Pomegranate Seeds are  Bursting with Nutrition

One medium-size pomegranate will yield about 1/2 cup of juice or 3/4 cup of seeds.

Pomegranates are known as a superfood with tons of wonderful health benefits, including fighting cancer and heart disease, as well as lowering blood pressure and cholesterol. They’re also loaded with B vitamins, potassium and folic acid.

If you’ve never tried eating or cooking with pomegranates, now’s the time! Pomegranates are in season and available through November, and sometimes December and January. Pomegranate concentrate is available throughout the year. Most of the fiber you get from eating pomegranates comes from the seeds. So to keep up with a healthy dose of daily fiber, crunch away! You also can sprinkle pomegranate seeds over broiled fish, salads, fruit desserts, cakes and puddings, or use them in marinades, glazes and for garnish. Pomegranate seeds also are a delicious topping for waffles, oatmeal, pancakes, cereal or sundaes.

How To Remove Pomegranate Seeds

1 pomegranate

Sharp knife

Sturdy spatula or wooden spoon

Medium-size bowl

Storage container or zippered bag

1. Wash the pomegranates well before using them.

2. After washing, slice the pomegranate in half horizontally. When you split the hard fruit open, a mass of red seeds in a spongy white membrane is revealed.

3. To remove the seeds, place the pomegranate, cut side down, in your non-dominant hand with your fingers spread apart. Place a deep, medium-sized bowl in a sink to capture the seeds and juice. Hold your hand with the pomegranate over the bowl.

4. Take a sturdy spatula or a wooden spoon and begin to whack the top surface of the pomegranate as hard as you can to dislodge the seeds. Turn the pomegranate over to see where the remaining seeds are lodged. Continue to whack that area and the surface all over the top of the pomegranate until all seeds have fallen out.

5. Repeat this process with the other half of the pomegranate. Pick out any bits of fibrous white membrane mixed in with the seeds and discard it.

6. The whole fruit or seeds can be refrigerated in zippered plastic bags or in an airtight container. Refrigerate the pomegranates at 32 F to 41 F. Pomegranate seeds will keep this way for 4-5 days. They also can be frozen in a single layer and stored for several months.

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