Ingredients:

• 1 quart air-popped popcorn
• 8 ounces raisins
• 6 ounces dried fruit (apricots, apples, etc.), diced

Add diced fruit and raisins to a large bowl of popped corn. Combine and toss thoroughly.

Nutritional Information (based on 3-cup serving)

• Protein 8g; Calories 651; Carbohydrate 162g ; Fat 5g; Saturated Fat 3g; Fiber 15g; Sodium 420 mg.
• Other nutritional ingredients that can be mix in popcorn are:
• 1 /3 cup chopped dried fruit provides iron and fiber
• 2 tbsp. soy nuts gives fiber and calcium
• 2 tbsp. whole almonds gives protein, iron and fiber
• 2 tbsp shredded Parmesan cheese gives protein and calcium
• 10 pretzel sticks gives B vitamins
• 2 tbsp. pumpkin seeds gives protein and fiber
• 1 /2 cup dry unsweetened cereal gives iron and B vitamins

While enjoying your favorite movies at home you can prepare popcorn in just a few minutes. There are many ways to include popcorn on one's healthy diet.

• 12 cups popped popcorn
• 1/2 cup margarine
• 1 cup firm-pack brown sugar
• 1/2 teaspoon vanilla
• 1/4 cup honey
• 1 cup pecan halves
• 1/2 teaspoon baking soda

Grease a 15x10 inch baking pan and place the popcorn on top. Combine sugar, honey and margarine in a 1 ½ quart saucepan. Cook and stir constantly with a wooden spoon. Place this in medium heat until it boils.

Cook this for about 5 minutes and then remove from the heat. Mix vanilla and baking soda then pour it over the popped corn. Next, add some pecans, stir until evenly coated and bake at 300 degrees for about 15 minutes. Stir gently for five more minutes and lay everything down on waxed paper. Lastly, allow to cool and break into chunks.

• 8 cups air-popped popcorn( no oil or salt)
• 1 teaspoon chili paste (Sambal Oelek)
• 2 tablespoons Better than Peanut Butter
• 1 teaspoon curry powder

Air-pop about ½ cup of corn kernels. Put peanut butter on a microwave cup. Add sambal with small amounts of water. Stir in order to make out a creamy and thick peanut butter mixture. Microwave it approximately 30 seconds. Fold the peanut butter mixture onto the popcorn.

• 14 cups popcorn, air-popped
• 2 tbsp. parmesan cheese, grated
• 1/4 tsp. dried oregano
• 2 tsp. paprika

In a small bowl, mix oregano, paprika and cheese. Sprinkle these onto the popcorn and toss. It can yield up to 14 cups. You can also melt organic raw cheese with organic milk and pour this over the popcorn.

Nutrition Data for 1 cup serving: 30 calories/0.5 grams fat