½ cup un-popped popcorn
2 Tablespoons vegetable oil
½ teaspoon salt (or salt to taste)
1 cup sunflower seeds
1 cup pumpkin seeds (if available)
1 cup dried cranberries
Seed Salad
Servings: 8
Ingredients:
Directions:
- Place a large pot on the stove.
- Add the oil and 3 popcorn kernels and cover the pot.
- Turn the burner on to medium-high.
- When you hear the kernels pop, add the rest of the popcorn and the salt, and replace the lid.
- Gently swirl the pot as it pops. When the popping starts to slow, turn off the heat and let the pot cool.
- After the popcorn is popped, put it in a large bowl and sprinkle lightly with salt if needed.
- Mix in the sunflower seeds, pumpkin seeds, and dried cranberries.
Notes & Tips:
You can use 1 bag of plain or light microwave popcorn instead of cooking popcorn on the stove.
Recipe Category
30 minutes or less, 5 ingredients or less, Kid-friendly recipes, Pantry recipes
This institution is an equal opportunity provider.
This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP in cooperation with Maryland’s Department of Human Services and University of Maryland Extension. University programs, activities, and facilities are available to all without regard to race, color, sex, gender identity or expression, sexual orientation, marital status, age, national origin, political affiliation, physical or mental disability, religion, protected veteran status, genetic information, personal appearance, or any other legally protected class.
Seed Salad
Servings: 8
Ingredients:
½ cup un-popped popcorn
2 Tablespoons vegetable oil
½ teaspoon salt (or salt to taste)
1 cup sunflower seeds
1 cup pumpkin seeds (if available)
1 cup dried cranberries
Directions:
- Place a large pot on the stove.
- Add the oil and 3 popcorn kernels and cover the pot.
- Turn the burner on to medium-high.
- When you hear the kernels pop, add the rest of the popcorn and the salt, and replace the lid.
- Gently swirl the pot as it pops. When the popping starts to slow, turn off the heat and let the pot cool.
- After the popcorn is popped, put it in a large bowl and sprinkle lightly with salt if needed.
- Mix in the sunflower seeds, pumpkin seeds, and dried cranberries.
Notes & Tips:
You can use 1 bag of plain or light microwave popcorn instead of cooking popcorn on the stove.
Nutrition Facts
8 serving per container
Serving size 1 cup
| Amount Per Serving | ||
|---|---|---|
| Calories | 270 | |
| % Daily Value* | ||
| Total Fat 17g | 22% | |
| Saturated Fat 2g | 10% | |
| Trans Fat 0g | ||
| Cholesterol 0mg | 0% | |
| Sodium 150mg | 7% | |
| Total Carbohydrate 23g | 8% | |
| Dietary Fiber 3g | 11% | |
| Total Sugars 12g | ||
| Includes 0g Added Sugars | 0% | |
| Protein 9g | ||
| Vitamin D 0mcg | 0% | |
| Calcium 22mg | 2% | |
| Iron 3mg | 15% | |
| Potassium 271mg | 6% | |
The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
This institution is an equal opportunity provider.
This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP in cooperation with Maryland’s Department of Human Services and University of Maryland Extension. University programs, activities, and facilities are available to all without regard to race, color, sex, gender identity or expression, sexual orientation, marital status, age, national origin, political affiliation, physical or mental disability, religion, protected veteran status, genetic information, personal appearance, or any other legally protected class.