Prepare to be surprised by the often-overlooked benefits of
yet another peculiar super-food. You have probably heard of pomegranate;
there’s a good chance you've even tasted it. But how much do you actually know
about pomegranate nutrition?
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Photo from pomegranates.org |
So what is it about eating a pomegranate that captured
everyone’s attention? Between the pomegranate itself, pomegranate seeds, and
pomegranate juice, there are plenty of varieties to choose from. The most
widely celebrated attribute in all of them is the high level of all three types
of polyphenols, an especially potent antioxidant. According to the health
research on pomegranates.org, it is extremely rare that any fruit has all three
(tannins, anthocyanins, and elegiac acid), yet alone such a high level of each.
It is also unusual for the juice of a fruit to be just as healthy as its fruit or
seeds, which pomegranate juice boasts. Although the inedible peel contains the
bulk of the antioxidants, much of it is released when the fruit is squeezed
during the juicing process. Therefore, the benefits of pomegranate juice rival
the nutritional content of any other fruit juice. In addition to all of this,
pomegranates are loaded with vitamin C and potassium, are a good source of fiber, and are low in calories.
If you've never tried pomegranate before, I have a hunch
about what you’re thinking. “Something this healthy can’t possibly taste great,
can it?” Actually, it can and it does. Many people love its mildly acidic and sweet, cranberry-like taste. It’s packed with flavor without being tart.
It’s also extremely versatile and can be eaten alone or as a part of a pomegranate
recipe. Some of the most popular ones are pomegranate salad recipes. No matter what form you are enjoying
pomegranate in, the first step is always the same— discard the inedible rind. The
Global Healing Center recommends a fuss-free way to get at the pomegranate
seeds:
- Cut off the crown and throw it away.
- Score and slice the rind all around, but don’t cut the rind all the way through.
- Soak the pomegranate face down in cold water for about ten minutes.
- While the pomegranate is still in the bowl of water, break apart the scored rinds, and remove the seeds from the flesh (the seeds will sink to the bottom of your bowl).
- Remove the rind and membrane from the bowl with a sieve or spoon.
- Drain the seeds with a colander and pat dry with a paper towel.
Be careful during this process, as the deep red color of
the pomegranate can stain everything from your hands to your counter tops. Once
the seeds are free, you have the option to incorporate them into a variety of
recipes. A good list of categorized recipes can be found at pomegranates.org.
For your first pomegranate salad, we recommend trying one of their recipes:
Pomegranate and Papaya Salad with Ginger Dressing
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photo from pomegranates.org |
Ingredients (for six servings):
2 tablespoons lemon juice
½ tablespoon white wine vinegar
1 clove garlic, chopped finely
1 teaspoon freshly grated ginger or a generous ¼ teaspoon
powdered
1 teaspoon sugar
¼ teaspoon salt
1/8 teaspoon freshly ground black pepper
¼ cup olive oil
1 medium pomegranate, seeded
2 heads endive, separated into leaves
3 quarts baby lettuce or other torn lettuce leaves
1 medium papaya, peeled, seeded and cut into 1/2-inch cubes
2 tablespoons thinly sliced green part of green onion
Dressing directions:
Mix lemon juice and the next 6 ingredients; whisk in oil and
then reserve. On a large serving platter, arrange endive leaves like spokes
with tips pointing out. Toss papaya with 1 tablespoon dressing, then reserve.
Toss lettuce with remaining dressing and mound over endive leaves. Top with
reserved papaya, then sprinkle with pomegranate arils and green onion.
Amanda Gilmore
Contributing Writer