There’s nothing better than a freshly popped bowl of popcorn, especially when it comes fresh from the ear and is ready in just a few minutes. Popcorn has long been a favorite snack for nutritionists and dietitians, with just 31 calories and about 2 grams per cup, it’s low in calories and has a small amount of fiber in addition to some calcium, potassium and iron.

This popcorn took just a few minutes and is air-popped in the microwave without using any oil or a stovetop. Because popcorn is versatile and allows for many different flavors you can make it your own and add whatever you like. I added Mediterranean-style herbs, basil and oregano along with olive oil and some salt and pepper once it was done cooking.

To mix it up you could add curry powder and some turmeric for an Indian-inspired flavor or some saffron and paprika or truffle oil. Popcorn makes for a great snack or addition to any meal, so get popping!

There’s one important note about popcorn: the linings of many pre-packaged popcorn bags meant for the microwave are lined with dangerous chemicals including PFOA that may contribute to an increased risk for bladder cancer, thyroid problems and high cholesterol. So it’s important to make your popcorn at home yourself!