Health – Jo Knows – by Joanne Nijhuis

HEALTHY GOURMET POPCORN FROM PLAIN TO PIZZAZZ

Move over microwave popcorn! Whether you are hosting a movie night or craving a quick snack, these gourmet popcorn recipes are loaded with flavour and filled with wholesome, healthy ingredients. Say hello to spiced-infused snacking perfection that’s easy on the wallet and assembled in no time.

DID YOU KNOW?

A single serving of air-popped popcorn is about 3 cups (750 ml) and only 90–100 calories without added fats or toppings. Instead of shaking on grated parmesan, consider adding nutritional yeast for a cheesy flavor and a dose of B vitamins. Or sprinkle on turmeric and black pepper for their anti-inflammatory benefits. A good choice for cooking stove top popcorn is avocado oil as it can withstand high heat and is rich in monounsaturated fats, which support heart health.

STOVE TOP POPCORN

INGREDIENTS

• 1/3 cup (83 ml) popcorn kernels
• 2 tablespoon (30 ml) avocado, coconut or extra

virgin olive oil

INSTRUCTIONS

1. Place a large, heavy-bottomed pot (with a lid) on medium heat. Add the oil and 2–3 popcorn kernels to the pot. Cover and heat until you hear the first kernel pop.
2. Remove the pot from the heat and add the remaining kernels in an even layer. Cover the pot and let it sit off the heat for 30 seconds. This step ensures all the kernels reach an even temperature and pop more consistently.
3. Return the pot to medium heat. Keep the lid slightly ajar to let steam escape. Shake the pot occasionally to prevent burning and ensure even popping. Once the popping slows to about 1 pop every 2–3 seconds, remove the pot from the heat.
4. Add your favourite seasonings and serve immediately.

 

POPCORN SEASONINGS

PARMESAN & BLACK PEPPER

INGREDIENTS

• 3 cups (750 ml) air-popped or stove top popcorn
• 1 tablespoon (15 ml) olive oil or melted butter
• 2 tablespoons (30 ml) finely grated Parmesan

cheese

• 1/2 teaspoon (2.5 ml) black pepper
• Salt to taste

INSTRUCTIONS

1. Drizzle olive oil or butter over warm popcorn.
2. Sprinkle Parmesan, black pepper, and salt over

the popcorn.

3. Toss well to coat evenly.

 

SWEET & SPICY CINNAMON PAPRIKA

INGREDIENTS

• 3 cups (750 ml) air-popped or stove top popcorn
• 1 tablespoon (15 ml) melted coconut oil or butter
• 2 teaspoons (10 ml) cinnamon
• 1 teaspoon (5 ml) smoked paprika
• 1 teaspoon (5 ml) granulated or coconut sugar
• Pinch of cayenne pepper (optional)
• Salt to taste

INSTRUCTIONS

1. Combine cinnamon, paprika, coconut sugar,

cayenne (if using), and salt in a small bowl.

2. Drizzle melted coconut oil or butter over the

popcorn and toss.

3. Sprinkle the spice mix over the popcorn, mixing

well.

 

CURRY, TUMERIC & BLACK PEPPER

INGREDIENTS

• 3 cups (750 ml) air-popped or stove top popcorn
• 1 tbsp (15 ml) olive, avocado or melted coconut   oil

• 1 ½ teaspoons (7.5 ml) curry powder
• ½ teaspoon (2.5 ml) ground turmeric
• ½ teaspoon (2.5 ml) black pepper
• ¼ teaspoon (1.25 ml) garlic powder
• Salt to taste

INSTRUCTIONS

1. Drizzle oil over warm popcorn.
2. Mix turmeric, black pepper, garlic powder, and     salt in a small bowl.

3. Sprinkle the spice mix over the popcorn, tossing    to coat evenly.

ENJOY!

Joanne Nijhuis MSc, RD is a consulting, media and culinary dietitian in Simcoe Grey Bruce on a mission to entertain and educate through her love of food. In addition to recipe development and writing for several publications, Joanne offers cooking demos/classes and individual counselling. For more information, email Joanne at jo.knows.nutrition@outlook.com