Leena Watts
Popcorn is a popular snack, but it is often loaded with butter, salt, sugar, and other additives. However, it is possible to make a healthier version of this treat by using fresh kernels and a nonstick pot with a tight-fitting lid. You can also experiment with different seasonings to add flavour without compromising the health benefits. For example, cinnamon and nutmeg with a pinch of vanilla powder, or a savoury option with turmeric, cumin, coriander, and chilli. If you're making stovetop popcorn, walnut, avocado, or extra virgin olive oils are the best options, while canola oil is the next best choice.
| Characteristics | Values |
|---|---|
| Type of corn | Popcorn kernels |
| Type of pot | Non-stick pot with a tight-fitting lid |
| Temperature | Low heat |
| Oil | Coconut oil, olive oil, walnut oil, avocado oil, extra virgin olive oil, canola oil |
| Other ingredients | Cinnamon, honey, nutmeg, vanilla, chilli, lime juice, peanut butter, hot sauce, vinegar, nutritional yeast, monkfruit/erythritol mix, salt, chocolate, maple syrup, coconut cream, butter, coconut sugar, Celtic sea salt, cheese, balsamic vinegar, pickles, jalapeño peppers |
| Calories | 83 calories in each 3 3/4 cup serving |
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What You'll Learn
Use a non-stick pot with a tight-fitting lid
To make diet or low-calorie popcorn, you don't need any special equipment. All you need is a non-stick pot with a tight-fitting lid. Using a non-stick pot ensures that the popped kernels don't stick to the pot. This type of pot is also ideal because it helps contain the heat and increase the pressure inside the kernels, resulting in beautiful white popcorn pieces.
When choosing a pot, it's important to select one with a tight-fitting lid. This is crucial because it helps to trap the heat and pressure inside the pot, which is necessary for the kernels to pop. Without a tight-fitting lid, the heat may escape, leading to uneven or incomplete popping.
Additionally, the size of the pot matters. Choose a pot that is large enough to accommodate the amount of popcorn you wish to make. A larger pot will give the kernels more room to pop and expand, resulting in a higher yield of popped corn.
Once you have selected the perfect non-stick pot with a tight-fitting lid, simply add your fresh kernels and heat them over a low flame. Keep the pot covered and remember to shake it every second or two to prevent the kernels from burning.
By following these simple instructions and using a non-stick pot with a tight-fitting lid, you can easily make delicious and healthy diet popcorn at home.
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Avoid butter, salt, sugar, and chemicals
Popcorn is a healthy snack, but it's important to avoid butter, salt, sugar, and chemicals to keep it that way. Firstly, butter is an obvious ingredient to avoid when making diet popcorn. If you feel you must include it, use sparingly and gradually cut it out altogether. Movie theater popcorn with added butter contains a chemical additive, and the portion is likely to be much larger than a normal butter serving.
Salt is another ingredient that can make popcorn unhealthy. It is recommended that people consume no more than 2,300 mg of sodium per day, which is about one teaspoon. Prepackaged kettle corn, for example, makes it hard to control your sodium intake. It is best to opt for low-sodium versions when possible.
Sugar is another additive that can make popcorn unhealthy. Sweet popcorn often contains artificial sweeteners, and prepackaged varieties like caramel or chocolate-coated popcorn should be viewed as a treat, not a healthy snack. If you crave a sweet variety, try a sprinkle of cinnamon or a drizzle of honey to sweeten your popcorn.
Finally, it's important to be aware of hidden chemicals in your popcorn. Things like truffle oil and cheese powders are often made from chemical and artificial flavorings rather than the real thing. Always read the labels to understand what ingredients are in your popcorn.
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Try sweetening with cinnamon and a sweetener alternative
Popcorn is a healthy snack option, but it's important to prepare it in a healthy way. Air-popped popcorn is a great option as it uses no oil, meaning it has the fewest calories.
If you want to sweeten your popcorn, a great way to do so healthily is to use cinnamon. You can combine it with a sweetener alternative, such as honey, or a monkfruit/erythritol mix.
