Pomegranates are one of my favorite treats this time of year. I say “treat” because they are a tad pricey at $2 each, but they are definitely worth it! With just a bit of effort to break apart and seed a pomegranate, you can enjoy an abundance of the bright, tangy flesh-covered seeds called arils. For convenience, it may be tempting to buy the pre-packaged containers of arils, but a small 4 oz container that costs more than $2.50 may not get you very far. I just seeded a pomegranate today (for the sake of “research” and deliciousness) and got nearly 2 full cups (16 ounces) of arils. Sounds like a screamin’ deal to me!

There are quite a few methods for seeding a pomegranate. There is no wrong way, so just choose whatever you are comfortable with. I prefer to make a shallow cut around the perimeter of the pomegranate with a paring knife and pry the two halves apart with my fingers. From there, you can gently pull on the rind and use your fingers to remove the arils into a bowl. Another more inventive method is to hold one half in the palm of your hand (seeds down, and over a bowl) and firmly hit the rind with a wooden spoon. Sometimes the seeds come tumbling out, and other times you might just end up with a juicy palm. Don’t worry about separating the little white rind pieces from the arils as you seed. Once you are done, you can add some water to your bowl and all of the white pieces will float to the top and be easier to remove.
 
Enjoy a little “pom therapy” and add some zip to your day!
 
~ Holly, RDN
 
Helpful links:

• Pomegranate Council’s “No Mess” seeding process
• Pomegranate How To’s
  
• More pomegranate recipes (appetizers, soups, salads, main courses, dips, desserts, beverages)
  

 

Happy Fall, everyone! Over the past few weeks, have you noticed that the produce section of the grocery store has exploded with new seasonal favorites? The bins, once filled with peaches and nectarines, are now heaping with different apple varieties and pears. And among the veggies – spaghetti, butternut and acorn squash! Just thinking about warm spiced fruit and savory seasoned squash calls for a big "YUM"! 

While many people may be comfortable baking an apple pie or preparing spiced pears, the task of cooking winter squash might seem a bit more challenging. If preparing a two-pound funny-shaped gourd isn’t one of your specialties, I hope you’ll consider giving it a shot! If cutting through the tough outer rind scares you, you can microwave the squash a little first to make it easier to work with. Just remember to poke a few holes with a fork first to allow steam to release while cooking.

Winter squash varieties can be cooked up into warm tasty dishes that beat the chill in the air. They will also fill you up quite well. Winter squash is a great source of complex carbs and fiber. This means you will digest it more slowly and stay full longer, even though it is fairly low in calories (on average, 1 cup = 80 calories). Another star quality of these versatile gourds is their high vitamin A content. Those rich deep orange and yellow hues means the squash is packed with vitamin A, which helps keep eyes and skin healthy. 

So give winter squash a shot this Fall! And don’t forget about the seeds inside. They bake up just as tasty as pumpkin seeds with a little olive oil and salt.
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Wishing you happy, healthy eating! ~ Holly, RDN

Sources:
University of Illinois Extension: http://extension.illinois.edu/veggies/wsquash.cfm
​Cooking Light – Guide to Winter Squash: http://www.cookinglight.com/food/in-season/in-season-winter-squash