Popcorn has a reputation as a healthy whole-grain snack, as long as it is not loaded with butter or salt. This article provides you with all the tips and tricks to make gourmet popcorn that’s delicious and good for you.
What is Popcorn?
Popcorn is a type of corn that has small kernels with a hard hull, a high starch content, and just enough moisture to produce steam when heated. The steam builds up pressure inside the husk until, at about 350°F, the kernel explodes, releasing fluffy, white starch. This phenomenon isn’t unique to popcorn, as other whole grains like sorghum, buckwheat, quinoa, amaranth, and wild rice can also pop.
Popcorn is appealing because it is a whole grain with a low calorie density and contains 1 gram of fiber per 1 cup popped corn. It’s also inexpensive, which is why movie theaters started serving it during the Great Depression. The United States is the global leader in popcorn production, accounting for nearly 50% of the world market.
Types of Popcorn
Different types of popcorn pop up differently, with some being extra fluffy and chewy, while others are crunchier.
- Butterfly Popcorn: Also called snowflake popcorn, butterfly popcorn is the most common variety. It gets its name from the butterfly wing shape of the popped kernels and has a light and crispy crunch. The nooks and crannies of butterfly popcorn kernels hold onto seasonings, but their irregular shapes also make them more fragile and prone to "popcorn ears"-broken pieces of popcorn that end up at the bottom of a batch.
- Mushroom Popcorn: With a dome-topped shape that resembles a mushroom cap, mushroom popcorn is firm and chewy with less of a kernel-y crunch. It's often used for bagged popcorn products and caramel corn because it doesn't fall apart when packed, transported, or stirred.
- Hulless Popcorn: "Hulless" is a marketing term for small kernel popcorn varieties that have a lower husk-to-starch ratio when popped. The smaller husk bits are also more tender, meaning hulless popcorn is less likely to get stuck in your teeth.
- Colored Popcorn: Popcorn comes in different colors, all of which pop up fluffy and white. However, these bright-hued specialty varieties often don’t pop as well in an air popper.
Oil-Free Popcorn Methods
Popcorn needs the right amount of steady, high heat to pop to perfection. While the stovetop works when cooking popcorn in oil, using a microwave or air popper is recommended for low-fat popcorn and easier cleanup.
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Microwave Popcorn
The microwave is great for speedy, low-mess cooking. You can brown bag it by placing ⅓ cup kernels in a paper bag, folding the bag closed, then microwaving for 2 to 4 minutes on high power until the kernels are popped. If you’re a regular popcorn maker, consider investing in a microwave-safe popper container.
For convenient microwavable popcorn bags, consider Plantstrong Organic Popcorn, which is free of salt and oil, with the only ingredient being organic yellow popcorn.
Remember that all microwaves are different, and popping time can vary. To avoid burnt kernels, listen for slower individual pops at 2 to 3 second intervals after about 2 minutes in the microwave. That’s when to stop the cooking.
Air-Popped Popcorn
For big batches, fewer unpopped kernels, and no burnt popcorn risk, consider investing in an air popper. Preheat the machine before adding the popcorn kernels so they pop quickly and evenly.
Healthy Stovetop Air-Popped Popcorn
Making air-popped popcorn on the stove is easy, without any special machines or fancy equipment.
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Ingredients:
- 3 ½ tbsp (58g) fresh popcorn kernels
- ¼ - ½ tsp salt, or adjusted to taste
Instructions:
- Preheat a 2-quart nonstick pot with a tight-fitting lid over medium-high heat for 2 minutes.
- Open the lid, and add a few drops of water to the pot. If they immediately sizzle, reduce the heat to slightly above low.
- Add the popcorn kernels, and immediately replace the lid.
- Gently shake the pot every 2 seconds. (The popcorn kernels should start popping within 1-2 minutes.)
- Continue to gently shake the pot every 2 seconds until at least 3 seconds elapse in between kernel pops.
- Immediately remove the pot from the heat, pour the popcorn into a large bowl, and sprinkle the salt on top.
Notes:
- Fresh popcorn kernels are required to achieve the best results. Kernels should be used within a year of opening.
- It's okay if the kernels turn slightly brown after adding them to the pot and before they pop, but avoid burning them.
- A smaller batch can be made in a smaller pot.
- Many readers have successfully made this in stainless steel (not nonstick!) pots.
The Science Behind the Pop
Fresh popcorn kernels are essential for optimal popping. Popcorn kernels contain a small amount of water inside. When heated, the heat energy makes the water molecules vibrate, creating pressure inside the kernels. Fresh kernels contain more water molecules than older ones, which dry out over time. This explains why butter or oil isn’t necessary to make popcorn, as they are mainly there for flavor.