- Heat coconut oil in a large pot over high heat.
- Drop 3 popcorn kernels into the hot oil and place a lid on the pot.
- Cook until one kernel has popped.
- Remove the lid and pour in the remaining popcorn.
- Once the kernels have popped, transfer them to a large mixing bowl.
- In a small saucepan, melt coconut oil, 1/2 teaspoon of cinnamon, and a sweetener alternative.
- Pour the mixture over the popcorn and shake to coat evenly.
- Add salt to taste and sprinkle with more cinnamon if desired.
You can also try adding nutmeg and vanilla powder for a sweet and fragrant flavour.
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Use oil to control hunger and manage serving size
While it is possible to make popcorn without oil, using oil can be a great way to control hunger and manage serving size. According to registered dietitian Laura Jeffers, "popping it in oil [...] is a great way to consume a healthy portion of fat to control hunger". Not only can you manage serving size, but you can also make it in under 10 minutes in most cases.
To make oil-based popcorn, all you need is a pot, a lid, and oil. Walnut, avocado, or extra virgin olive oils are best when making popcorn on the stovetop. Canola oil is the next best option. Flaxseed and wheat germ oil shouldn't be heated, so they don't work well for popping popcorn.
- Add oil to a large saucepan or soup pot. Make sure the pot has a lid, or you could be in trouble!
- Add 3 kernels of corn, cover, and place over medium-high heat.
- When the three kernels pop, add the remaining 1/2 cup kernels (this lets you know that the oil is hot enough).
- Cover the pot and swirl to coat the kernels with oil.
- Shake the pan constantly to ensure all the corn pops and doesn't burn. Remember to use oven gloves to protect your hands from any heat.
- Continue cooking until the popping slows to less than one pop in 4 seconds.
- Remove from the heat and you are ready to add your flavours!
If you are looking for a low-mess, quick option, you can also make popcorn in the microwave. Place 1/3 cup kernels in a paper bag, fold the bag closed, and microwave for 2 to 4 minutes on high power until the kernels are popped.
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Avoid prepackaged varieties like caramel or dark chocolate
When making diet popcorn, it is best to avoid prepackaged varieties like caramel or dark chocolate. These options are often loaded with hidden chemicals, artificial flavourings, preservatives, and other additives that can irritate the digestive system. Microwave popcorn, for example, tends to contain excessive amounts of salt and artificial flavourings, and the large portion sizes encourage overeating.
Prepackaged popcorn is also likely to be coated in butter or oil, adding unnecessary calories and fat. While oil can be a healthy way to control hunger, allowing you to manage serving sizes, it is important to choose the right kind. Oils like walnut, avocado, or extra virgin olive oil are best for making popcorn on the stovetop, while canola oil is another good option. Palm and coconut oils should be used sparingly due to their high saturated fat content, and corn, sunflower, and soybean oils should be avoided altogether.
Preparing your own popcorn allows you to control what goes into it, ensuring you use fresh, high-quality ingredients and simple seasonings. You can easily make delicious, healthy popcorn at home without any special machines or fancy equipment. All you need is a non-stick pot with a tight-fitting lid and some fresh kernels. Shaking the pot every second or two will ensure your kernels don't burn, resulting in perfectly popped, diet-friendly popcorn.
If you're craving something sweet, you can make your own lighter-calorie sweet popcorn by using a sweetener alternative like a monk fruit/erythritol mix. Nutritional yeast seasoning is another tasty option, giving your popcorn a nacho cheese-like flavour without the excess fat and calories of traditional cheese toppings.
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Frequently asked questions
Air-popped popcorn is considered the healthiest as it uses no oil, meaning it has the fewest calories.
If you do want to use oil, walnut, avocado, or extra virgin olive oils are best. Canola oil is the next best option.
Place 1/3 cup of kernels in a paper bag, fold the bag closed, then microwave on high power for 2-4 minutes until the kernels are popped.
