Plants on Your Plate: Pomegranate

Editors Note: This is the final column from Denise Sullivan, who has contributed outstanding "Plants on your Plate" articles for several years. Denise is retiring in January. Congralulations and thank you, Denise!

by Denise Sullivan
Nutrition & Health Education Specialist
MU Extension-Jackson County

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              This month’s feature fruit often gets a little more attention during the holiday season, due to its higher availability and bright ruby red color. Oddly enough, this fruit has no real ‘flesh,’ as the true treasure of the pomegranate are the juicy seeds, called arils. The juice is commonly extracted and consumed as is or processed into sauces, jellies, or grenadine syrup. As with most fruits consuming the arils whole, as opposed to juice, will also provide the benefits of fiber.
              Pomegranates are part of the Punicoideae family and grow in a bushy shrub that can reach 20 feet tall. They are centuries old with a rich botanical, medicinal, and cultural history. Pomegranates are referenced in many religious writings and are seen in ancient drawings and sculptures. Ancient writings often described pomegranates as a sacred fruit that provided fertility, abundance, and luck. With origins in the middle east and the Mediterranean region, pomegranates are primarily grown in India, Iran, Afghanistan, and Turkey. They are also grown domestically in California and some parts of Arizona and Florida.
              Pomegranates are rich in Vitamin C, potassium, manganese, thiamin, folate, a variety of antioxidants, and a good amount of fiber. Half of a pomegranate contains around 70 calories and 5.5 grams of fiber. 20 plus years of research on pomegranates at UCLA has revealed benefits in heart and blood vessel health, urinary health support, gut health and digestive health benefits, and antimicrobial properties that fight oral germs that cause gum disease and bad breath.              
              Extracting the arils from a pomegranate can be a challenge, but these steps can make the task easier:

1. Cut off both ends of the pomegranate to reveal the inner membranes.
2. Cut the skin from top to bottom along the membrane ridges, avoiding the arils.
3. Holding the fruit over a bowl of water, separate the membrane from the arils, the arils will sink, and the membrane will float.
4. Discard the membrane and drain the water from the arils.
5. The juice can be extracted from the ariels but be aware that one large pomegranate only produces between ¼ and ½ cup of juice, and most syrup or jelly recipes need at least 3 cups of juice.

 
               Pomegranates have a keeping quality that is similar to that of apples. They should be kept in a cool, dry, well-ventilated place, out of direct sunlight. Whole fruit can be refrigerated and will keep as long as 2 months. Fresh seeds or juice will keep in the refrigerator for up to 5 days. Consider using the arils in this salad recipe for a tasty and colorful addition to your holiday table this year.
Spinach Salad
(Makes 4 servings)
 
10 oz. fresh spinach
¼ medium red onion, thinly sliced
¼ cup alfalfa sprouts
¼ cup chopped walnuts
¼ cup feta cheese crumbles
1 pomegranate, arils separated
1 tablespoon olive oil
1 tablespoon orange juice
2 tablespoons balsamic vinegar
 

1. Wash hands, work surfaces and all fresh produce before working with food.
2. Place spinach in large bowl. Top spinach with sprouts, walnuts, cheese, and pomegranate arils.
3. In a small jar with tight lid, combine olive oil, juice, vinegar, salt, and pepper; shake to combine. Drizzle dressing over salad and serve.

 
Nutrition information: Calories: 125, Total Fat: 7g, Saturated Fat: 2g, Sodium: 300mg, Carbohydrates: 13g, Fiber: 2.4g, Protein: 4g
 
Recipe adapted from University of Florida Citrus Research Center, analyzed by verywellfit.com