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 what the doctors had in mind.
Popcorn power all depends on how it’s made and what is added, factors you can best control at home. The healthiest way to make popcorn is in a hot-air popcorn maker, which requires little or no oil. But you really don’t need oil or any special device.
The ancient Aztec Indians, the earliest consumers of popcorn, simply toasted it over the fire.
At home, you might want to try a safer method: 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.
Now that it’s popped, what is the healthiest way to eat popcorn? The answer – as is, or with a sprinkling of salt, herb salt or salt substitute, and natural spices like cumin, coriander and curry to add interest. Melted butter is delicious and helps seasonings adhere to the kernels, but also adds calories and cholesterol.
The best solution is a hand- pump mister, filled with oil or a mix of flavorful oils. Just spray and toss popcorn while still warm.
Homemade Cracker Jack
Adapted from “American Wholefoods Cuisine” by Nikki and David Goldbeck, Penguin, 1984.
Ingredients
Directions
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.
To make popcorn balls: Bake for 15 minutes, remove and let cool slightly. While mixture is still warm, moisten hands and shape into two 8-inch balls, or several of golf-ball size. Cool completely and serve, or wrap individually in plastic wrap for up to 3 days.
