Who knew, when we were playing with the not so pretty pomegranate fruit on my Grandmothers very large bush, it would one day become yet another Super Food? For years I have been using the fruit in holiday decorating, often finding the fruit hard to find and very expensive. But now you can find the fruit at almost all food stores ready not only for its beauty in decoration but for its taste and terrific health benefits as well. Don’t be shy; they add color and taste to your holiday creations.
Of course the best reason to include pomegranate is for it super health benefits.
*Pomegranate is known to regulate cholesterol; they contain paraoxonase — a naturally occurring enzyme in the body that helps keep LDL (bad cholesterol) from accumulating in arteries. In one study, subjects who drank pomegranate juice for two weeks had an 18 percent increase in production of the enzyme.
* Pomegranate seed oil and pomegranate fruit extract have anti-inflammatory effects that stop the destruction of joints caused by osteoarthritis.
* A single pomegranate contains nearly a quarter of the USDA’s daily recommended amount of dietary fiber, which helps you feel full and maintain a healthy weight
* Pomegranate contains compounds with antibacterial properties—pomegranate juice has been found to be just as effective as prescription mouthwash at ridding the mouth of plaque, the bacteria that causes cavities and gingivitis.
* Pomegranate is good for your skin, packed with potent antioxidants (including powerful ellagic acid); pomegranates help limit the damage of UV rays. They also defend against free radicals and increase collagen production.
Pomegranate are fun to eat but can be a tad messy. A tip for seeding the fruit is to fill a large bowl with water. Lightly score the fruit into quarters from crown to stem end, cutting through the skin but not into the interior of the fruit. Hold the fruit under water, break it apart and use your hands to gently separate the plump seeds (arils) from the outer skin and white pith. The seeds will drop to the bottom of the bowl and the pith will float to the surface. Discard the pith. Pour the seeds into a colander. Rinse and pat dry. Seeds can be frozen for up to 3 months.
Pomegranate Wild Rice Pilaf
1 cup of wild rice, dry
3/4 cup pomegranate seeds (approx. 1 medium pomegranate)
1/4 cup pistachios, chopped
1/2 cup red onion, finely diced
1 tsp. balsamic vinegar
1 tsp. extra virgin olive oil
1 tsp. black pepper
Cook rice according to package directions. Toss together seeds, pistachios, onion, vinegar, oil and pepper. Stir in hot cooked rice. Toss thoroughly and serve.
Chocolate Pomegranate Ginger Bark
(This recipe makes a great gift too)
10 oz. bittersweet chocolate (60 percent cacao), broken into 1-inch pieces
1 cup fresh pomegranate seeds (from 1 large pomegranate)
1-1/2 Tbs. minced candied ginger
1/4 tsp. fine sea salt
Line a baking sheet with a silicone baking mat or waxed paper. Put the chocolate in a wide, shallow microwave-safe bowl and microwave on high until it just starts to melt, about 1 minute. Stir with a spatula until the chocolate is completely melted and smooth, heating in additional 15-second increments, if necessary.
Gently stir half of the pomegranate seeds, the ginger (break up any clumps with your fingers), and the salt into the chocolate. Scrape the chocolate mixture onto the baking sheet and spread it into an 8x10-inch rectangle. Sprinkle the remaining pomegranate seeds evenly over the top, pressing them into the chocolate. refrigerate until fully set, about 30 minutes. Break the bark into chunks with your hands (be careful not to crush the seeds), and serve.
Sautéed Bacon and Blue Cheese Brussels Sprouts and Pomegranate
4 slices uncooked bacon, diced
2 shallots, thinly sliced
4 cups Brussels sprouts, halved
Salt and pepper
1/4 cup blue cheese crumbles
1/4 cup pomegranate arils
In a large sauté pan, cook the bacon pieces over medium-high heat, stirring frequently until just beginning to crisp. Add in the shallots and stir to incorporate before adding in the Brussels sprouts*. Sprinkle lightly with a pinch of salt and pepper. Cook for 8-10 minutes, stirring occasionally, until Brussels sprouts are golden brown around the edges and on the flat side. Sprinkle 2 tablespoons of water over the top and stir until the water is absorbed into a natural sauce.
Remove the pan from the heat. Stir in the blue cheese. Pour the sprouts into the serving dish. Sprinkle with pomegranate arils and serve immediately.
*If the bacon is extra lean and you aren’t left with much grease, you may need to add a tablespoon or two of oil or butter to the pan before adding in the Brussels sprouts. Aim for 2 tablespoons of oil/bacon grease total in the pan before adding in the sprouts.
Pork and Pomegranate Pan Sauce
1/2 teaspoon garlic powder
1/2 teaspoon salt
1/2 teaspoon ground cumin
1/4 teaspoon black pepper
4 (4-ounce) boneless center-cut pork loin chops
2 teaspoons olive oil
1/3 cup chopped shallots
3/4 cup pomegranate juice
1 tablespoon sugar
1 tablespoon balsamic vinegar
Combine first four ingredients in a small bowl; sprinkle over pork chops.
Heat oil in a large nonstick skillet over medium-high heat. Add pork chops; cook 3 minutes on each side. Remove and keep warm. Add shallots to pan; cook 45 seconds, stirring constantly. Add juice, 1 tablespoon sugar, and vinegar; bring to a boil. Cook for 5 minutes or until slightly thick. Serve pork with sauce.
Jeweled Fruit Salad
(Some of these ingredients may be hard to find, so feel free to add your own favorites)
1/2 cup pomegranate seeds (about 1 pomegranate)
1/2 cup julienne-cut peeled jicama
1/3 cup sliced seeded kumquats (about 6 medium)
2 medium ripe mangoes, peeled and cut into thin slices
2 tangerines or clementines, peeled and sectioned
2 blood oranges, peeled and sectioned
1 pear, thinly sliced
2 tablespoons fresh lime juice
2 tablespoons honey
1/4 teaspoon ground red pepper
1/8 teaspoon coarse sea salt
Combine first seven ingredients in a large bowl; toss gently. Combine lime juice, honey, pepper, and salt in a small bowl, stirring well with a whisk. Pour over fruit; toss gently to coat. Serve at room temperature.
Yogurt Trifle with Pomegranate, Pear, and Dates Recipe
3/4 cup plain yogurt
3/4 cup small-dice pear
3 tablespoons pitted small-dice dates
1/2 cup fresh pomegranate seeds
3 tablespoons honey
In a small bowl, layer 1/4 cup of the yogurt, 1/4 cup of the pear, 1 tablespoon of the dates, 3 scant tablespoons of the pomegranate seeds, and 1 tablespoon of the honey. Repeat twice more. Serve immediately.
Tammy Kelly is director, Lenoir County Cooperative Extension Center, 1791 N.C. 11/55, Kinston, NC 28504. Reach her at 252-527-2191 or Tammy_Kelly@ncsu.edu.