Recipe: Popcorn trail mix

Popcorn is high in fiber and it also contains phenolic acids - a type of antioxidant. While it’s delicious eaten with just a little salt, adding some other savory or sweet flavors makes it a great snack for after school/work or while watching a movie.

Serves 8

Ingredients

• ¼ cup corn kernels (will make about 8 cups or 2 quarts – adjust quantities if you wish to make more or less)
• 1 tablespoon avocado or canola oil
• 1 cup chopped walnut, or other nut of choice
• 1/3 cup sunflower seeds
• ½ cup dried cranberries
• ½ cup dried apricot, sliced thin
• 1/3 cup unsweetened desiccated coconut shavings
• ½ teaspoon cinnamon
• ¼ teaspoon sea salt or other coarse grain salt

Directions

Carefully pop kernels in a large pot on stove with avocado or canola oil. You may also use an air popper.

Place popped kernels in a large bowl and add nuts, seeds and dried fruit. Sprinkle with cinnamon and sea salt topping or another topping of choice.

Divide popcorn into smaller bowls or bags for snacks at school or the office.

Other flavor suggestions:

Parmesan, cumin, sea salt, pinch of cayenne and nutritional yeast – adjusting proportions to your preference. Nutritional yeast has a subtle cheese/savory flavor and is a good source of fortified B12.

Nutrition Facts (per serving):

230 calories, 16g fat (3g saturated fat), 0mg cholesterol, 22g carbohydrates, 4g protein, 12g sugar, 3g fiber

Adapted from: Inspired Edibles

Reviewed by PeaceHealth dietitians and nutritionists.