Wild Rosemary Popcorn – Beating The Snack Attack

Healthy snacks, childrens dietitian, paediatric dietitian

Parents take a breather.  This ten minute miracle recipe is going to save you when snack attack hits.  Instead of the kids rolling and screaming on the floor from presumed dramatic starvation, they will be licking their lips and begging for more of this tasty little recipe.

 Cut up pieces of fruit, home-made hummus, peanut butter sandwiches or even little pottles of yoghurt.  Great snack ideas and choices but it’s time to up the game.  This is especially great for teens who may be willing to try a bit of this French inspired recette.  I say that because my lovely friend Eric donated this wee recipe whilst our kids played in the garden this sunny Sunday.

Homemade popcorn is fun to make.  The pop makes the kids giggle whilst the aroma of wild rosemary pleases the senses.  I say wild because we picked this herb fresh from the garden.  These explosions of corn kernels have plenty of fibre in them making them an excellent snack for the whole family to enjoy.  They are best enjoyed air popped without the addition of fat, but a small amount of olive oil is all that you will need to to soak up the aromatic herb that you love so much.

So why popcorn?  It is high in fibre of course!  Fibre is important as it can have a role in relieving symptoms of constipation but can also help lower levels of cholesterol and improve blood glucose control.  Better still, popcorn is also thought to be rich in polyphenols which have been linked with reduced risk of death, heart disease and cancer.

You may also be aware that the recommendations for fibre in children has also been recently increased.  All the more reason to embrace fibre rich snacks for the kids.


For children, the recommended intakes are:

  • 15g/day (age 2-5);
  • 20g/day (age 5-11);
  • 25g/day (age 11- 16);
  • 30g/day (age 16-18)


So a fibre rich diet matters, not just to our grandparents but to us mothers and fathers, to our brothers and sisters and our kids too.



2-3 long sprigs of rosemary

Olive oil

75g corn kernels

Pinch of salt (optional)


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  1. Finely chop up the rosemary and add to a ramekin.  Pour just enough olive oil to cover and allow to marinate for ten minutes.
  2. Bring a heavy saucepan to medium heat, add a very thin layer of oil.
  3. Throw in just one corn kernel.  When it pops, the oil is hot enough so throw in the remaining corn kernels.
  4. Cover and allow the kernels to pop.  Lower the heat and now add the rosemary with the infused oil.
  5. Cook for a further 2-3 minutes then serve after tossing in a pinch of salt.


How do you like to eat popcorn?  If you enjoyed this post, do comment below and don’t forget to sign up to my newsletter and receive updates on new posts and podcast episodes.

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