I just couldn’t get through the pomegranate season without giving them a shoutout. Adding pomegranate arils to foods makes them look so aesthetically pleasing and festive too! Pomegranates (Punica granatum L.) are an ancient fruit that is particularly cultivated in west Asia, though it is also cultivated in the Mediterranean region and other parts of the world. Pomegranates are rich in numerous bioactive compounds - various polyphenolic compounds, including resveratrol; flavonoids, anthocyanins, and phenolic acids. Research has shown that pomegranate contains 124 different protective phytochemicals! That’s right, one fruit = 124 phytochemicals! Pomegranates have been widely investigated for their antioxidant, anti-inflammatory, anti-carcinogenic, anti-diabetic, and anti-atherogenic properties. Anthocyanins, which belong to the family of flavonoids, are the water-soluble plant pigments that are responsible for the color of the fruit and its juice. Note that pomegranate juice is also high in these protective compounds, but it’s also quite high in natural sugars, 32 grams in 8 fluid ounces. So, it’s likely best to focus on eating the pomegranate arils and/or consuming a pomegranate extract.
Cardiovascular Disease and Glycemic Regulation
Clinical studies demonstrated that daily intake of pomegranate juice lessens hypertension and attenuates atherosclerosis in humans. A 30-day supplementation with pomegranate extracts in individuals who were overweight or obese beneficially affected body weight, serum glucose, insulin, triglyceride, total cholesterol, LDL cholesterol, and HDL cholesterol, while also lowering inflammatory and lipid peroxidation biomarkers.Recently, a randomized double-blind clinical trial found that the use of pomegranate extract for 12 weeks in patients with nonalcoholic fatty liver disease was associated with a statistically significant reduction in total cholesterol, triglycerides, fasting blood glucose, homeostatic model assessment of insulin resistance, diastolic blood pressure, weight, body mass index, and waist circumference, as compared to placebo. A significant increase was observed in serum HDL cholesterol after intervention with the pomegranate extract. Additionally, fasting blood sugar was statistically significantly lower in a trial of 50 patients with type 2 diabetes mellitus who consumed 200 ml of pomegranate juice daily for 6 weeks.
A 4-week consumption of pomegranate juice significantly reduced blood pressure in a cohort of 51 healthy women. More recently, a meta-analysis concluded that the intake of pomegranate juice decreased levels of systolic blood pressure regardless of the duration and dose of the juice consumed in the evaluated studies, whereas doses more than eight ounces daily exhibited a borderline significant effect in reducing diastolic blood pressure. Perhaps more science than you’re seeking, but how does pomegranate function to have such protective effects on the cardiovascular system? By reducing oxidative stress, positively influencing macrophage-, endothelial cell-, and platelet function, lowering lipid oxidation, reducing blood glucose levels, and having vasodilatory effects as well as decreasing blood pressure.
Microbial Health
One of the most important health-related functions of the pomegranate and its derivatives is their effect on gut microbiota and their potential use as antimicrobial agents. It is well known that ellagitannins, the most abundant group of polyphenols in pomegranate, are hydrolyzed in ellagic acid in the gut before being further metabolized by the colon microbiota. This action has been associated with the prebiotic potential of the pomegranate and its products. Pomegranate has been shown to increase amounts of the protective gut microbes, Akkermansia muciniphila and Faecalibacterium prausnitzii. Reduced levels of these microbes are associated with inflammation and alterations of metabolic processes involved in the development of type 2 diabetes.
Cancer
The use of pomegranate (arils, juice, peel, and oil) has been shown to possess anticancer activities, including interference with tumor cell proliferation, cell cycle, invasion and angiogenesis. These anti-proliferative and anti-cancer activities have been exhibited against prostate, colon, oral, and breast-cancer cell lines. Most of the current cancer research has focused on preclinical and animal data. However, the first pomegranate juice clinical trial in patients with prostate cancer reported a statistically remarkable prolongation of prostate-specific antigen (PSA) doubling time, a hallmark of assessing prostate cancer progression.
