When we think of healthy snacks, popcorn doesn’t usually make the list. We think of popcorn and we think of butter, salt and sometimes sugar. However, popcorn can be a very healthy snack by choosing healthy popcorn toppings like a salt free popcorn seasoning.
Popcorn is a whole grain snack that is naturally high in fiber, low in calories, no sodium and 1 gram of fat (from the corn). It’s the popcorn toppings and how we pop the popcorn that turns this otherwise healthy snack into a high sodium, high calorie, high fat, not so healthy snack.
One serving is quite a bit, about 2 tablespoons of popcorn kernels yields about 5 cups of popped popcorn at only 110 calories and 7 grams of fiber. That is a lot of munching with not a lot of calories.
Here are some tips to help make popcorn a healthy snack:
Tip #1 Choose organic popcorn which means no pesticide residues. Non-organic or regular popcorn was listed on the FDA’s top ten of the most commonly contaminated foods with pesticides and chemicals.
Tip #2 Learn to pop your own popcorn and avoid the microwave packets. There are still health concerns about microwave popcorn packets and the chemicals added to promote popping and less sticking.
Use an air popper to eliminate the need for fat. There are many electric air popcorn poppers and there are also popcorn poppers for the microwave.
Another way to pop popcorn is in a paper bag, in the microwave. Use about 1/4 cup of popcorn kernels in a paper lunch bag. Fold over top of bag a couple of times at the very top of the bag. Leave plenty of room for popping. Allow about 3 minutes for popping depending upon the wattage of your microwave oven. Stop when the popping sounds slow way down but not finished, or the popcorn may start to burn. That’s it. Pour popcorn into a bowl, add toppings and you can re-use the bag.
You can learn to pop popcorn the old-fashioned way. Heat a skillet or pan on top of the stove dry or (with a little oil works better), add popcorn, place a lid on it, and shake the pan back and forth (with one hand on the pan and one hand on the lid to keep them together). Keep the lid a little to the side to let steam escape but not the popcorn. Pop over medium-high heat until it has finished popping. Immediately pour into a bowl. This is not only makes a healthier popcorn but you can actually burn some calories in the process, especially if you are making several batches for everybody.
Tip #3 Choose healthier popcorn toppings.
Lower sodium popcorn: Instead of adding salt, or a popcorn salt, try adding a salt substitute, a low sodium seasoning or a salt free popcorn seasoning. This will help turn an otherwise high sodium snack into a much more heart healthy snack.
Chili popcorn or a spicy popcorn is popular and flavorful: Add cayenne or a salt free chili seasoning and try a chili flavored oil.
Use unsalted versions of butter, margarines, or butter substitutes and oils in moderation. No hydrogenated oils or trans fats. Try other oils like olive oil (some even taste buttery). Try heart healthy nut oils like a macadamia nut oil has a nice buttery taste.
Tip #4 Healthy snacks to go. Make your popcorn snack and take it with you. Here is a different healthy snack idea. Create a popcorn trail mix by adding nuts, raisins, coconut, dried fruits even vegan chocolate chips and make this healthy snack even healthier, more flavorful and it’s delicious. Also, try adding popcorn to granola.
When eating popcorn choose healthier options for your popcorn. Be creative and try other ways to flavor your popcorn with healthier flavored oils, healthy seasonings, and lower your sodium intake with a salt substitute or a salt free popcorn seasoning. Now you can put popcorn on your list of healthy snacks.
