Pomegranate
The pomegranate is not only beautiful to look at and delicious to eat, but is loaded with health benefits. Pomegranates are gourmet staples, used in recipes and drinks. Pomegranates are also being devoured as a healthy snack.
Pomegranates are an excellent source of Vitamin C. In addition, the pomegranate is rich in polyphenols, some of the most powerful of the antioxidants. And there is more: each seed provides a satisfying crunch and a bit of fiber in every bite.
So, when late fall arrives and other fresh fruits begin to disappear, welcome a bowl filled with the glorious red pomegranate. Its wonderful shape and vibrant color make the pomegranate perfect for holiday festivities, both visual and culinary.
Packed inside every pomegranate are hundreds of glistening red arils...translucent capsules filled with sweet, tart juice and a tiny, edible seed. Of course, it's fun to munch on the arils right out of the fruit, but don't forget that a quick sprinkle here and there can make ordinary dishes truly extraordinary.
We'd like to make a few delicious suggestions using fresh pomegranate arils that require no cooking skills whatsoever! And once you start using them, you'll come up with some creative recipes of your own.
- A tablespoon or two tossed into a salad will make ordinary greens look and taste exotic.
- Top your ice cream or sundae with arils instead of the usual cherry.
- Sprinkle them over dry cereal or into oatmeal.
- Stir a few arils into yogurt to liven up the taste.
- Arils make a gorgeous garnish for chicken or rice dishes.
See also: Plums, Pomegranates, Ugli Fruit and Watermelon Food Facts
Pomegranate Juice
Pomegranate juice is an excellent source of antioxidants that may help keep arteries supple; particularily anthocyanins. A prudent serving of pomegranate juice provides heart healthy potassium -- about six percent of your daily needs. The juices does contain natural sugars. One-half cup contains 70 calories, 215 milligrams potassium, 17 grams sugar and 0 milligrams caffeine.
Nutrition facts per pomegranate:
Calories: 80
Total fat: 0.5g
Saturated Fat: 0g
Cholesterol: 0g
Sodium: 27mg
Potassium: 260mg
Total Carbohydrates: 18g
Fiber: less than 1g
Sugars: 15g
Protein: 1g
Recipe: Fruit Salad with Pomegranates
1-1/2 teaspoon white wine vinegar
1/4 teaspoon salt
1/8 teaspoon black pepper
1/8 teaspoon crushed red pepper flakes
3 tablespoons to 1/4 cup olive oil
1-1/2 quarts of salad greens
2 oranges, peeled and sliced
4 kiwis, peeled and sliced
1 pomegranate, seeded
Dressing: combine vinegar, salt, black pepper and red pepper flakes, whisk in oil. Toss lettuce in oil. Add fruit (either arrange on platter on top of lettuce, or simply mix fruit and lettuce in a bowl). Sprinkle with pomegrante seeds and serve.
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