Of all the snack foods in the world, it’s hard to believe that simple popcorn has gotten the thumbs-up from such prestigious organizations as the National Cancer Institute, the American Dental Association and the American Dietetic Association.
Oh good, you’re thinking. Does this mean I can pig out on popcorn? Sorry, Charlie, not all popcorn is created equal.
True, popcorn itself is natural, whole-grain and low-calorie – usually in the range of only 31 to 55 calories in one (unbuttered) cup. It’s rich in nutritional fibers and carbohydrates, and even contains protein and minerals. But when it’s prepared in commercial oils, slathered in artificial butter-flavored fats and heavily salted, it’s not exactly what the doctors had in mind.
The healthiest way to make popcorn is in a hot-air popcorn maker, which requires very little or no oil whatsoever.
But you really don’t need oil or any special device. Pour 1/2 to 3/4 cup of good-quality popcorn into a large heavy-bottomed pot, cover and heat on a medium flame. Let pop about 4 minutes, shaking almost constantly in a mostly horizontal motion; remove from heat and shake again. Pour into a bowl and season to taste. Best served warm.
You can also upgrade the classic method, using heart-healthy polyunsaturated or monounsaturated oils such as canola or olive (preferably cold-pressed), to help transfer heat more evenly into the kernels and enrich texture.
Use just enough oil to make a thin layer at the bottom of the pot, and add three or four test kernels. Cover and heat on a medium flame. When they pop, add just enough kernels to cover the bottom in one layer. Cover and proceed as above.
And what about no-fuss microwave popcorn? Best to check the label. Many microwave popcorn brands still use partially hydrogenated vegetable oils containing trans fatty acids, which recent studies have proven to enhance deposits of fat in the arteries and raise (bad) LDL cholesterol. Some brands contain artificial flavors, and most are heavily laced with salt.
The good news is, it’s easy to make homemade microwave popcorn at a fraction of the cost of the commercial varieties.
Here’s how: In a small bowl, mix 1/4 cup of popcorn with 1 tablespoon of good-quality oil. Season to taste. Pour into a standard brown-paper lunch bag, fold the top over twice tightly, and seal with a single staple in the middle (one won’t spark). Turn over and heat for about 3 minutes or until popping ceases. Let stand for a minute or two before carefully opening the bag.
The healthiest way to eat popcorn is with a sprinkling of salt, herb salt or salt substitute, and natural spices such as cumin, coriander and curry to add interest. Melted butter adds calories and cholesterol. Margarines contain trans fats, even more detrimental.
The best solution is a reusable hand-pump mister, filled with oil or a mixture of flavorful oils. Just spray and toss popcorn while still warm.
And if your sweet tooth is acting up, why not try homemade Cracker Jack, the original popcorn, peanut and molasses confection that was the forerunner to the later Cracker Jack made of caramel-coated popcorn and peanuts. First introduced by brothers F.W. and Louis Rueckheim at the World’s Columbian Exposition, Chicago’s first World’s Fair in 1893, it was later immortalized in the 1908 song “Take Me Out to the Ball Game.”
8cups plain popped corn
1cup mixed peanuts and sunflower seeds
1/2cup honey
1/2cup molasses
1tablespoon vegetable oil
1tablespoon sugar
1tablespoon apple cider vinegar
1/2teaspoon salt
Preheat oven to 350 degrees. Line a shallow 9-by-13-inch baking dish or two small pans with parchment paper. Combine popped corn and nut-seed mix in a large bowl. Mix remaining ingredients in a saucepan and heat, stirring often, until sugar is dissolved and mixture thickens. Pour over the popcorn mixture and toss to coat completely.
Spread in the prepared pan and bake in the preheated oven for 18 minutes, or until dry and crispy. Remove and let cool before transferring to a bowl to serve.
Adapted from “American Wholefoods Cuisine” by Nikki and David Goldbeck, Penguin, 1984
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