Quick Healthy Snack: Spice Up Your Life With Popcorn!

Chronic diseases account for approximately two-thirds of all deaths in Wisconsin. These diseases, such as heart disease, diabetes and some types of cancer, may be prevented and/or controlled with a healthy diet. A healthy diet does not have to consist of foods which are bland or flavorless. With the use of spices, food can be health-FULL, flavor-FULL and a step towards a healthier diet.

The use of spices can offer many health benefits. Spices are a low-calorie, low-sodium addition, which can take the place of other higher-calorie, higher-sodium ingredients. Research is being conducted to determine additional benefits of specific spices in the diet and the role in disease prevention and treatment. To name just a few, turmeric may prevent Alzheimer’s disease, cinnamon may play a role in improving blood sugars, and cayenne pepper perhaps suppresses appetite.

Along with the added health benefits, spices also add intense flavor to a food. This flavor appeals to four of our five senses. A spice can be an elegant garnish, provide a unique aroma, add texture and mouth-feel and provide an unforgettable flavor.

Spices can be included in the diet quite easily. Some simple ways to ‘Spice Up’ your diet include:

• Top yogurt or oatmeal with cinnamon
• Sprinkle Cayenne Pepper on tuna or egg salads for an extra kick
• Add ground cloves to muffins or applesauce
• Use ground mustard in potato salad or baked beans
• Turmeric makes a unique and flavorful meat rub

Popcorn is a tasty and delicious treat and there are many ways you can SPICE UP your popcorn!

Popcorn is a whole grain and can be a nutritious and delicious snack. One cup air-popped popcorn has only 31 calories. Spritz with olive oil and try one of the toppings below.

Herbed Popcorn:

1 tsp each dried sage, fennel, marjoram, thyme and rosemary

2 tsp minced garlic

Lemon-Dill Popcorn:

2 Tbsp lemon zest

1 tsp dill weed

Tex-Mex Popcorn:

1 Tbsp cumin

1 Tbsp chili powder

Sprinkle with parmesan cheese, if desired.

Pizza Popcorn:

2 tsp minced garlic

2 tsp Italian seasoning

1 tsp paprika

1/8 tsp pepper

Sprinkle with ¼ cup parmesan cheese

Pepper Popcorn:

2 tsp minced garlic

1 tsp lemon zest

¼ tsp cayenne

1 tsp crushed red pepper

¼ tsp black pepper

1 tsp onion powder

1 tsp paprika

Hot Mustard Popcorn:

1 + ½ tsp dry mustard

¼ tsp cayenne

¼ tsp pepper

1 tsp thyme

Sugar N’ Cinnamon:

½ tsp sugar

½ tsp cinnamon

References:

1. Yoshioka M, et al. Effects of red pepper on appetite and energy intake. Br J Nutr. 1999;82:115-23.
2. Kahn M, et al. Cinnamon for Diabetes. 2003 Diabetes Care Study. Available at: http://www.naturalstandard.com/monographs/news/news200509021.asp
3. Curry spice may fight Alzheimer’s. J of Biolog Chem. 2004 Dec. Available at: http://www.health.am/ab/more/curry_spice_may_fight_alzheimers.
   

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   Jen Kamps

   Jen Kamps, MS, RDN, LDN, is a registered dietitian nutritionist and licensed dietitian nutritionist.  She attended the University of Wisconsin–Stout where she received a Bachelor of Science degree in dietetics. Jen then attended Clemson University and received a Master of Science degree in food science and human nutrition with an emphasis in culinary science. Jen believes nutrition and fitness go hand-in-hand and is also an indoor cycling instructor. Jen grew up on a farm in southwest Wisconsin and has many stories from the days of mowing bales with her siblings!