By Kayla Colgrove, MS, RDN, ACSM-CPT, Extension Educator in Lancaster County
October is National Popcorn Month, making it the perfect time to enjoy fun and easy popcorn recipes. Check out these tasty, kid-and adult-friendly snacks that are great for gatherings, work breaks or after-school treats.
FISH BAIT SNACK MIX
(Yield: 6 Servings)
• 2 cups popcorn
• 1-3/4 cups non-sweetened oat cereal
• 1 cup pretzel sticks
• 1 cup small fish-shaped crackers
• 1/4 cup raisins
1. Wash hands with soap and water.
2. Mix all ingredients together in a medium bowl.
3. Store in a tightly covered container.
Nutrition Information: Serving Size (1 cup); Calories 140; Total Fat 3g; Saturated Fat 0.5g; Cholesterol 0mg; Sodium 250mg; Total Carbohydrates 26g; Fiber 0g, includes 0g Added Sugars; Protein 3g; Calcium 4%; Iron 15%; Potassium 2%
KICKED-UP POPCORN
(Yield: 3 servings)
• Popcorn (air-popped, microwave, etc.)
• Topping Options: 2 teaspoons of one of the following (taco seasoning, flavored gelatin, Parmesan cheese, cinnamon-sugar or herbs such as rosemary or oregano)
1. Wash hands with soap and water.
2. Prepare popcorn either in an air popper, in a microwave according to package directions or on top of the stove. Measure 6 cups of popped popcorn.
3. Let popcorn cool a little and then add one of the toppings of your choice.
4. Shake the popcorn in a bag or bowl to coat the popcorn. Popcorn can be sprayed with cooking spray to help the topping stick. Enjoy!
Notes: Nutrition analysis used air-popped popcorn and taco seasoning.
Nutrition Information: Serving Size (2 cups); Calories 60; Total Fat 0.5g; Saturated Fat 0g; Cholesterol 0mg; Sodium 50mg; Total Carbohydrates 13g; Fiber 2g, includes 0g Added Sugars; Protein 2g; Calcium 0%; Iron 4%; Potassium 2%
CINNAMON CRUNCH SNACK MIX
(Yield: 20 servings)
• 6 cups of popped popcorn
• 1/2 of a large box of animal crackers (about 6 ounces)
• 1 (13 ounce) box of whole grain cinnamon-flavored square cereal
• 1/2 cup dried cranberries
• 1/2 cup of raisins
1. First wash hands with water and soap.
2. Combine all ingredients.
3. Store in an airtight container.
Nutrition Information: Serving Size (1 cup): Calories 150; Total Fat 3g; Saturated Fat 1g; Cholesterol 5mg; Sodium 140mg; Total Carbohydrates 29g, includes 5g Added Sugars; Fiber 3g Protein 3g; Calcium 6%; Iron 35%; Potassium 2%
All recipes used Nutrition Software: Esha Food Processor