Tumeric Popcorn

Tumeric popcorn makes a low calorie, heart healthy snack that's also a serving of whole grains.

Popcorn made in a brown bag and seasoned with turmeric  makes a low calorie, heart healthy  snack  that’s also is a serving of whole grains. 

Popcorn gets a bad rap. I guess it’s  because we associate it with movie theater popcorn that’s loaded with butter and salt.  But by itself,  popcorn  is a  heart hero! It’s naturally very low in saturated fat and  sodium and high in fiber.  One serving is a generous three cups and only 90 calories.  Talk about a good snack for weight control, popcorn  helps to  curb your hunger by filling you up.  Here’s another plus, according to a study from Scranton Pennsylvannia , popcorn is packed with antioxidants. Who knew?

Perhaps your thinking, ‘yeah healthy without butter, but  how can it be any good’? I hear you! This is where creativity, experimentation  and some fun kicks in! Got a favorite flavor or go to spice… pop up some popcorn and add it in.  Start by spritzing brown bag popcorn (recipe below) with a cooking spray, lightly salting and seasoning it  to suit your taste buds.  Inspired by many of your comments in my recent post Tumeric Milk Baked Oatmeal with Pistachios and Dried Cranberries, I used turmeric. I was blown away with not only the taste, but the golden color tumeric gives this snack.

Put popcorn back in your life and enjoy the benefits of a delicious tasting whole grain.Tumeric Air Popped Popcorn

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Tumeric Brown Bag Popcorn

Popcorn made in a brown bag and seasoned with turmeric  makes a low calorie, heart healthy  snack  that's also is a serving of whole grains. 

Heart healthy Tumeric Brown Bag Popcorn has only 90 calories in a 3 cup serving!

  • Author: Diane Boyd
  • Prep Time: 1 minute
  • Cook Time: 5 minutes
  • Total Time: 6 minutes
  • Yield: 1
  • Category: Snack
  • Method: Microwave

Ingredients

  • 1/4 cup popcorn kernels
  • 3 second spray of cooking spray
  • 1/16 teaspoon sea salt
  • 1/2 teaspoon ground turmeric

Instructions

Place popcorn kernels in a glass baking dish and spray with cooking spray. Pour contents of dish into a brown paper lunch bag and fold the top over twice. Place into microwave oven and use popcorn setting . Should take about 5 mintutes to pop. Pour into serving dish, spray with cooking spray and lightly season with salt and ground tumeric. Toss to coat.

Nutrition

  • Serving Size: 3 cups
  • Calories: 90
  • Sugar: 0
  • Sodium: 130 mg
  • Fat: 1 gram
  • Saturated Fat: 0 grams
  • Trans Fat: 0 grams
  • Carbohydrates: 19 grams
  • Fiber: 3 grams
  • Protein: 3 grams

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Heart Healthy Banana Bread

Heart Healthy Banana bread is low in saturated fat and sodium, rich in potassium and a source of fiber and plant stanols shown to reduce blood cholesterol levels.

This heart healthy banana bread is not only delicious, it has the benefits of  plant stanols, the natural way to reduce blood cholesterol levels.

 

Bake some bread. It’s February’s Recipe Redux theme! In keeping with my commitment to  heart month,  I’m baking  banana bread with benefits for your ticker. It’s  low in saturated fat and sodium,  rich in nutrients like potassium and a source of fiber and plant stanols.

For those of you who aren’t yet familiar with plant stanols, let me briefly explain. Plant stanol esters  work by reducing the absorption of cholesterol from the digestive tract. They are naturally found in many fruits, vegetables and grains,  but because these foods have only trace amounts, you would have to consume ridiculous quantities everyday, to see  a signficant effect on  blood cholesterol (i.e. 12 pounds of broccoli, 29 pounds of carrots and 60 pounds of tomatoes).    This challenge has been overcome by fortifying foods with stanols and sterols. New food products, with the added benefit of sterol/stanol esters, may provide a more healthful alternative to high-saturated fat, high-cholesterol products such as butter.

This banana bread was made using one of these relatively new food products with the added benefit of plant stanols (Benecol®) . It’s simple to use because it is a direct substitute for butter or oil in recipes. Enjoying your favorite foods can be good for your heart if you make the proper substitutions.

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Heart Healthy Banana Bread


  • Author: Diane Boyd
  • Prep Time: 10 minutes
  • Cook Time: 40 minutes
  • Total Time: 50 minutes
  • Yield: 10

Ingredients

  • 1/3 cup Benecol
  • 2/3 cup sugar
  • 2 large eggs
  • 3 tablespoons skim milk
  • 1 teaspoon lemon juice
  • 1 .5 cup all-purpose flour
  • 1/2 cup white whole wheat flour
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1 teaspoon ground cinnamon
  • 3/4 teaspoon ground cardamon
  • 1/4 teaspoon ground ginger
  • 1 cup mashed ripe bananas
  • 2 tablespoons crushed pistachios

Instructions

  1. Preheat oven to 350 degrees F. Using a piece of waxed paper, spread a light layer of Benecol inside a 8″ baking loaf. Set aside.
  2. In a large mixing bowl, whisk together Benecol, sugar, eggs, milk and lemon juice.
  3. In a medium mixing bowl, combine flours, baking powder,baking soda and spices. 
  4. Gently fold in the dry ingredients to the Benecol mixture and add mashed bananas.
  5. Pour batter into prepped baking loaf and sprinkle top with chopped pistachios.  
  6. Bake for 40 minutes or until golden brown.

Notes


Nutrition

  • Calories: 171kcal
  • Sugar: 17g
  • Sodium: 117mg
  • Fat: 3g
  • Saturated Fat: 1g
  • Carbohydrates: 34g
  • Fiber: 2g
  • Protein: 4g
  • Cholesterol: 37mg

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