With the start of the new year, small, intentional self-care choices are good for the mind, body, and soul. Incremental changes are not overwhelming and easily shape into new habits. One choice I’m leaning into this month is healthier snacks. I’ve established two rules around my selections: the foods I put in my body must be tasty and satisfying. I’m done with scarcity and punishment dieting. Exploring Mediterranean cuisine is on my list of New Year’s goals. This makes Healthy Vegan Za’atar Popcorn a perfect snack choice.

What is Za’atar?

Za’atar refers to either a wild herb (Origanum syriacum), or a blend of spices. It is commonly used in Middle Eastern and Mediterranean cuisine.

According to The American University of Beirut, “Origanum syriacum is a perennial shrub, with small hairy oblong-ovate leaves with a pleasant ‘thyme-like’ smell.” Common names for the plant are wild marjoram, Syrian oregano, or bible hyssop.

The spice blend za’atar is typically a mixture of toasted oregano, thyme, marjoram, sumac, sesame seed, and sometimes salt. The spice combination varies depending on the location it originates from. This Healthy Vegan Za’atar Popcorn recipe uses the spice blend.

What Does Za’atar Taste Like?

Za’atar’s blend of toasty herbs has a bright, citrusy undertone. The spice mixture pairs nicely with chicken and other baked proteins. It is also delicious in dipping oils and on vegetables.

Za’atar is also commonly spread with olive oil over Lebanese flatbread (man’oushe).

It also adds a savory, herbal tang to this Healthy Vegan Za’atar Popcorn recipe.

What Kind Of Oil Should I Use To Pop Healthy Vegan Za’atar Popcorn?

I’ve stocked my cabinet with extra virgin olive oil, avocado, safflower, and soybean oil. According to Harvard Medical School, the first three are high in monounsaturated fats. These fats may have some ability to increase HDL (good) cholesterol. The last oil on my list (soybean) is high in polyunsaturated fat; which lowers LDL (bad) cholesterol.

The Med School suggests adding nuts and fish to your diet as well. This provides a mix of poly- and mono- unsaturated fats. In doing so, you won’t need to focus on a particular nutrient makeup in your oils.

I plan to also experiment with walnut, sesame, and flaxseed oils. Again, according to Harvard, they are rich in plant-based omega-3 fatty acids (ALA). Omega-3 fatty acids may promote brain and heart health. These oils are a little more fragile, with a lower smoke point. They can lose flavor and structure at high heat, so are better for drizzling on food or in salad dressings.

When stocking oils, I removed coconut oil from my cabinet. When researching healthy fats, coconut oil’s bad reputation surprised me. I always held the belief because coconut oil was plant-based, it was healthy. In reality, it is high in saturated fat and raises cholesterol levels (both good and bad); so, I’m opting out on that.

You can use any of the healthy oils mentioned above to pop Healthy Vegan Za’atar Popcorn. Olive oil is my recommendation. It is a primary ingredient in Mediterranean/Middle Eastern cuisine. That Middle Eastern flavor enhances the za’atar and provides an authentic taste. Also, olive oil holds up well and doesn’t burn when popping the corn kernels. The mild flavor carries over and there is no need to add butter.

How Do I Make Healthy Vegan Za’atar Popcorn?

This recipe for Healthy Vegan Za’atar Popcorn is quick and easy to put together. I use a 3 quart saucepan with a lid. Add 1/8 cup of extra virgin olive oil to the pan. Don’t worry about the low smoke point on the olive oil. It holds up well when popping corn. Measure out a ½ cup of popping corn and add pour on top of the cold oil.

Put lid on the saucepan, and fully pop the corn.

Pour the popcorn into a large bowl. Sprinkle with 1 teaspoon of za’atar, ½ teaspoon of salt, and a ½ teaspoon of freshly ground pepper. Toss and serve for a savory treat.

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