Popcorn...A Health Food?

True? Yes. Surprising? Probably so.

Although, if you think about the base ingredient in popcorn - whole corn kernels.  This means that popcorn is a whole grain product (and I'm very surprised the marketing teams haven't caught onto this yet).  Popcorn actually contains a whole load of fiber that is good for you, but also high levels of polyphenols (an antioxidant).  Because of these antioxidants, popcorn has been linked to lower rates of diabetes, heart disease, and cancer.

Okay, okay so now that I know popcorn is good for me, can I go out and buy some at my local grocery store? Not yet.  As you may have guessed by now, the heaps of oil and butter on top of popcorn tend to limit or even overpower popcorn's benefits.  Eating fiber along with dozens of grams of fats and trans fats isn't going to get you ready for swimsuit season.  The best way to prepare popcorn is to air-pop it (Presto 114316 04820 PopLite Hot Air Corn Popper), but if you must buy microwave popcorn, get a naked or lightly salted variety (definitely don't go for the ultra-super-butter-explosion types).  Also, keep the portion size down - share a bag with a friend, or buy the 100 calorie bags if you plan to snack alone.

In short, popcorn is not only a healthier snack than most chips or crackers with refined flour, but helps to curb food cravings - just don't slather it with butter.

Recipe One: Baked Trout with Homemade Potato Chips

This is probably one of the easiest (and healthiest) meals to make at home.  I am going to break the recipe into two parts - the trout and the potato chips.  Nutrition information is provided for both parts, and is calculated per serving.

Kitchen gadgets you might find useful for this recipe:

OXO Good Grips V-Blade Mandoline Slicer

Oxo Good Grips Silicone Pastry Brush

Trout
Makes 3 servings

Ingredients:

• 1 lb. Steelhead trout
• 1 tbsp. Olive oil
• 2 tsp. Paprika
• 1 tsp. Garlic powder
• 1 tbsp. Lemon juice

Instructions:

1. Preheat oven to 350º
2. Place uncooked trout in a baking dish (I use aluminum foil to reduce mess later)
3. Mix olive oil, paprika, garlic powder, and lemon juice in a small bowl
4. Using a pastry brush (a spoon works too), evenly spread the seasoning mixture onto the fish
5. Bake for 25-30 minutes, or until fish is cooked through

Nutrition Information:

• 155 calories
• 2g carbohydrates
• 0g dietary fiber
• 0g sugars
• 8g fat
• 19g protein

Trout is also rich in omega-3 fatty acids, an essential fat for humans linked to a reduction in cancer cases, cardiovascular disease, psychotic disorders, and an increase in immune function. 

Potato Chips

Makes 3 servings

Good-quality Red Potatoes will be firm, smooth-skinned and have bright-red coloring. They should have few eyes, and those few eyes should be shallow.

Ingredients:

• 3 Medium sized red potatoes
• 2 tsp. salt
• Olive Oil Spray

Instructions:

1. Preheat oven to 350º
2. Line a baking sheet with foil and spray lightly with olive oil spray
3. Sprinkle 1 tsp. salt over the empty baking sheet
4. Using a mandoline (knives also work, but cutting even slices is tricky), slice potatoes into 1/8" slices and place these onto the baking sheet
5. Spray potatoes on sheet with olive oil spray and sprinkle with remaining 1 tsp. of salt
6. Bake for about 45 minutes, or until potatoes start to crisp

Nutrition Information:

• 267 calories
• 59g carbohydrates
• 5g dietary fiber
• 4g sugars
• 0g fat
• 7g protein

Red potato tips and tricks:

• Do not store potatoes in the refrigerator. Refrigeration converts the starch in potatoes to sugar which will cause the potato to darken when cooked.
• Prolonged exposure to light causes greening and makes the potato taste bitter. Store potatoes in a dark place and peel or pare green area from the potato before using.
• Red potatoes are a good source of vitamin C, vitamin B6, and potassium