Healthy Snacks – Popcorn, A Whole Grain Snack, Can Be Healthier Using A Salt Free Popcorn Seasoning
Healthy Snack Ideas for Children and Teens
Kids love to snack! Especially after school, on rainy days, while watching TV and even when they are bored.If they are going to snack then make sure you provide them with a selection of healthy snacks.With little ones and grade school children it is easy to fill their little tummies with healthy snacks.Older children and teenagers are a bit of a challenge to please. The fruits and veggie sticks just won’t do anymore. Their idea of a healthy snack is a slice of pizza loaded with toppings and a diet soda.Yummy Snacks for the Little OnesBugs on a stick – While it may not sound very appetizing children gobble this snack up and ask for more! There very easy to make. You will need one stalk of washed celery cut into three pieces. Peanut butter – fill the little inside of the pieces of celery with peanut butter. Raisins – Stick four or five raisins (bugs) in the peanut butter.Jiggly Jell-o Treat – For this snack you will need a box of Jell-o and metal cookie cutters. In a shallow square pan pour in the Jell-o (follow the instructions on the box the prepare it.) Set it in the refrigerator for about an hour or until it is firm and wiggly. Use your cookie cutters to cut out fun shapes, you can plop a little whipped cream on top if you want.Frozen juice pops – This treat has been around for decades. You will need the Popsicle holders that are sold in almost every store during the spring and summer season. Fill the holders with 100% real fruit juice and freeze for a few hours. These make a great treat on a hot summer day.Yogurt cover pretzel rods – These are easy to make and the kids love them. You will need a bag of pretzel rods, 8 ounce yogurt, you can use plain or flavored. Pour the yogurt in a shallow pan or on a plate and roll the pretzel rod in it. Place the yogurt covered pretzel rod on a freezer safe plate or in a container and freeze for about an hour.”Acceptable” Snacks for Older Children and TeensThis age group is hard to please so the idea is to “hide” the healthiness of the snack. I understand that sounds a bit odd but it is simply done by not announcing the snack is healthy or sometimes implying that the snack is not healthy works just as well, a little reverse psychology you learn as a parent.Smoothies – Are always a big hit with this age group. You will need fruit one or a couple of different kinds. Ice, plain or fruit flavored yogurt and a blender. Cut the fruit ( about a cup and a half worth) into small pieces put it in the blender, add 1 cup of ice, 1/4 cup of yogurt and blend.Snack mixes – These are the best! You can put whatever you want in them. My favorite is made of popcorn, raisins, pretzel sticks, and assorted peanuts. Put all the chosen ingredients in to a large bowl with a lid and shake well to mix it all up. Then sit back and watch it all disappear!Preparing healthy snack for children and teens does not have to be a difficult chore or a boring snack for them. Simply think of some healthy food items and see how well they work together. Before long you will be creating amazing, healthy fun snacks for your kids!
Make Roasted Pumpkin Seeds Your Healthy Snack And Satisfy Your Hunger Pangs
A pumpkin may have a lot of associations for you: Halloween, Cinderella’s coach, and even as a nutritious vegetable etc. However, you may not have considered that pumpkin seeds are also useful as healthy snacks. Yes, a lot of vendors are roasting, seasoning and converting pumpkin seeds into packaged healthy snack options today. Americans are fast considering pumpkin seeds as a superfood due to the nutritional value they provide and are using it in place of fried and unhealthy snacking options. Due to health problems like cholesterol, people in the U.S. are looking for healthy snacks to cut down on their calorie intake while satisfying their snacking cravings at the same time. Roasted, flavored pumpkin seeds are hence finding preference for the health-conscious.
Nutrients of the healthy snack
Healthy snacks made out of pumpkin seeds will be high in their nutrient value: pumpkin seeds have a high content of minerals like iron, zinc and magnesium. Such snacks can also become a good celiac food due to its high-fiber, high protein composition. The nutrients in pumpkin seeds healthy snacks can help people who are suffering from arthritis and prostrate health problems. A lot of vendors have started providing gluten free snacks too, which are made of pumpkin seeds. Such packaged healthy snacks are a good way of reducing calorie intake and maintaining healthy snacking habits at the same time.
These healthy snacks are a good alternative to calorie-heavy food items
Many American native tribes used pumpkin seeds in their cooking due to its culinary value. We would do well to consider pumpkin seeds as a superfood too if we want a complete nutritional healthy snack. Snack lovers who want to watch what they eat yet satisfy their hunger pangs have a good option now due to pumpkin seed snacks available today. You can roast and season raw pumpkin seeds at home to make a good snack out of it. Even if you don’t want to go to the trouble of preparing the snack at home, you can go to your local grocer and buy a ready-made packet of roasted as well as seasoned pumpkin seeds.
The need for having a healthy snack in their cupboard is being recognized by a lot of families, who are stacking their cupboards with roasted as well as flavored pumpkin seeds snacks. Such healthy snacks are also gluten free and can be used as celiac food by those suffering from celiac diseases.
