BENEFITS & NUTRITIONAL INFORMATION:
Pomegranate is a fruit that is very rich in nutrients. This fruit has a very leathery texture on the outside that may be orange-yellow, red or purple. The inside of the pomegranate is filled with pink arils with seeds inside that are juicy and sweet.
Pomegranates are often appreciated because they are filled with more antioxidants like punicalagin than other superfoods like acai berry juice or green tea.
Pomegranates are also high in vitamin C, with 100 ml containing 16 percent of a person’s daily requirement.
Pomegranates also contains high amounts of vitamin K that helps to support bone health and vitamin B5 that helps the body metabolize, protein, carbohydrates and fats.
Pomegranates are filled with manganese which helps to form bone structures during the metabolic process and potassium that helps to maintain cellular functions and balance fluid levels.
The fruit is also high in phosphorus, magnesium, calcium, zinc and iron. There is very little fat in a pomegranate and it does not contain cholesterol.
The fruit only has 130-150 calories, with around 105 calories being derived from the seeds. These seeds are high in calories because they contain unsaturated oils, sugar and carbohydrates but there is a great deal of fiber and some protein in these seeds as well.
My son’s favorite way to enjoy pomegranates is in a simple fruit salad. Here is a photo of one of his fruit salad creations. Since pomegranates made a great combination with oranges and apples, we tried them together in a smoothie.
1 cup pomegranate seeds
Almond or other nut milk
Add all ingredients to blender and blend until smooth, Enjoy!
Vegan Quinoa-Pomegranate Stuffed Acorn Squash
2 medium acorn squash (2 to 2 1/4 pounds each)
3 tablespoons apple cider vinegar
2 tablespoons olive oil
2 tablespoons pure maple syrup
Kosher salt and freshly ground black pepper
1 small onion, chopped
1 cup red or white quinoa, rinsed well
1 teaspoon mild curry powder
1/2 teaspoon ground cinnamon
1/4 teaspoon cayenne pepper
¼ cup pomegranate arils
1 cup loosely packed fresh parsley leaves, chopped
1/4 cup raw walnuts, coarsely chopped
1. Position an oven rack in the middle of the oven; preheat the oven to 400 degrees F.
Cut each squash in half lengthwise and scoop out and discard the seeds. Arrange the halves in a large baking dish, flesh-side up.
2. Whisk together the vinegar, olive oil and the maple syrup in a cup. Brush the flesh side of the squash halves with some of the maple mixture and sprinkle with 1/4 teaspoon salt and a few grinds of pepper. Put the squash flesh-side down in the baking dish, then brush the skin side with maple mixture and sprinkle with 1/4 teaspoon salt and a few grinds of pepper. Roast until the squash is fork-tender, 50 to 60 minutes. Poke the inside of the squash halves with a fork and brush generously with more of the maple mixture.
3. Meanwhile, add the onions to pan with 2 tablespoons water and cook, stirring occasionally, until soft and golden brown, about 6 minutes. Add the quinoa, curry powder, cinnamon, and 1 teaspoon salt and stir until the spices are toasted, about 1 minute. Add 2 cups water and bring to a simmer. Lower the heat, cover the pan and simmer, stirring occasionally, until the quinoa is tender and most of the liquid is absorbed, 20 to 24 minutes. Remove from the heat and let sit, covered, for 5 minutes. Uncover and stir in the pomegranates, remaining maple mixture, half of the parsley and half of the walnuts.
4. Stuff the squash halves with the quinoa and sprinkle with the remaining parsley and walnuts. Serve warm or at room temperature.
1. Cut the crown (protruding blossom end) off the pomegranate, removing with it some of the pale-yellow pith. Take care not to pierce the seeds within.
2. Lightly score the skin in quarters from stem to crown end.
3. Immerse the scored fruit in a large bowl of cool water and soak for 5 minutes. Holding the fruit under water, break sections apart with your fingers, separating the seeds from membrane. The seeds will sink to the bottom of the bowl.
4. Discard skin and membranes. Drain the seeds and dry on paper towels.
We hope you enjoy adding Pomegranates, this wonderful and nutritious fruit to your dishes! Enjoy!