For those who’ve by no means tried pomegranate seeds, referred to as arils, you’re in for a crunchy deal with. We use them as a candy and tangy topping on our Pomegranate Energy Smoothie , which is a scrumptious mix of peaches, cherries, banana and pomegranate juice.
Low-calorie pomegranates are a very good supply of fiber. They’re loaded with antioxidants, they usually present nutritional vitamins and minerals like vitamin C and potassium. It’s the broad vary of phytochemicals (plant vitamins) that makes this fruit significantly wholesome. Pomegranates assist struggle irritation, shield in opposition to some cancers and promote wholesome growing old.
Like grapes, dates and figs, they’re one of many oldest cultivated fruits and are referred to within the Bible and Koran. For 1000’s of years, pomegranates have been grown within the Mediterranean, Center East and South Asia. They’re additionally grown in California and Arizona then shipped to native shops within the fall.
Pomegranates, that are concerning the measurement of an apple, have a crimson, robust pores and skin and lots of of seeds. To take away the seeds, reduce off the blossom finish of the fruit. Use a knife to make a number of scores from the highest to the underside of the pores and skin. Insert your thumbs and pull aside the sections, then bend the rind to launch the seeds.
You may retailer the seeds in a coated container within the fridge for a number of days. For longer storage, place them in a freezer-quality plastic bag or container and freeze. They freeze fantastically and preserve for a number of months.
Right here’s a enjoyable option to drink pomegranate juice with out reducing the fruit:. Wash a ripe pomegranate and maintain it in each arms. Utilizing your thumbs, press firmly across the sides of the pomegranate to squeeze the juice from the seeds. Now, take a bit chunk out of the pores and skin, set it apart and suck the juice out of the pomegranate. Yummy!
Though pomegranate juice is used to make grenadine syrup for desserts and drinks, we advocate consuming the seeds as a healthful snack or including them to salads, soups, greens and even meat dishes. Better of all, add some seeds to our Pomegranate Energy Smoothie for a tangy crunch.
Bethany Thayer is a registered dietitian nutritionist with Henry Ford Well being. For extra recipes and well being info, go to henryford.com/weblog. For questions on right this moment’s recipe, e mail HenryFordLiveWell@hfhs.org.
Pomegranate Energy Smoothie
Makes: 4 servings / Prep time: quarter-hour / Whole time: quarter-hour
1 cup fat-free milk½ cup vanilla non-fat Greek yogurt1 cup frozen peach slices½ cup frozen darkish candy cherries½ banana, sliced1 cup pomegranate juice3 ice cubes3 Medjool dates, pitted ½ teaspoon floor cinnamon¼ teaspoon vanilla extract2 tablespoons pomegranate seeds (non-obligatory)
In a blender, place the fat-free milk, yogurt, peach slices, cherries, banana slices, pomegranate juice, ice, dates, floor cinnamon and vanilla extract in blender. Mix on excessive till clean.
Divide amongst 4 glasses and high with pomegranate seeds if desired.
From Henry Ford LiveWell.
177 energy (1% from fats), 0 grams fats (0 grams sat. fats), 40 grams carbohydrates, 28 grams protein, 56 mg sodium, 1 mg ldl cholesterol, 129 mg calcium, 3 grams fiber. Meals exchanges: 1 milk, 2 fruit.