There's been considerable buzz lately about the health benefits of both popcorn and coconut oil. Today's post combines both of these in an easy microwave method for making 10 different popcorn flavors. A 2-cup serving size of each of these recipes is 100 calories or less, making them a great choice for a healthy, figure-friendly snack.
DIY Microwave Popcorn. For several years now, I've been making my own microwave popcorn without the bags, waste, and mystery ingredients of the store-bought bags of microwave popcorn. I explained my method and it's benefits in detail in a previous post:
Homemade Microwave Popcorn--Healthier, Cheaper, Greener
You can check out my Popcorn Recipe Index for a list of numerous versions of sweet and savory popcorn that I've made in the past. I still like them all. But, today I want to share a new way that I'm making microwave popcorn that is healthier.
Flavor without high calories and fat. A small unbuttered popcorn at the movies typically has more than 650 calories; a large has 1,200. Yikes. Those calories are almost all from the oil and flavoring used to cook it. Although you can find low-calorie microwave popcorn packets, they are normally loaded with salt and mystery ingredients. Popcorn itself is a healthy snack that is often made unhealthy with oil, butter, salt, and other high calorie toppings. In today's recipes, I'm sharing an easy technique for adding a limitless number of flavors with few or no added calories.
Popcorn is a smart snack (minus the butter and additives).
Sources: Time Magazine, Center for Science in Public Interest, CBS News
Coconut oil is a healthy choice. Until fairly recently coconut oil was considered a bad oil because it is 90% saturated fat. But recent scientific findings indicate that coconut oil is a "good fat." To be clear, it's not low in calories. All fats & oils, good for you or not, have approximately 120 calories and 13 grams of fat per tablespoon. However, there are considerable potential health benefits to a "good" oil or fat. Here's what I've been reading about coconut oil:
Sources: Dr. Oz, Shape Magazine, Huffington Post
Popcorn and Coconut Oil. Dr. Oz recommends adding 1 tablespoon of coconut oil per day to your diet to enjoy its health benefits. One way to do that is with my popcorn recipes. In the recipes below, for every 6 cups of popped corn I have substituted 1 tablespoon of coconut oil for the tablespoon of butter I used before. Not only has that transformed my popcorn into a healthier snack, but it tastes fantastic! The coconut oil gives the popcorn a great flavor. I love it. If you are a coconut hater (I know they're out there, because I'm married to one), I still recommend that you give coconut oil a try. When distributed over an entire batch of popcorn, it adds a pleasant taste with a hint of sweetness. It doesn't have a strong coconut flavor at all. Coconut Hater King-Man gives this popcorn a thumbs-up, and he considers himself quite the popcorn connoisseur.
Although it's much lower in calories to make air-popped popcorn with no salt, oil, or butter; frankly, that tastes like cardboard to me. I'm all for reducing calories and healthy eating, but I want my food to taste good, too. Today's recipes accomplish that.
How to Make
Microwave Popcorn with Coconut Oil (in 10 flavors)
Step 1. Assemble these ingredients and supplies:
Specific amounts of each ingredient are listed with the recipes of each flavored popcorn; they are further down in this post. Click on the big purple bar below each flavor and that links to the printable recipe with detailed ingredients and instructions.
Step 2. Add coconut oil and salt to the bowl. Microwave it for approx. 30 seconds, until the coconut oil melts.
Step 3. Remove from microwave, add popcorn kernels and stir so that the kernels are evenly coated and in a single layer on the bottom of the bowl. (This is an important trick to my microwave method. Cooking the kernels in the salted oil results in the flavors getting cooked onto each popcorn kernel. No need to add salt at the end.)
Step 4. Cover the bowl with the vented lid and microwave on high for 3-5 minutes, or until there are 1-2 seconds between pops. The time will vary depending on your microwave and bowl, so you may need some trial-and-error on the first batch or 2 to figure out how long it takes the popcorn to cook. My 1100-watt microwave takes 3 minutes, 40 seconds. If you pop a second bowl right away, it won't take as long because of the residual heat in the microwave and bowl.
WARNING: The glass bowl gets extremely hot. Use hot pads to remove it from the microwave.
Adding flavors. You may prefer your popcorn plain (like King-Man) or jazzed up with additional flavors (like me). Here are the easy methods I used in the 10 recipes in this post.
Some flavors can't be cooked with the popcorn, because the high heat will cause them to scorch and burn. Here are some alternative methods for adding flavors.
Additional tips:
10 Microwave Popcorn Recipes. For specific ingredients and instructions and a printable recipe for each one, click on the big purple bar below photo.
#1: Plain, Lightly Salted Microwave Popcorn with Coconut Oil
Nothing but the basic ingredients in this recipe. A healthy replacement for "regular" popcorn. Adjust the salt to your personal preference.
