Ingredient Essentials: Pomegranate

A symbol of hope and abundance that is believed to be the forbidden fruit from the Garden of Eden, pomegranates have been enjoyed for thousands of years for their sweet, tart taste and powerhouse nutritional value. Bursting with antioxidants, pomegranate seeds help your body fight cell damage from heart disease and cancer. In fact, one pomegranate has almost 50% of your recommended daily Vitamin C intake. Along with supporting joint health, relieving muscle cramping, and improving heart health, pomegranate seeds clock in at just 70 calories per half cup, making them a welcome ingredient in any Latin kitchen.

How do I pick the best pomegranate?

When choosing a pomegranate, look for one that has a uniform round shape. The fruit should be plump and heavy for its size. The color of the rind, which can range from bright pink to rich red to a reddish brown, does not affect what you’re really after, the arils, or the juicy seeds within. Avoid pomegranates with cuts, nicks, soft spots, or bruising. For less fuss, look for prepackaged arils. Ensure that they are packed in an air tight container and remember to keep them out of direct sunlight as this can diminish their nutritional punch.

What can I make with pomegranate?

There are two things you can use from your pomegranate: the arils and their juice. Make a delicious cranberry sauce at the holidays; cook down to make jellies and jams; or sprinkle fresh arils on morning oats, yogurt, or salads for a hint of color and crunch. Combine arils with apples for a dessert crisp or toss in your favorite punch for more flavor. Pomegranate juice is perfect for a bright and tart martini, to create a sweet and savory sauce for roasted pork chops, or braise with lamb for a delicious and unique tasting dish. Morning, noon, or night, pomegranate is an ideal pairing.

The steps for preparing pomegrante juice and seeds is easier than you think. Watch this one minute cooking video to learn how. First make sure you are wearing something you don’t mind getting stained since pomegranate juice is very richly hued. Then fill a bowl with water and set aside. Cut off the crown of the pomegranate, then cut it into 4 sections. Dip one section at a time in the bowl, and using your fingers, dislodge the arils into the bowl. Toss the pomegranate rind and continue on with the remaining sections. When you’re done, simply strain the arils and enjoy!

Fresh pomegranate can be stored in a cool, dry place for up to a month. Putting them in the fridge will keep them tasty for up to two months. Once you remove the arils, refrigerate them in an airtight container to keep them fresh for up to five days.

Recipes to try include: Quinoa Salad with Pomegranate and Pistachios, Chile en Nogada, and Cabbage Slaw with Pomegranate.