Powerful Popcorn: Nutritious and Delicious

Melanie D. Jewkes, M.S., Utah State University Extension

Assistant Professor, Salt Lake County
Amanda M. Horrocks, M.S., Utah State University Extension
Assistant Professor, Morgan County
Mikella Veale, Utah State University Extension
FCS Intern, Salt Lake County
History of Popcorn would jump and move around until it eventually
Popcorn has been used for centuries. In 1948, broke free.
4,000 year old corn ears were found in a Bat
Cave located in central New Mexico. According to the Guinness World Records the
largest popcorn ball weighed 3,423 pounds, and
Popcorn was highly valued in the Aztec Indian measured over 12 feet long.
culture. It was used as a food, decoration for
ceremonial headdress, necklaces and ornaments The Benefits of Popcorn
on statues of their gods. One cup air popped contains only about 30
calories, 6 grams of carbohydrates, 1 gram of
During the Great Depression popcorn became protein, and 1 gram of fiber. Popcorn has no
popular because it was one luxury people could artificial additives or preservatives, and is sugar
afford, costing about $.05-$0.10. free.

Popcorn sparked the idea behind the invention Popcorn is a whole grain; 3 cups of popcorn
of the microwave. In 1946 Dr. Percy Spencer was equal a serving of grains. The USDA
conducting an experiment with a vacuum tube recommends making half of your daily grains be
called a magnetron. During the experiment he whole grain ([Link]). Added fat,
noticed that he had melted the candy bar in his salt or sugars often smother the health benefits
pocket. Dr. Percy decided to see what would of popcorn. The American Heart Association and
happen if he put some popcorn near the the new USDA guidelines recommend to reduce
magnetron and discovered that they popped! sodium intake and to choose more healthy
This unexpected popcorn experiment let to the mono-unsaturated fats and less saturated fats.
invention of the microwave. Try flavoring popcorn using herbs or spices and
using no or small amounts of canola oil to keep
Popcorn Facts the whole grain snack healthier.
The average American consumes about 56
quarts of popcorn per year. That means Popcorn is an inexpensive snack costing less
Americans eat 18 billion quarts of popcorn every than $0.25 for two tablespoons of un-popped
year! kernels, or about $1 per pound if purchased in
bulk.
Popcorn is made when a kernel is heated. The
water in the kernel becomes steam creating Popcorn can easily be grown in your home
enough pressure to break the hull and force the garden, can be stored for several months after
contents out. harvest, and requires little preparation and
maintenance.
Native Americans believed that spirits lived
inside popcorn kernels, when heated the spirit
Popcorn Preparation Tips
Whether you choose to pop popcorn in an electric popper, on the stove or over an open fire, follow these
tips for perfectly popped popcorn:

o First, warm the popper, heavy pan or skillet. If oil popping your corn, add 1/4 cup of cooking oil to the
pan. Allow the oil to heat. The best popping temperature is between 400 and 460 degrees Fahrenheit.
Oil burns at 500 degrees. If your oil starts to smoke, it's too hot. Any cooking oil will work provided it
can retain the proper temperature. The less saturated the fat in the oil (like corn or sunflower), the less
calories you add to your snack.
o Don't pop popcorn in butter. Butter will burn.
o Test the heat of the oil by dropping in one or two kernels. When the kernel pops or spins in the oil,
you're ready to add the remaining popcorn. Pour just enough kernels to cover the bottom of the pan.
Shake the pan to be certain oil coats each kernel.
o Kernels that do not pop are known as "old maids." They do not have sufficient water contained within
the starch to create the build up of pressure needed to pop the kernels.
o If your popcorn does not pop into fluffy, crunchy kernels, it may have lost some of its moisture.
Rejuvenate popcorn by filling a 1-quart jar 3/4 full with popcorn. Add one tablespoon of water. Cover
and shake every five to 10 minutes until all the water is absorbed. In two to four days it should be
perfect for popping.

2 tablespoons or 1/8 cup of un-popped kernels equals about one quart (4 cups) popped corn (if all
kernels pop).

