How to Cook with Pomegranate

I’ll be honest. The first time I cracked open a pomegranate and took a bite of raw seeds was last week. In all my 26 years of foodie adventures I had never tried a pomegranate. Can you believe that? I’d always known pomegranates were extremely healthy for you but I’d just been intimidated by their large round shell and fleshy innards. But upon finding out how easy they are to crack into and the abundant health benefits they provide, I knew I had to purchase them more often. Here are just a few reasons you should consider doing the same.

Health benefits: Pomegranate seeds and juice are loaded with vitamins and minerals, including vitamin C and B5, potassium, fiber and various kinds of polyphenols. In addition, pomegranates can also help lower cholesterol and blood pressure, prevent both circulatory and dental plaque, help ward off some types of cancers, slow Alzheimer’s, and even reduce joint inflammation. Also, pomegranate oil – which you can find in most health food stores – is extremely beneficial for healthy hair, nails and cuticles. They’re also an excellent source of iron and folic acid.

Nutritional statistics: One pomegranate 4 inches in diameter contains approximately 235 calories, 3 grams fat, 53 grams carbohydrates, 11 grams fiber, 39 grams sugar and 5 grams protein.

Cooking methods: When looking for a pomegranate be sure to pick one that feels heavy –  this indicates it’s ripe and full of juice. The skin should be dark or bright red in color and feel smooth and tight to the touch. Also make sure there are no bruises or cracks in the skin. As for how to get the little seeds or “arils” out, check out this useful video we found on Youtube.

Now that you have your seeds removed, here are just a few things you can do with them! Enjoy.


Beets and Oranges with POM Port Sauce

Oprah’s Pomegranate Martini

Spinach Salad with Pears and Pomegranate

Butternut Salad with Pomegranates and Cider Dressing from Sprouted Kitchen

Winter Citrus and Pomegranate Fruit Salad by Once Upon a Chef

Also Read:

How to Cook with Brussels Sprouts

How to Cook with Butternut Squash

How to Cook with Chocolate

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