The World’s Best (Savory) Popcorn

Air-popped popcorn is one of my favorite snacks. We enjoy it about once every other week for our “movie night,” and it always feels like a special treat. Unlike microwave or theater popcorn, which are often packed with trans fats, chemicals, and excessive salt, air-popped popcorn is a much “healthier” alternative. That said, there’s quite a bit of debate about the nutritional value of corn itself, which is why I’ve put "healthier" in quotes.

On one hand, popcorn is a whole grain that’s rich in fiber and essential nutrients like potassium, iron, zinc, magnesium, and protein. It also contains phenolic acids, which are a type of antioxidant. Because air-popped popcorn is low in density, you can indulge in a satisfying portion without the worry of consuming excessive calories or fat—especially when you choose healthier toppings—making it an ideal snack.

On the other hand, corn can lead to elevated blood sugar and insulin levels, and it may produce a gluten-like effect in some individuals. In The Pegan Diet, Dr. Mark Hyman points out that a staggering 90% of corn grown in America is genetically modified (GMO) and treated with herbicides and pesticides. He notes that modern corn is specifically bred for its starch and sugar content rather than its nutrient density. Yikes.

So, does this mean you should avoid popcorn? As I emphasize in every blog post, it's important to listen to your body. If eating corn triggers any inflammation or discomfort, it might be best to steer clear. But if you can enjoy an occasional bowl of air-popped popcorn without issues, go for it! Just opt for organic popcorn to reduce your exposure to pesticides and chemicals.

For this recipe, all you need are some popping corn, coconut oil, extra virgin olive oil, lime, sea salt, and cayenne pepper. You’ll also want a large pot and a kitchen or tea towel. While I’d love to take credit for this delicious concoction, it’s actually the brainchild of my friend and kitchen whiz, Stephanie Hawken. Steph introduced me to this delightful snack years ago, and without being too dramatic, it truly changed my life—and I bet it will change yours too.

Now, grab your ingredients and enjoy a cozy movie night that’s sure to become a favorite!

Ingredients - Makes enough for 2-3 people

• 1/2 cup of popping corn

  • You can find this at nearly any grocery store near you—Trader Joe’s even carries it now.

• 1 tablespoon of coconut oil

  • You’ll want an oil with a high smoke point, so I suggest either coconut oil or avocado oil. I personally prefer coconut oil.

• Juice from 1 lime

• Sea salt

  • I use a Mediterranean sea salt from Costco, but you can also use Celtic or Himalayan. Salt to preference.

• Cayenne pepper (or sub for chipotle powder)

  • Start with a small amount and gradually increase until you reach your desired heat level. Trust me, it’s easy to add too much and end up with inedible popcorn, so start with less and add on.

• Extra virgin olive oil (EVOO)

  • No specific measurements are needed. I drizzle a bit of olive oil over the popcorn, mix it well, then add more and repeat until I’m happy with the flavor.

Instructions

1. Place a large pot on the stove and set the heat to medium-high. Allow the pot to heat up for about one to two minutes without adding any oil.

2. Add a tablespoon of coconut oil and swirl it around until the oil is melted and evenly distributed.

3. Add 1/2 cup of popcorn and give everything a quick shake to ensure the kernels are spread out evenly.

4. Turn the heat to medium and cover the pot with a clean kitchen towel, ensuring it only covers the top and doesn’t hang down the sides (as shown in the image above). If your towel is too long, it could pose a fire hazard. The towel will allow some steam to escape, which is essential for achieving light and fluffy popcorn.

   **It may take a couple of minutes for the kernels to start popping. This is normal, so just leave the pot undisturbed.

5. Once the popping slows down and there are a few seconds between pops, your popcorn is ready. Turn off the stove, remove the pot from the burner, and let it cool for a minute.

6. I usually start by transferring half of my popcorn to a large bowl, then adding extra virgin olive oil, sea salt, cayenne pepper, and the juice of half a lime. After giving it a good mix, I adjust the salt, oil, and cayenne to taste.

7. Add the second half of your popcorn to the bowl and repeat the process.

I love to use a generous amount of olive oil, so keep some napkins handy and enjoy!

-Stasia xx