Fruits & Veggies Matter: Fruit & Vegetable of the Month: Pomegranate

Fruit of the Month: Pomegranate

Photo of sliced pomegranate

What Is It?

A pomegranate is a fruit the size of a large orange. The leathery reddish-pink skin shelters the membranous walls and bitter tissue that house compartments or sacs filled with hundreds of seeds. A translucent red pulp that has a slightly sweet and tart taste surrounds these seeds. Pomegranates are grown in California and throughout Asia and the Mediterranean countries.

Selection and Storage

Pomegranates are available in the United States from September through December. Select fruit that is heavy for its size with bright, fresh color and blemish-free skin. You can refrigerate whole pomegranates for up to 2 months or store them in a cool, dark place for up to a month. Pomegranate seeds packed in an airtight container and stored in the freezer will keep for up to 3 months.

Uses & Preparation

Pomegranates are a versatile fruit and can be used as a garnish on sweet and savory dishes or pressed to extract the juice. To use a pomegranate, cut it in half and pry out the pulp-encased seeds, removing any of the light-colored membrane that adheres. The juice can stain your clothes so be sure to wear an apron or clothing that you don’t mind getting stained.

Pomogranate

Serving Size: 1 med. raw (154g)

Amounts Per Serving	% Daily Value
Calories 100
Calories from Fat 5
Total Fat 0g	0%
Saturated Fat 0g	0%
Sodium 0mg	0%
Total Carbohydrate 26g	9%
Dietary Fiber 1g	4%
Sugars 26g
Protein 1g
Vitamin A	4%
Vitamin C	15%
Calcium	0%
Iron	2%

* Percent Daily Values are based on a 2,000 calorie diet.

	Step 1: Cut the crown end of the pomegranate.
	Step 2: Lightly score the rind in several places.
	Step 3: Immerse fruit in a bowl of water and soak for 5 minutes.
	Step 4: Hold fruit under water and break sections apart, separating seeds from membrane. Seeds will sink while rind and membrane float.
	Step 5: Skim off and discard membranes and rind.
	Step 6: Pour seeds into a colander, drain, and pat dry.

Recipes

Pomegranate and Banana Salad
Serves 4

Each serving equals 1 cup of fruit or vegetables
Source: Pomegranate Council

Ingredients

2 pomegranates, chilled
4 bananas
1 Tbs palm sugar or brown sugar
2 limes (or ¼ cup freshly squeezed lime juice)

Mix together the juice of the lime and the Tbsp of sugar. Adjust sweet and sour to taste. Score and seed both pomegranates, freeing the seeds. Mound the pomegranate seeds in the center of the salad plates and slice the bananas around the perimeter of the seeds. Drizzle with the prepared lime dressing and serve.

Nutritional Analysis: Calories 83, Protein 1g, Fat 0g, Calories from Fat 0%, Cholesterol 0mg, Fiber 2g, Carbohydrates 21g, Sodium 7mg.

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