancy.
- widely used in baking, confectionery, breakfast cereals and manufacturing, adding a combination of sweetness and moisture.
- used to make a tasty sauce, mixed, chopped, plumped in juice, alcohol, milk and even tea!
- can be eaten any time of the day
- is a healthy snack - an alternative natural sweetener full of vitamins and minerals.


Nuts & Seeds

- Eating more than 5 ounces a week can cut heart-attack deaths in women by 40% and help prevent deadly irregular heart beats in men! (according to a Harvard University study)
- Almonds and walnuts lower blood cholesterol.
- Most of the fat in nuts is the good-type monounsaturated and/or omega-3. Unsalted nuts are best.

NUTRITIONAL INFORMATION

Banana Orange Oat Muffins With Walnuts & Raisins

Ingredients
Nonstick cooking spray
1 cup mashed ripe bananas (about 3 medium bananas)
1/2 cup frozen orange juice concentrate, thawed
1 egg
1/4 cup light olive oil
1 1/2 cups rolled
1 cup whole wheat pastry flour
2 teaspoons baking powder
1/4 teaspoons baking soda
1/4 teaspoons cinnamon
1/8 teaspoons salt
1/2 cup raisins, regular or golden
1/4 cup chopped toasted walnut

Directions
Preheat oven to 400 degrees.
Spray 12-cup muffin tin with nonstick cooking spray and set aside. In large bowl, whisk together mashed bananas, orange juice concentrate, egg and oil.
Stir in rolled oats, let sit about 15 minutes to soften.

In separate bowl, combine flour with baking powder, baking soda, cinnamon and salt. Add to cereal mixture and stir just until combined. Gently fold in raisins and pecans. Spoon batter evenly into muffin tins. Bake 20 to 25 minutes or until done. Cool 5 minutes in tin.

Skillet Chicken with Lemon & Dried Fruits

Ingredients
2 teaspoon olive oil
1kg bone-in chicken pieces, skinned & trimmed of fat
Salt & freshly ground black pepper to taste
1 1/2 cups mixed dried fruits (pears, pitted prunes, apricots, apples, peaches)
2 tablespoons fresh lemon juice (1/2 lemon)
3/4 teaspoons dried thyme
2 lemons, thinly sliced & seeded

Directions
In a large nonstick skillet, heat oil over medium heat. Add chicken and cook for about 6 minutes per side, or until the chicken is browned. Remove the chicken, season lightly with salt and pepper and set aside.
Add 1/3 cup water to the skillet, and stir to loosen and dissolve any brown bits stuck to the pan. Stir in the dried fruit, lemon juice and thyme. Place the chicken over the fruit in the pan and baste with the sauce. Arrange the lemon slices over the chicken.

Cover and cook over medium-low heat for 30 minutes, or until the chicken is no longer pink inside and the fruit is tender.
Remove the lemon slices and place around the edge of a serving platter. With slotted spoon, transfer the chicken and fruit to the platter.

Add 1/3 cup water to the skillet and boil for 1 minute. Taste and adjust seasonings. Pour over the chicken and serve immediately. Serves 6.

Fruit Leather

Ingredients
2 large pears
3 small fuji apples
1 teaspoon cinnamon

Directions
Clean, core and dice pears and apples.
Place in a blender and add a small amount of purified water and cinnamon, process for approx. 30 seconds.
Pour mixture on teflex sheets and place trays in dehydrator.
Dehydrate for 6-8 hours, remove teflex sheets and flip fruit leather over. Continue dehydrating until desired moisture is obtained.
You can make a fruit leather using any fruit and any combination and amounts

Nut & Fruit Cookies

Ingredients
2 cups Walnuts (or any nuts of choice) soaked overnight
1 cup Sweet and sour dried or fresh apricots (or dried fruits of choice)
1 cup soaked Black Raisins (small cup)
2 bananas

Directions
Blend till the crumby consistensy, use a spoon to spoon the batter out on a
dehydrator plastic tray.
Dehydrate for 23 hours or until dry (do not overdry) at the temperature of 50 deg C.
Turn them over in 4 hours or when you see that one side is dry enough.
Experiment with your favorite nuts,seeds and fruits.
Use a combination of a fresh fruit and some dried soaked fruits with nuts.

Dried Cranberry & Nut Scones

Ingredients
2 cups all-purpose flour
3 tablespoons sugar
2 teaspoons baking powder
¼ teaspoon salt
½ cup chilled butter or margarine
½ cup FAVE's Dried Cranberries, Blueberries, or chopped Dried Cherries,Mangoes or Pineapple
½ cup FAVE's baked peanuts, cashews, almonds or any nuts
1 extra large egg
½ cup milk


Directions
Preheat oven to 220°C.
Mix the flour, 2 tablespoons of the sugar, baking powder and salt.
Cut in the butter until it resembles small peas. Stir in Peanuts and cranberries. Whisk together egg and milk; reserve 1 tablespoon of the mixture.
Add remaining mixture to flour mixture, stir quickly just until the dough holds together. Turn out onto a lightly floured surface; knead dough gently 10 to 12 times.
Pat into an 8-inch circle about ½-inch thick; place on a greased baking sheet. Score into 8 wedges. Brush top with reserved milk-egg mixture; sprinkle with remaining 1 tablespoon sugar.
Bake for about 18 - 22 minutes or until golden brown. Cut into wedges; serve warm. Makes 8 scones.