I have never been a huge fan of nuts and seeds, but for lunch today, I was having homemade tomato-chickpea soup, and to supplement it I headed to Food Emporium in search of a portion-controlled bag of nuts (let's face it, if I got one of those giant tubs I'd be munching away and soon eat the whole thing). In the nut section, I came across Landgarten Organic Snack Mix, which looked like a good fit for my needs.
The description says that this Landgarten Snack Mix is Gluten Free and consists of roasted soy beans, Styrian pumpkin seeds and sunflower seeds - all lightly salted in sea salt. This mix is rich in soy protein (Isoflavones), omega 6 essential fatty acids and fiber. That sounded like exactly what I was looking for, and I thought the flavors would go well with the garlic, cumin, and coriander I had thrown into my soup.
I paid the hefty $3.99 bill for a 59 gram pack (granted, I am in New York City, but that's still a lot for one serving of snack mix) and rushed back up to my desk to dig in. Mmmm, tasty! Even though the description says "lightly salted", they tasted very salty to me (in a good way), but the salt didn't overpower the flavor of the beans and seeds. The pumpkin seed flavor was a little stronger than that of the sunflower seeds or soy beans, but I liked it - it gave the mix an earthy flavor that was delicious. I tried adding some to my soup, and that was good too, but I decided the flavor and texture was too good to waste by diluting it with soup.
A 1.9 ounce serving of Landgarten Organic Snack Mix contains 250 calories and 17 grams of fat (26% of the daily value), 3 grams of saturated fat (15% of the DV), and 605 grams of sodium (25% of the DV). For you low-carbers and sugar-busters out there, there are only 6 grams of carbohydrates (2% of the DV) and 3 grams of sugar. The good news: you get 9 grams of fiber (36% of the DV), 20 grams of protein (40% of the DV), 21% of your daily calcium, and 34% of your daily iron. But all that fat is why nuts should always be portion controlled.
For my purposes (adding healthy fat to a light meal), this snack mix was perfect. The individual portion meant I couldn't overeat, which was great given how delicious this was. However, the hefty price tag was a huge downside. I would expect to pay no more than $2.00 for a small bag like this. If you're vegan/vegetarian and tend to eat a low-calorie, low-fat diet, this is a great way to beef up the protein, calcium, and iron (pun intended), but otherwise, you might be better off finding something a bit lighter.