Shaking the pot every few seconds is crucial to prevent burnt kernels.
Does Popcorn Go Bad?
Popcorn kernels are a dried cereal grain and have a long shelf life. However, they can lose moisture over time, leading to smaller, harder popped corn and more unpopped kernels. Check the expiration date on the package and use popcorn kernels within six months of purchase.
Popped popcorn loses its crunch after a day but can be re-crisped by spreading it on a baking sheet and warming it in a 250°F oven for 5 to 10 minutes.
Seasoning Hacks for Fat-Free Popcorn
Seasonings often slide off oil-free popcorn kernels. Lightly spritz the kernels with a little vinegar or water so seasonings adhere to the surface without making the popcorn soggy. Or, add a little nutritional yeast powder to help bind add-ins to the kernels and give them extra flavor.
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Light and Tasty Vegan Popcorn Toppers
Skip the salt and butter and make next-level popcorn with these easy, inventive recipes.
- Chili-Lime: Drizzle 2 teaspoons lime juice over 4 cups air-popped popcorn; stir to coat. Toss with ½ to 1 teaspoon chili powder, 2 tablespoons coarsely chopped fresh cilantro, and 2 teaspoons lime zest.
- Spicy Peanuts: Stir 2 teaspoons hot water and several drops hot sauce into 1 teaspoon natural-style peanut butter. Drizzle mixture over 4 cups air-popped popcorn, and stir with hands to coat.
- Cocoa Loco: Finely chop 2 pitted dates, and toss with 2 cups air-popped popcorn. In a small mug whisk together 1 tablespoon pure maple syrup, 2 teaspoons unsweetened cocoa powder, and ½ teaspoon water; microwave mixture 10 to 15 seconds, until bubbling hot. Drizzle or spatter cocoa sauce over popcorn with a spoon. (Do not stir.)
- Garlic and Chives: Drizzle 4 cups air-popped popcorn with 2 teaspoons malt or sherry vinegar; stir to coat. Toss with ½ teaspoon onion powder and ¼ teaspoon garlic powder (not granules), then toss with 1 tablespoon chopped fresh chives.
- Pink Berry: Crush ¼ cup freeze-dried strawberries into a fine powder with a mortar and pestle or food processor; toss with 4 cups air-popped popcorn. Fold in ¼ cup whole freeze-dried strawberries.
- Lemon Pepper and Peas: Sprinkle 4 cups air-popped popcorn with 1 to 2 teaspoons water.
Other Healthy Popcorn Recipes
- Healthy Chocolate Brown Bag Popcorn: Air-popped popcorn in a paper bag drizzled with a light chocolate coating.
- Chai Tea Popcorn: Coated with warm spices like cinnamon, ginger, and cardamom.
- Naturally Sweetened Honey Popcorn Balls: Chewy, golden treats made with real honey instead of refined sugar.
- Easy Dark Chocolate Popcorn with Sea Salt: Combines rich melted chocolate and a sprinkle of flaky salt.
- Peanut Butter Drizzled Popcorn: Coated with warm, melty peanut butter.
- Cinnamon Honey Popcorn: Lightly sweetened and warmly spiced.
- Garlic Parmesan Rosemary Popcorn: A savory twist on popcorn.
- Smoked Paprika Rosemary Popcorn: Tossed with olive oil, fragrant rosemary, and a hint of smoky spice.
- Chili and Lime Popcorn: Popped in coconut oil for a zesty, spicy flavor.
- Clean Eating Garlic Parmesan Popcorn: Made with real parmesan, garlic, and olive oil.
- Italian Breadstick Popcorn: Seasoned with herbs, olive oil, and parmesan.
Healthier Flavorings
Instead of butter and salt, opt for natural flavorings like herbs, spices, or nutritional yeast. Ingredients like cinnamon, cocoa powder, or honey can also add sweetness.
Healthiest Form of Popcorn
Air-popped popcorn is the healthiest option as it doesn't involve any oil or butter, making it lower in calories and fat compared to other methods.
Alternatives to Butter
Try using alternatives like olive oil, coconut oil, or ghee for a flavorful and healthier option than butter. Additionally, you can use various herbs, spices, or nutritional yeast to enhance the taste.
Best Things to Mix with Popcorn
Seasonings like garlic, rosemary, paprika, or parmesan cheese can be great options to mix with popcorn for added flavor and variety. Experiment with different combinations of sweet and savory flavors.