Krupa’s Korner – (1/16/2023)

Krupa's Korner

National Popcorn Day

Want a healthy, salty, crunchy snack that just doesn’t quit? Enjoy some popcorn that satisfies munchies, day or night. This time-honored snack can be sweet or savory, caramelized, buttered or plain, molded into a candied ball, or tossed with nuts and chocolate. However, it is enjoyed, enjoy it on National Popcorn Day, January 19th.

Benefits of Popcorn

Increases Satiety

Popcorn is filled with fiber which helps increase satiety or the feeling of fullness and satisfaction. Popcorn also acts like a sponge in your gut where it soaks up water and expands. This causes the stomach receptors to release hormones that tell your brain you’re full.


Reduces Blood Pressure and Cholesterol

Most of the fiber in popcorn is insoluble, but it also contains some soluble fiber. Soluble fibers dissolve in water in the gut, and this creates a gel-like substance that may help lower LDL (“bad”) cholesterol. Soluble fiber binds to bile (a fluid that contains cholesterol) forcing the bile to exit through your stool rather than get absorbed by your body. This decreases overall cholesterol absorption in your body, thereby decreasing high blood cholesterol, a major risk factor for heart disease.

heart encircled by stethoscope

Make it Yourself

Pop your popcorn at home instead of buying a bag of store-bought microwave popcorn that’s soaked in faux butter and salt which negates all the nutritional benefits.


Popcorn Kernels

The unseasoned kind you buy in bags or the bulk section, not microwave popcorn.The unseasoned kind you buy in bags or the bulk section, not microwave popcorn.

Popcorn Kernels

Olive Oil

Use light or cooking olive oil, not extra virgin. Light olive oil has a higher smoke point than extra virgin olive oil.

Olive Oil

Cooking Spray

Used to prevent the kernels from sticking to the cooking surface.

Cooking Spray

Popcorn Seasoning:

Mix the seasoning ingredients in a small bowl. If possible, grind or blend the mixture into a fine powder to help it stick better. Once the popcorn is popped, place it in a large bowl and lightly spray it with cooking spray. Add the seasonings, toss to coat, and dig in!

Cheesy Flavor

¼ c Nutritional Yeast, and 2 tsp salt

Cheese Popcorn

Ranch Flavor

1 tsp dried dill and parsley, ½ tsp garlic powder, onion powder, and salt

Ranch Popcorn

Garlic + Herb Flavor

1 tsp dried dill and parsley, ½ tsp garlic powder, onion powder, and salt

Garlic and Herb Popcorn

Chipotle Flavor

1-2 tsp chipotle chili powder, and zest of 1 lime

Chipotle Popcorn

Cinnamon Sugar

3 tablespoon sugar or brown sugar, and 1 tsp cinnamon

Cinnamon Popcorn

Microwave Popcorn Instructions

  • Place the oiled popcorn kernels in a brown paper bag—the kind you use for lunches
  • Fold the top of the bag twice to seal it
  • Microwave for 2 to 3 minutes, or until there are about 2 seconds between pops
  • Open the bag carefully, then season according to the recipe instructions

Stovetop Popcorn Instructions

  • Place a large, heavy-bottomed pot over medium-high heat and add 3 tablespoons of oil
  • Put a few kernels of popcorn into the pot to test the oil. Once they pop, add the rest of the kernels
  • Cover the pot, take it off the stovetop for 30 seconds, then put it back on the stovetop
  • When the popcorn starts popping, crack the lid just a bit to let the steam escape; when most of the kernels are popped and there are a few seconds between pops, remove the pot from the heat and transfer it to a bowl

Want more?

Check out our previous edition of Krupa's Korner!

We all know we should eat our greens and they are among the healthiest foods one could eat. So, what makes a vegetable a "powerhouse" vegetable? According to a report published by the Centers for Disease Control, a powerhouse vegetable supplies on average, 10% or more of the daily value of 17 qualifying nutrients per 100 calories. The top-rated green powerhouse vegetables are watercress, chard, beet greens, spinach, and chicory. But, other vegetables are also strong contenders including Chinese cabbage, collard greens, kale, and leaf lettuce. Learn more about what veggies can do for you!

Leafy Greens


Schedule a nutrition consultation today!

Krupa is our onsite registered dietitian and she is available to help Gatorcare members achieve a healthier lifestyle! It’s not about dieting or counting calories but rather building a healthier relationship with food.

krupa in the kitchen