Yes, you heard it right. Oil Free Popcorn. It’s not your buttery, oil-laden movie popcorn. But it’s very good. Is popcorn healthy? Popcorn is a whole food. So without the oil, it’s only corn. Dried, but corn. A whole food. You are simply eating the inside of the kernel after it has scientifically popped.  Now you’ve removed the oil, which is what makes it unhealthy, especially movie theater popcorn and microwave popcorn because it’s buttery-laden and trans-fat laden. 


Buy your own organic popping corn for $1.99 at Trader Joe’s and pop it yourself. That’s all there is to it. Corn is one of the most popular GMO foods. So, by buying organic, you are getting pesticide, GMO free corn. Oil Free Popcorn is a very healthy snack and dove tails perfectly on a plant-based lifestyle.


I don’t use the microwave because it changes the molecular structure of the food. And air-popped corn is too dry in my opinion. So, these are my directions for stove-top popcorn only. 


Usually, in making your own, old-fashioned popcorn – in a pan – on top of the stove, recipes call for 3 Tablespoons of oil. In my effort to get it healthier, I reduced the oil to 2 Tablespoons. It was still good. I reasoned, if 2 worked, maybe 1 Tablespoon would also. And then I did the unthinkable. I tried it with no oil. I tried water. I tried salt in the bottom of the pan. After ruining two very good pans, I finally found the answer. So, follow along as I show you my trick. 






All you need is the popping corn, a small spray bottle of water and a bit of salt. Although, I know some of you are completely salt-free, I will say it is pretty bland without any salt at all, so this is what I do. As soon as the popcorn is popped, I spray it with water, just a few sprays and immediately sprinkle on your salt. For without the oil, the salt does not adhere. The water holds the salt.






No oil. Just popcorn in the bottom of your pan. Yes, that’s right. Just popcorn. One layer of corn only. This amount makes a nice full pot. I use a 3-quart pot. Now, the trick is the heat. Not high. Not low. Medium High heat. If it’s too high or too low, you will not get a good result. MEDIUM HIGH HEAT is a must. Take it from me. I have burned it a few times by not paying close attention to the heat. 






This whole process will take 4 or 5 minutes. And you must shake the pan back and forth every few seconds, for a few seconds at a time. Once it starts to pop, it will go like crazy. When the popping starts to slow, that’s when you turn your heat off. Wait for a few seconds, because it may continue to pop and it if you take the lid off too soon, it will pop right out of the pan. 






I love to snack on this at night. It’s a complete whole food, so without the oil, you can eat as much of this as you want with no guilt attached. I make it at least two or three times a week. Sometimes 4 if I get a snack-attack! If you have a crowd, you might want to make it in a larger pot or make several batches. One batch is fine for my husband and me. He doesn’t eat very much of it, usually only a small bowl, while I can devour the above bowl all by myself! Shameful, I know.





Three of 4 quick sprays of water and quickly sprinkle on the sea salt. Have everything ready and handy for when the corn is popped: Your bowl, the top removed from the spray bottle of water and the salt. I just feel it’s best to do it immediately when the popcorn is still hot. Don’t worry your popcorn will not get soggy. Enjoy! And let me know in the comments below what you think. 


Health Notes

Low in calories (prepared the above way)

Loaded with Antioxidants

Contains folate, thiamin, niacin, riboflavin and rich in Vitamins B, A E and K.

Also rich in iron, zinc, potassium and more.


Remember: Getting old does not HAVE to mean getting sick. Our bodies are wonderful machines and given the right foods can actually heal themselves. 


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Oil Free Popcorn

Oil-free, guilt free healthy snack. by Carol Fitzgerald


  • About 1/3 cup of popping corn
  • A Three Quart Pot
  • A small spray bottle of water
  • Sea Salt


  • Pour your organic popping corn into the bottom of your pot. Shake the pan to even it all out
  • Turn heat to MEDIUM HIGH. This will take about 4 or 5 minutes
  • Shake the pan every few seconds FOR a few seconds
  • It takes awhile for it to start popping, but once it does, it will pop vigorously, then slow down
  • Once it slows, turn heat off and wait a few seconds for it to stop completely
  • I have had it pop out of the pan and onto the floor. And you don't want a hot kernel to hit you