• 1 bag (2.9 ounces) 97% fat-free microwave popcorn, popped
  • 1/4 Cup sesame sticks
  • 1/2 Teaspoon garlic powder
  • 1/2 Teaspoon onion powder
  • 1/8 teaspoon cayenne pepper
  • 3 Tablespoons roasted and salted pumpkin seeds
  • 1 Teaspoon dried cilantro leaves
  • 1 Teaspoon smoked paprika
  • Olive oil-flavor cooking spray
  • 11/4 Cups California raisins


Stir all ingredients except cooking spray and raisins together in a large bowl. Spray with cooking spray, tossing gently, until popcorn is well coated with spices; stir in raisins.

Nutrition Facts Per Serving

Calories 140 (Calories from Fat 30%); Total Fat 5 ( Saturated Fat 1; Trans Fat 0; ); Cholesterol 0; Sodium 170; Potassium 188; Total Carbohydrate 23; Dietary Fiber 2; Sugars 13; Protein 2; Calcium 22; Iron 1;

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There are many more ways to use raisins for healthy cooking. Take a look at our recipe page for more delicious dishes.
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Raisins are great food choices for most individuals, including those with Type 2 diabetes mellitus (T2DM).
- by James W. Anderson, M.D., Professor of Medicine and Clinical Nutrition, Emeritus, University of Kentucky.