Pomegranates: Choosing, Preparing, and Eating

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!

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Pomegranate arils are a great addition to healthy eating. Each ½ cup contains only 72 calories, is a good source of fiber, and is high in vitamin C, potassium, and antioxidants. The arils are sweet, juicy, and add a little pizzazz to everyday food.

• Toss in yogurt, cereal, oatmeal or ice cream
• Sprinkle on a salad
• Mix into a dip or colorful holiday salsa
• Eat by the spoonful! Juicy, a little crunch, and very refreshing

There are a few things to remember when picking out a pomegranate at the grocery store:

• Choose one with firm, taut skin to ensure the arils are bursting with juice
• Look for one with fairly smooth skin. Minor blemishes should not affect the arils inside
• The pomegranate should be heavy for its size. Pick up a few and compare the weights
• The skin color should be medium to deep red

Once you get your pomegranate home, you can store it for a while or seed it right away. According to the Pomegranate Council, whole pomegranates can be stored at room temperature for several days or in the refrigerator for up to 3 months. Arils can be stored in the refrigerator for up to 3 days or frozen in an airtight container or plastic bag for up to 6 months.

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)