Add Flavor and Nutrition with Pomegranate Seeds

Most of us have heard about the benefits of pomengranate juice. But how many of you have tried pomegranate seeds? These crunchy little seeds are delicious and nutritious! They’re low in calories, high in fiber and packed with antioxidants. I love it when they’re in season and I can find them in NYC markets. As a typical New Yorker, I pay extra to buy the “ready to eat” seeds (don’t want to go to the trouble of seeding them myself). I’m always looking for new toppings to add to Greek yogurt (my obsession) and pomegranate seeds are one of my favorites. Read on to learn more about pomegranates, the nutritional content, and best of all – tasty recipes!

Pomegranates are originally from the Middle East and Asia and are commonly known as Granada or the Chinese apple. These days, the fruit is mostly grown in India, Africa and the United States. They are gaining in popularity – you’ll see pomegranates found in juice,  jellies, salad dressing and even margaritas! While I wish I could say margaritas were nutritious, the nutrition comes from the seeds. (pic credit: healthycoconutblog.com)

Nutritional content of pomegranate seeds
Pomegranates seeds are low in calories, high in fiber and packed with antioxidants. Antioxidants provide our bodies with numerous health benefits – that’s one of the main reason why we are encouraged to include adequate fruits and veggies in our diets.

• Serving Size:  1/2 cup seeds
• Servings per  medium fruit: 3.5
• Calories 80
• Fat 0g
• Sodium 5mg
• Total Carbohydrates 18g
• Fiber 5g
• Sugars 12g
• Protein 1g

How to seed a pomegranate
I must confess I’ve never seeded a pomegranate, however it seems like it would be a great “diet” food as it takes a long time to seed it … which would slow down your rate of eating. Kind of like eating a lobster.  If you are interested in seeding your own fruit, check out this link. NOTE: pomegranate juice and seeds can stain your fingers, counter top and clothes, so be careful when seeding them!

Tasty pomegranate recipes
My favorite way to eat pomegrante seeds is to add them to Greek yogurt. They add a natural sweetness and crunch. I also love them in salads and in grain dishes (e.g. couscous, quinoa). The seeds add a burst of color and flavor. I found some other pomegranate recipes online that look delicious. While all the recipes don’t list the nutritional content, they appear healthy and moderate in calories for the most part.

Overnight oats with pomegranate seeds and cocoa nibs

Golden beet and pomegranate salad (see pic)

Pomegranate salsa 

Pomegranate and argula

Winter squash with pomegranate and spiced butter
Share any pomegranate recipes you have!