A 2-cup portion is only 73 calories; 3 Weight Watchers PointsPlus
View Microwave Popcorn with Coconut Oil recipe
The remaining 9 recipes are the same basic recipe with different flavors added. The flavors are subtle enough to let the yummy popcorn flavor shine few. However, you can adjust the seasonings to suit your taste.
#2: Fiesta Microwave Popcorn
Flavored with taco seasoning. Add parmesan cheese for a nacho flavor. 2-cup portion (with cheese) is only 100 calories; 3 Weight Watchers PointsPlus.
You can use store-bought taco seasoning, but it's easy and healthier to make your own.
Here's my recipe: click to view Fiesta Taco Seasoning Mix recipe
View Fiesta Microwave Popcorn recipe
#3: Cinnamon Toast Microwave Popcorn
The cinnamon is cooked with the popcorn; then it's misted with vanilla extract and sprinkled with powdered sugar (or your favorite powdered sweetener).
2-cup portion is only 85 calories; 3 Weight Watchers PointsPlus.
View Cinnamon Toast Microwave Popcorn recipe
#4: Vanilla Protein Microwave Popcorn
Popped corn is misted with vanilla extract and sprinkled with vanilla protein powder. (You can substitute another flavored protein powder of your choice.)
Available in several flavors on Amazon, click here
2-cup portion is only 100 calories; 3 Weight Watchers PointsPlus.
View Vanilla Protein Microwave Popcorn recipe
#5: Italian Herb Microwave Popcorn
Italian seasoning and garlic powder are cooked with the popcorn. Sprinkle on parmesan cheese.
2-cup portion (with cheese) is only 100 calories; 3 Weight Watchers PointsPlus.
Buy Italian seasoning, or make your own using my recipe:
click to view Italian Seasoning recipe
View Italian Herb Microwave Popcorn recipe
#6: Curry Microwave Popcorn
Curry and garlic powder are cooked with the popcorn. Did you know the tumeric that gives curry powder it's yellow color is super nutritious?
2-cup portion is approx. 75 calories (3 Weight Watchers PointsPlus)
Buy curry powder, or make your own using my recipe:
click to view Curry Powder recipe
View Curry Microwave Popcorn recipe
#7: Peanut Butter Microwave Popcorn
PB2 (powdered peanut butter) is first cooked with the popcorn; more sprinkled is on after it cooks. Sprinkle with powdered sugar for a sweeter flavor (or use your favorite powdered sweetener).
2-cup portion is approx. 98 calories (3 Weight Watchers PointsPlus)
PB2 available on Amazon, click here.
View Peanut Butter Microwave Popcorn recipe
#8: Lemon Pepper Microwave Popcorn
Flavored with Lemon Pepper. This is the simplest of the recipes and happens to be my personal favorite. Look for a lemon pepper that is finely ground (or give it a whirl in a blender or food processor). It's widely available in grocery stores. Some has salt and some is salt-free, so you may need to adapt how much salt you add accordingly.
2-cup portion is approx. 75 calories (3 Weight Watchers PointsPlus)
View Lemon Pepper Microwave Popcorn recipe
#9: Cocoa Lovers Microwave Popcorn
This is simply flavored with hot cocoa mix. Because it's already sweetened, there's no need to add anything else. Sprinkle it on cooked popcorn while it is still hot. You can shake on some cinnamon, if you like.
2-cup portion is approx. 85 calories (3 Weight Watchers PointsPlus)
There are lots of cocoa mix varieties available in stores. I used my homemade mix (minus the chocolate chips).
click to view Double Chocolate Hot Cocoa Mix
View Cocoa Lovers Microwave Popcorn recipe
#10: Creamy Ranch Microwave Popcorn
The herbs, garlic & onion powders and seasoned salt are cooked with the popcorn. Buttermilk powder is lightly sprinkled on after it's cooked. (You may substitute store-bought dry buttermilk ranch dressing mix.) Powdered buttermilk is available in the baking aisle of grocery stores. Also available on Amazon, click here.
2-cup portion is approx. 85 calories (3 Weight Watchers PointsPlus)
View Creamy Ranch Microwave Popcorn recipe
Choose a favorite! Here they all are. I've been snacking on them all throughout the past week as I've been preparing this post. I love having a selection of sweet and savory.
DIY 100 Calorie (or less!) Snack Bags. For help with portion control, you can bag 2 cup portions of these mixes--so much healthier, tastier, & cheaper than the 100 calorie cookie, chip, and cracker packs that they have in the stores. These are great to take along to work or make for after-school snacks. Make up a variety of flavors for a party and let guests choose their favorite. I used waxed paper bags from Whole Foods. You can find similar options on Amazon, click here.
NOTE: The exact calorie count of each flavor will vary slightly. If you follow my recipes, none of these will exceed 100 calories with a 2 cup portion; most fall below that. Check each recipe for specific calories.
Hope you enjoy these healthy snacks as much as I do. Let me know your favorite flavor or if you invent a new variety of your own. The best ideas come from Yummy readers. Love you guys!
Make it a Yummy day!