(Family Features) Next time you reach for a snack, go for a great-tasting option that delivers on both flavor and nutrition. Sensible snacks can be surprisingly delicious when you choose ingredients wisely.

One pop-ular choice: popcorn. Ideal for between-meal snacking since it satisfies but doesn’t spoil the appetite, popcorn is also the perfect addition to treats such as snack bars and trail mix. The key to smart snacking is finding good-for-you ingredients that make your body healthy and your taste buds happy.

With no artificial additives or preservatives, popcorn is naturally low in fat and calories. The whole grain provides energy-producing complex carbohydrates and contains fiber, providing roughage the body needs in the daily diet.

Find more healthy snack solutions at popcorn.org.

Perfect Popcorn

There’s nothing like the taste of freshly popped popcorn and nothing like the disappointment of burnt popcorn. Follow these simple steps and you’ll have perfect popcorn every time.

• Whether on the stove or in the microwave, popcorn will begin popping in a few minutes.
• When the popping begins to slow, listen until you can count two seconds between pops. Remove the pan from heat or bag from microwave.
• Remember to lift the lid or open the bag away from your face to prevent steam burns.

Oatmeal Raisin Cookie Corn

Yield: 10 cups

• 8 cups popped popcorn
• 3 tablespoons melted butter
• 2 tablespoons granulated sugar
• 1 teaspoon ground cinnamon
• 1 cup crunchy granola
• 1 cup raisins
• 1 cup walnut halves

1. In bowl, toss popcorn with melted butter.
2. Combine sugar with cinnamon; sprinkle over popcorn. Toss with granola, raisins and walnuts until combined.

Crispy Crunchy Apple Popcorn

Yield: 7 cups

• 6 cups popped popcorn
• 1 tablespoon butter, melted
• 2 teaspoons sugar
• 1/2 teaspoon cinnamon
• 2 cups dried apple chips

1. Heat oven to 300° F.
2. Line 9-by-13-inch baking pan with foil; butter foil. Spread popcorn in pan and drizzle with melted butter; toss popcorn. Sprinkle popcorn with sugar and cinnamon, and toss again.
3. Bake 7 minutes.
4. Sprinkle apple chips over popcorn and heat an additional 3 minutes.
5. Serve warm, or cool to room temperature. Store in airtight container.

Crunchy Popcorn Trail Mix

Yield: 9 cups

• 5 cups popped popcorn
• 3 cups whole-grain oat cereal
• 1/3 cup raisins
• 1/3 cup peanuts (or other nuts)
• 1/3 cup sunflower seeds
• 1/4 cup (1/2 stick) butter or margarine
• 6 tablespoons brown sugar
• 2 tablespoons light corn syrup

1. In large, microwavable bowl, stir together popcorn, cereal, raisins, nuts and seeds; set aside.
2. In small saucepan, combine butter, brown sugar and corn syrup. Heat until boiling; cook 3 minutes, stirring occasionally.
3. Pour over popcorn mixture, stirring to coat evenly. Microwave 3-4 minutes, stirring and scraping bowl after each minute.
4. Spread onto greased cookie sheet; cool.
5. Break into pieces and store in airtight container.

Popcorn Granola Snack Bars

Yield: 16 bars

• Nonstick cooking spray
• 1/2 cup honey
• 2/3 cup peanut butter
• 1 cup granola cereal
• 1 cup roasted and salted peanuts
• 3 cups popped popcorn

1. Line 8- or 9-inch square baking pan with foil. Spray foil lightly with cooking spray; set aside.
2. In large saucepan, heat honey until boiling. Stir in peanut butter until well blended.
3. Remove pan from heat and stir in granola, peanuts and popcorn until coated. Press mixture evenly into prepared pan.
4. Refrigerate until cool; cut into bars to serve.

Yummy Yogurt Popcorn

Yield: 2 1/2 quarts

• 2 1/2 quarts popped popcorn
• 1 cup plain yogurt
• 1 cup brown sugar
• 1/3 cup light corn syrup

1. In large bowl, keep popped popcorn warm.
2. In 2 1/2-quart saucepan, combine yogurt, brown sugar and corn syrup. Cook and stir over medium heat to hard ball stage (250° F on candy thermometer).
3. Pour over popped popcorn, stirring to coat.

Source: The Popcorn Board

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