Cooking with Pomegranates: An Introduction

For individuals looking to increase their antioxidant, fiber, and vitamin intake, can adding pomegranates to their diet help?

Pomegranates

Pomegranates can amplify various dishes, from breakfasts to sides to dinners, with their balanced blend of mild sweetness, tartness, and crunch from their seeds.

Health Benefits

The fruit has been found to be a healthy source of vitamins, fiber, and antioxidants. A medium-sized fruit contains:

• High amounts of vitamin C, vitamin K, copper, and other micronutrients (FoodData Central. U.S. Department of Agriculture. 2019)
• About 18% of the recommended daily value of vitamin C.
• 28% of the recommended value of vitamin K based on a 2,000-calorie-per-day diet. (FoodData Central. U.S. Department of Agriculture. 2019)
• 6 grams of fiber (FoodData Central. U.S. Department of Agriculture. 2019)
• High in antioxidants (Aida Zarfeshany et al., 2014)

Ways to use a pomegranate include:

Guacamole

Stir in some pomegranate arils before serving. They will provide an unexpected crunch that contrasts deliciously with guacamole’s smoothness.

1. Mash 2 ripe avocados
2. Mix in 1/4 cup diced red onion
3. 1/4 tsp. salt
4. 1 Tbsp. lemon juice
5. 2 cloves garlic – minced
6. 1/2 cup chopped fresh cilantro
7. Stir in 1/4 cup pomegranate arils
8. Serves 6

Nutrition per serving:

• 144 calories
• 13.2 grams fat
• 2.8 grams of saturated fat
• 103 milligrams sodium
• 7.3 grams carbs
• 4.8 grams fiber
• 1.5 grams protein

Smoothie

Smoothies provide extra nutrition and a healthy snack.

1. In a blender, mix 1/2 cup pomegranate arils
2. 1 frozen banana
3. 1/4 cup low-fat Greek yogurt
4. 2 tsp. honey
5. Splash of orange juice
6. Pour into a glass and enjoy!

Nutrition per serving:

• 287 calories
• 2.1 grams fat
• 0.6 grams of saturated fat
• 37 milligrams sodium
• 67.5 grams carbs
• 6.1 grams fiber
• 4.9 grams protein

Oatmeal

Enhance oatmeal as pomegranates bounce off other fruits, sweeteners, and butter nicely.

1. Prepare 1/2 cup oats
2. Stir in 1/2 of a medium banana, sliced
3. 1 Tbsp. brown sugar
4. 2 Tbsp. pomegranate arils
5. 1/2 tsp. ground cinnamon

Nutrition per serving:

• 254 calories
• 3 grams fat
• 0.5 grams of saturated fat
• 6 milligrams sodium
• 52.9 grams carbohydrates
• 6.7 grams fiber
• 6.2 grams protein

Brown Rice

Another way to use pomegranates is on rice.

1. Cook 1 cup brown rice.
2. Toss with 1/4 cup pomegranate arils
3. 1 Tbsp. olive oil
4. 1/4 cup chopped, toasted hazelnuts
5. 1 Tbsp. fresh thyme leaves
6. Salt and pepper to taste
7. Makes 4 servings

Nutrition per serving:

• 253 calories
• 9.3 grams fat
• 1.1 grams of saturated fat
• 2 milligrams sodium
• 38.8 grams carbohydrates
• 2.8 grams fiber
• 4.8 grams protein

Cranberry Sauce

Make a tangy and crunchy cranberry sauce.

1. In a medium saucepan, combine 12 oz. fresh cranberries
2. 2 cups pomegranate juice
3. 1/2 cup granulated sugar
4. Cook over medium heat – adjust if the mixture gets too hot
5. Stir frequently for about 20 minutes or until most of the cranberries have popped and released their juice.
6. Stir in 1 cup pomegranate arils
7. Serves 8

Nutrition per serving:

• 97 calories
• 0.1 grams fat
• 0 grams of saturated fat
• 2 milligrams sodium
• 22.5 grams carbohydrates
• 1.9 grams fiber
• 0.3 grams protein

Infused Water

A fruit-infused water can help reach proper hydration.

1. Place 1 cup pomegranate arils
2. 1/4 cup fresh mint leaves in the insert of a 1-quart infuser water bottle
3. Mix lightly
4. Fill with filtered water
5. Refrigerate for at least 4 hours to let flavors steep
6. Serves 4

• Each serving will offer only trace amounts of nutrients, which depend on how much pomegranate juice infuses into the water.

For any questions about more specific nutrition goals or how to achieve them, consult the Injury Medical Chiropractic and Functional Medicine Clinic Health Coach and/or Nutritionist.

Healthy Diet and Chiropractic

References

FoodData Central. U.S. Department of Agriculture. (2019) Pomegranates, raw.

Zarfeshany, A., Asgary, S., & Javanmard, S. H. (2014). Potent health effects of pomegranate. Advanced biomedical research, 3, 100. doi.org/10.4103/2277-9175.129371