If you haven’t tried pomegranate seeds called arils, they are a crunchy treat. I use it as a sweet and tangy topping for my Pomegranate Power Smoothie, a delicious blend of peaches, cherries, bananas and pomegranate juice.
Low-calorie pomegranates are an excellent source of dietary fiber. It is rich in antioxidants and provides vitamins and minerals such as vitamin C and potassium. A wide range of phytochemicals (phytonutrients) make this fruit particularly healthy. Pomegranate helps fight inflammation, protect against some cancers, and promote healthy aging.
Along with grapes, dates and figs, it is one of the oldest cultivated fruits and is mentioned in the Bible and Quran. For thousands of years pomegranates have been cultivated in the Mediterranean, Middle East and South Asia. It is also grown in California and Arizona and shipped to local stores in the fall.
Apple-sized pomegranates have red, hard skins and hundreds of seeds. To remove the seeds, cut off the flower end of the fruit. Use a knife to make several cuts in the skin from top to bottom. Insert your thumb into the slice, then bend the skin to remove the seed.
The seeds can be stored in a covered container in the refrigerator for several days. For long-term storage, place in a freezer-safe plastic bag or container and freeze. They freeze beautifully and keep for months.
Here’s a fun way to drink pomegranate juice without cutting the fruit. Wash a ripe pomegranate and hold it in both hands. Using your thumb, press firmly on the side of the pomegranate to squeeze the juice out of the seeds. Next, take a small bite of the pomegranate skin and set it aside to soak up the juices from the pomegranate. good!
Pomegranate juice is used to make grenadine syrup for desserts and drinks, but we recommend eating the seeds as a healthy snack or adding them to salads, soups, vegetables, and even meat dishes. . Best of all, add seeds to your Pomegranate Power smoothie for a tangy crunch.
Bethany Thayer is a Registered Dietitian at Henry Ford Health. For more recipes and health information, visit henryford.com/blog. For questions about today’s recipe, email HenryFordLiveWell@hfhs.org.
pomegranate power smoothie
make: 4 servings / Preparation time: 15 minutes / total time: 15 minutes
1 cup non-fat milk 1 cup vanilla fat-free Greek yogurt 1 cup frozen peach slices ½ cup frozen dark sweet cherries ½ sliced banana ½ sliced pomegranate juice 1 cup ice cubes 3 mejoule dates (seeded) 1/2 teaspoon ground cinnamon 2 teaspoons 1/4 vanilla extract
Add non-fat milk, yogurt, peach slices, cherries, banana slices, pomegranate juice, ice, dates, ground cinnamon and vanilla extract to a blender. Blend at high speed until smooth.
Divide among 4 glasses and garnish with pomegranate seeds if desired.
From Henry Ford Livewell.
177 calorie (1% from fat), 0 grams thick (0 g saturated fat), 40 g carbohydrate28 grams protein56mg sodium1mg cholesterol129mg calcium3 grams fiberFood exchange: 1 milk, 2 fruits.