RECIPES
Curry Popcorn Seasoning
1 teaspoon (or more to taste) curry powder 1/2 teaspoon ground cumin (optional)
1/2 teaspoon garlic powder salt to taste (note: can use garlic salt in place
1/4 teaspoon paprika of garlic powder and omit salt)
1/2 teaspoon cayenne pepper (optional)

In a small bowl, mix together, garlic salt, paprika, cumin, curry powder, and cayenne pepper. Can be
made in larger batches and stored in an airtight container. Seasoning works best popped with the
kernels, but can be seasoned on top. Pop with oil in popcorn in a stovetop or microwave bag style
(see below).

Microwave Popcorn adapted from [Link]

1/4 cup unpopped popcorn kernels
1/2 teaspoon vegetable oil
1/4 teaspoon salt, or to taste (or other seasoning)

In a cup or small bowl, mix together the unpopped popcorn and oil. Pour the coated corn into
a brown paper lunch sack, and sprinkle in the salt. Fold the top of the bag over twice to seal in
the ingredients.

2
Cook in the microwave at full power for 2 to 2 ½ minutes, or until you hear pauses of about 2
seconds between pops. Do not keep in microwave longer than needed. Carefully open the bag
to avoid steam, and pour into a serving bowl.

Vanilla Popcorn adapted from [Link]

4 teaspoons corn oil
4 teaspoons vanilla
1/4 cup unpopped popcorn
1 teaspoon superfine sugar
salt to taste
2 teaspoons butter, melted

Heat oil and 3 teaspoons vanilla in a large pot over medium-high or high heat for a minute.
Add one kernel of popcorn to the oil. When the kernel pops, pour the remaining popcorn.
Place a lid on the pot, and shake gently until the corn starts to pop. Shake vigorously until the
popping subsides. Remove from the heat, and pour into a large bowl. Stir sugar, salt, 2
teaspoons vanilla, and melted butter into the corn until evenly coated, and serve.

Cinnamon-Apple Popcorn adapted from [Link]

1 cup chopped dried apples 1 teaspoon brown sugar
5 cups popped popcorn 1/2 teaspoon cinnamon
1 cups pecan halves 1/4 teaspoon nutmeg
2 teaspoons butter, melted 1/4 teaspoon vanilla extract

Melt butter and brown sugar in microwave until sugar is no longer grainy. Add cinnamon,
nutmeg, and vanilla extract to the melted butter. Pour mixture over popcorn. Add dried
apples, and pecan halves to popcorn, mix ingredients and enjoy!
Recipe makes 14 cups Cinnamon-Apple Popcorn mix.

Dilly Lemon Munch from Utah State University Food $ense Nutrition Program
2 quarts popped in ¼ cup oil
2 tablespoons shredded lemon peel
1 teaspoon dill weed
optional: ½ teaspoon low-sodium salt

Toss popcorn with lemon peel and dill weed. Flavor enhances as popcorn stands.

3
Nacho-Cheese Popcorn from Utah State University Food $ense Nutrition Program
1/3 cup cooking oil 3 T. hot oil
3-4 dried chilies 1/3 cup parmesan cheese
1 large clove garlic, cut into quarters 1 tsp. paprika
1 tsp. cumin seed ½ tsp. salt
1/3 cup un-popped popcorn

Place cooking oil, chilies, garlic and cumin seed in small saucepan. Cook over low heat for 3
minutes; let stand 10 minutes. Strain. Use 3 tablespoons of seasoned oil for popping corn;
reserve the rest. This makes about 2 ½ quarts popped popcorn

Pour remaining oil over popped popcorn, tossing to coat. Mix Parmesan cheese, paprika, and
salt. Sprinkle over popped popcorn, toss to mix. Yields: 2 ½ quarts.

For More Information:

Utah State University Extension, Popcorn in the Garden,

[Link]

The Popcorn Board, [Link] , includes a section for teachers

Guinness World Records, [Link]