I was between appointments the other day and stopped by Wegmans to grab a snack.

I don't know if you've ever felt like this, but I just wasn't in the mood for eating any food of 'substance' but I wanted to go with a 'healthy' choice.  

The thought of a protein bar didn't excite me, I already eat enough of those. 


Not, "Nuts!" but, nuts.

Nuts are healthy and don't require a lot of our tastebuds...nuts would be perfect.

When I got to the nut aisle, I started with almonds. Here's the nutrition information for a 1 oz. serving of dry roasted almonds with salt: 

Nutrition Facts
Calories 169 (709 kJ)
Calories from fat 135
% Daily Value 1
Total Fat 15g 23%
Sat. Fat 1.1g 6%
Cholesterol 0mg 0%
Sodium 96mg 4%
Total Carbs. 5.5g 2%
Dietary Fiber 3.4g 13%
Sugars 1.4g  
Protein 6.3g  
Calcium 75.5mg  
Potassium 211.9mg




Not too shabby, I liked the 6 grams of protein and probably would eat 3 or 4 oz. to get my personal minimum requirement of 20 grams, but that would mean also taking in 45-55 grams of fat.  Albeit, it's a healthy fat, that's still a lot of fat calories to give up for the day on a handful or two of almonds.  Next I looked at cashews.  Here's the info for 1 oz. of cashews (dry roasted & salted):

Nutrition Facts
Calories 163 (681 kJ)
Calories from fat 118
% Daily Value 1
Total Fat 13.2g 20%
Sat. Fat 2.6g 13%
Cholesterol 0mg 0%
Sodium 182mg 8%
Total Carbs. 9.3g 3%
Dietary Fiber 0.9g 3%
Sugars 1.4g  
Protein 4.3g  
Calcium 12.8mg  
Potassium 160.5mg

Hmmm... a little less fat, BUT a little less protein per ounce, so to get my 20 grams of protein, I'd have to eat nearly 5 oz. of cashews, which meant I would be taking in nearly 65 grams of fat!  But...I do love cashews.  But after considering dry roasted peanuts for a split second (actually the best 'bang' per ounce at 6.7g. of protein with just 14.1g. of fat - still over 42g. of fat to get 20g. of protein) I looked up on the top shelf and saw Partyka Farms Dry Roasted Pumpkin Seeds. 

First, I thought (maybe like you) about those jack-o-lanterns that we cut out for the kids and for a fun, healthy treat, we baked the seeds with a little bit of olive oil and salt...they weren't great.  But, I turned over the package to see two things:

1. they are produced locally, just west of Rochester in Kendall, NY.  I like to support our local economy.

2. the protein/fat ratio was OUTSTANDING.  One oz. yields a whopping 9 grams of protein and only 'costs' you 12 grams of fat...to get my 20 grams of protein, I only had to accept about 27 grams of fat...GOOD fat mind you.

I bought.

The seeds were nothing like those jack-o-lantern castoffs from Halloweens gone by, they were delicious!  

You can find Partyka Farms Dry Roasted Pumpkin Seeds in Wegmans, Lori's Natural Foods and Abundance Co-op here in Rochester OR cut out the middle man and order direct from Partyka Farms here.

You can also drive out to Kendall to shop their farm market, they are located at 1420 Monroe Orleans County Line Road in Kendall.



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