Maple Kettle Corn

ANYONE ELSE POPCORN OBSESSED?!

Hands down one of my favorite snacks! I started making this recipe two years ago, and since then it’s come to be known as “Mallory popcorn.” At least that’s what my brother and sister-in-law call in when they make it at home now.

Kettle corn is a quintessential summer food in my mind; I don’t go to a Rockies baseball game and NOT get a big bag of the fresh stuff! But since I’m not at the game every weekend I had to come up with a way to get my fix at home – Enter my Maple Kettle Corn!

Air-popped, lower in fat and chemicals than the bagged stuff, and sweetened with the natural sugars in maple syrup. It’s a no-brainer to make this your go-to for movie night or an afternoon sweet-tooth fix!

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NOT INTO THE AIR-POP GAME YET?

My air-pop machine is probably my most used kitchen appliance, next to my crock pot. Switching from bagged popcorn to popping it myself has forced me to opt for healthier popcorn recipes (not the toughest decision to make, right!?). Bagged popcorn can come with a lot of question marks in terms of what is actually in those bags. Not only are they typically higher in fat and salt than air-popped popcorn, but there are other added chemicals that you don’t necessarily want to eat. Microwave popcorn bags are lined with the chemical perfluorooctanioc acid (PFOA) and is considered toxic. PFOA has also been linked to infertility, cancer, and is labeled as a carcinogen by the EPA. (1) And that’s not all! Here’s a couple more chemicals you can find in most major brands:

  • Partially-hydrogenated oils

  • Artificial flavors

  • Propyl gallate

  • TBHQ

  • Citric acid (for freshness)

  • Natural oil blends

A little less than appetizing, I think. Personally, I like to know exactly what’s in my food, and not just for allergy’s sake. A good rule of thumb? If you can’t read and understand the ingredients, don’t pick it up! I try to follow this as much as I can with my diet – but keeping up with it 90% of the time is more realistic. 

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The best part about this recipe? 3 ingredients. All simple. All delicious. Popcorn, coconut oil, and maple syrup. Toss a little salt on there if you like the sweet and salty mash-up, and you’ve got a well-rounded healthy snack.

HEALTHY KETTLE CORN? YOU BET!

What makes this snack so good for you? Check out the health benefits from each of the 3 ingredients!

COCONUT OIL//:

  • Protective against potentially harmful microorganisms

  • Fatty acids that can boost brain health

  • Increased satiety (2)
    ** Coconut oil contains saturated fats and should be consumed in moderation just like any other saturated fat source. 

MAPLE SYRUP//:

  • Contains multiple vitamins and minerals; Zinc, manganese, calcium, potassium, and iron

  • Rich in antioxidants

  • Slower rise in blood sugar than other sweeteners (3) 
    **Maple syrup is still a high-sugar sweetener, just like cane sugar and should be consumed in moderation.

POPCORN//:

  • Good source of fiber

  • Rich in vitamins and minerals; B-complex, manganese, and magnesium

  • Benefits healthy digestion

  • Cholesterol-lowering properties – it’s a whole grain! (4)

Alright, are you hooked yet!? This snack is simple, quick to whip up, and so tasty!

LET’S GET IT POPPIN’!

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Maple Kettle Corn

Prep Time: 10 min
Servings: 8 cups

INGREDIENTS

  • 6 tbsp. popcorn kernels

  • 2 tbsp. coconut oil

  • 2 tbsp. maple syrup

OPTIONAL

  • salt to taste

INSTRUCTIONS

  1. Using an air-popping popcorn machine and add the kernels into the machine. Turn it on and let it pop away into a medium to large size bowl.

  2. While popcorn is popping, melt coconut oil in a small bowl in the microwave if it is solid. Heat for approximately 30 seconds.

  3. Combine the maple syrup with the coconut oil in the small bowl.

  4. Once all kernels are popped and in the bowl, drizzle the maple syrup and coconut oil over the bowl - mixing throughout to coat everything.

  5. Optional: Sprinkle sea salt to taste.

  6. Enjoy!

NUTRITION INFO (2 CUPS POPPED)

Calories: 150, Fat: 8g, Carbohydrates: 19g, Fiber: 2.5g, Sugar: 6g, Added Sugar: 6g, Protein: 2g
**Added sugars are from maple syrup, a natural sugar.

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This recipe is gluten-free and vegan! If you’re looking for a lower sugar option, try it out with a sugar-free syrup! 

xx,

mallory

SOURCES:

  1. EPA, Assessing and Managing Chemicals under TSCA

  2. Healthline, Top 10 Evidence-Based Health Benefits of Coconut Oil

  3. Healthline, Maple Syrup: Healthy or Unhealthy?

  4. Organic Facts, 5 Surprising Benefits of Popcorn

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