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Seed Salad

Seed Salad

Servings: 8
Calories: 300kcal


  • 1/2 cup unpopped popcorn
  • 2 tbsp vegetable oil
  • 1/2 tsp salt
  • 1 cup sunflower seeds
  • 1 cup pumpkin seeds
  • 1 cup dried cranberries

Tip: Use 1 bag plain or light microwave popcorn in place of the unpopped popcorn for a quicker option.


    • If using microwave popcorn, pop according to package directions and skip to step 2. Place large pot on the stove; add oil and 3 popcorn kernels and cover the pot. Turn the burner to medium high. When you hear the kernels pop, add the rest of the popcorn and the salt. Replace the lid. Swirl the pot as it pops. When the popping starts to slow, turn off the heat. Place the pot on a heating pad until the popping stops.
    • Put popcorn in a large bowl. Mix in the sunflower seeds, pumpkin seeds, and dried cranberries.


    Seed Salad Nutrition Label
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    Extension Educators:
    Shelley Balls – (307) 885-3132
    Denise Smith – (307) 334-3534
    Vicki Hayman – (307) 746-3531

    University of Wyoming | College of Agriculture and Natural Resources | Extension

    Issued in furtherance of extension work, acts of May 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture. Kelly Crane, Director, University of Wyoming Extension, College of Agriculture and Natural Resources, University of Wyoming Extension, University of Wyoming, Laramie, Wyoming 82071.

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