They’re a little bit funny looking and tough to seed, but once you get the hang of the humble pomegranate, you’re in for a delicious treat that’s packed with nutrients.
Pomegranate seeds are full of B vitamins, potassium, and folic acid. They’re also a great vegan source of iron. A 2006 study found that pomegranate’s anti-inflammatory properties may help protect you from cancer, and studies have also found that it helps prevent and might even help fight cardiovascular disease.
If eating the fruit isn’t your thing and you don’t mind giving up the beneficial fiber from pomegranate seeds, you can also drink pomegranate juice to get some of the same health benefits. One study found that pomegranate juice was better than grape juice or red wine when it came to protecting your body from harmful free radicals and at preventing high blood pressure.
Eating pomegranate isn’t the only way to get health benefits from this superfood. Pomegranate oil is great for your hair, cuticles, and nails. You can find pomegranate seed oil in health food stores and online. Just make sure you’re getting 100% pomegranate oil, since some companies use it as the main ingredient in an oil blend.
Need help seeding your pomegranate without the mess? Check out the video on the next page with a secret trick for easy seeding!
Next: How to Seed a Pomegranate
Then: 10 Delicious Pomegranate Recipes
How to Seed a Pomegranate
Seeding a pomegranate can be a hot mess unless you know what you’re doing.
The delicate seeds produce juice that gets all over the cutting board if you put too much pressure on them, but the fruit’s inner membrane makes it tough to get at those seeds any other way. Luckily, Chef John at Food Wishes worked out a technique to help you seed those pomegranates without making a huge mess of your kitchen. Check it:
Pomegranate seeds are delicious to snack on by themselves, but it’s also fun to mix things up, right?
10 Delicious Pomegranate Recipes
1. Pomegranate Molasses Vinaigrette – Sure, you can sprinkle pomegranate seeds right onto your salad, but you can also use it to make a delicious salad dressing.
2. Persian Olive, Walnut, and Pomegranate Tapenade – Dip flat bread or fresh veggies into this yummy, nutrient-rich appetizer.
3. Shiitake and Date Stuffed Baby Eggplant – An orange and pomegranate juice reduction is the star of this hearty main dish.
4. Pomegranate Braised Leeks – Spice up your braised leeks with some pomegranate power!
5. Pomegranate Molasses – You can use pomegranate molasses in all kinds of recipes, from salad dressings and sauces to cocktails.
6. Mango Pomegranate Guacamole – You might not think of fruit as a good addition to guacamole, but sweet mango and tangy pomegranate pair up swimmingly with avocado’s rich flavor.
7. Pomegranate Pilaf – Use veggie stock in place of chicken broth to make this hearty side dish into a vegan recipe.
8. Roasted Red Pepper and Walnut Dip with Pomegranate – This makes a tasty appetizer or a spread for sandwiches.
9. Pomegranate Cosmo – Make your next shindig every so slightly more healthy by spiking your signature cocktail with pomegranate juice. With new research showing that a drink a day might help improve bone health, that pomegranate cocktail might just do you good. In moderation, that is.
10. Roasted Red Onions with Pomegranate, Orange, and Parsley Gremolata – Serve this up as a side dish or on top of a field green salad. Yum!
Do you have a favorite pomegranate recipe? I’d love to hear what you’re cooking with this superfood!