Summary
Pomegranate is a well-known source of valuable nutritional substances. But how do you get the arils out without spraying your kitchen and yourself a beautiful red/purple hue? Cut the pomegranate in half and then place in a bowl of water deep enough that your hands fit as well. When you peel the pomegranate under the water, there is no mess; the arils sink to the bottom and the white, pithy peel that you want to discard floats to the top. Or, you take a short cut and pay the extra $ and purchase them ready-to-eat. Note that they spoil quickly that way, so just to be sure to use within a few days of purchase. Either way, you can enjoy pomegranate arils straight out of a bowl, added to salads, and/or perhaps try one of the recipes below.
Winter Fruit Salad
So, a fruit salad may sound a bit boring, but the spices in this one are delicious. I find this fruit salad refreshing and one-of-a-kind. It’s great served as dessert as well.
Makes ~5 cups.
Ingredients
2 cups mango, peeled & chopped
1 cup pineapple chunks
1 cup banana slices
For the sauce:
½ cup silken tofu or organic yogurt
3 drops 100% monk fruit sweetener or ½ tablespoon honey
1 teaspoon vanilla extract
¼ teaspoon cinnamon
½ teaspoon fresh ginger, chopped finely or grated
¼ teaspoon cardamom, ground
For the garnish:
1 tablespoon fresh mint leaves, chopped
4 ounces pomegranate arils
Directions
Place the tofu or yogurt with the honey, vanilla, cardamom, and cinnamon in a blender or food processor. Blend until very smooth.
In a bowl, gently mix the sauce with the mango, pineapple, and banana.
Garnish with chopped mint & pomegranate.
Stuffed Poblanos with Walnut Sauce & Pomegranate
You need a food performance? Make this recipe. I made this for my family on Christmas day and it was a hit! I’ve seen this recipe at restaurants occasionally and it has always appealed to me, but I never order due to the traditional pork and dairy used. So, I created a non-dairy version that uses organic ground chicken, but you could also use lentils, ground turkey, or other protein options. It’s not the simplest recipe (and I did try and make shortcuts), but it’s so worth it every once in a while. Love the colors and the flavors!
Serves 4.
Ingredients
4 large fresh poblano chiles (2 lb total), roasted & peeled
1/2 cup fresh pomegranate arils
1 pound organic ground chicken
For filling
1/2 cup finely chopped white onion
1/2 tablespoon finely chopped garlic (about 3 large cloves)
1 tablespoon avocado oil
1 pound fresh tomatoes, cored and coarsely chopped, or 1 (14-oz) can whole tomatoes, coarsely chopped, with juice
1/2 sprig fresh thyme
1 bay leaf
1 cinnamon stick
1/8 teaspoon ground allspice
1 pinch teaspoon ground cloves
1 pinch freshly grated nutmeg
1/2 tablespoon apple cider vinegar
1/3 teaspoon Himalayan sea salt, or to taste
3 tablespoons dried apricots, coarsely chopped
2 tablespoons raisins
1/4 cup pine nuts
1/2 cup apple, chopped (peeled if desired)
1/4 cup diced peeled very ripe (black) plantain or firm banana
For sauce
3/4 cup walnut halves
1/3 cup raw cashew pieces
3/4 cup coconut milk (or non-dairy milk of your choice) plus additional if necessary to thin sauce
1/2 tablespoon sugar, or to taste
1/4 teaspoon Himalayan salt, or to taste
1/8 teaspoon ground white pepper
Directions
Make filling:
Cook onion and garlic in oils in a 12-inch heavy skillet over moderately low heat, stirring, until softened, 5 to 8 minutes. Add tomatoes, thyme, bay leaves, cinnamon, allspice, cloves, nutmeg, vinegar, and salt and simmer, uncovered, stirring occasionally, until tomatoes have broken down and sauce is slightly thickened, 20 to 30 minutes.
While the sauce is simmering, heat a 12-inch skillet to medium heat and spritz the pan with avocado oil. Add the ground chicken. Cook until browned.
Discard bay leaves, thyme sprig, and cinnamon stick from tomato mixture, then add ground chicken and remaining filling ingredients and simmer, uncovered, stirring occasionally, until fruit is softened but still intact, 8 to 10 minutes.
Roast peppers:
Rinse the peppers. Pat dry. Position oven rack 6 inches from broiler flame and preheat oven broiler (or toaster oven) to high (500°F). Place whole poblano peppers on a baking sheet and broil for 10-12 minutes, flipping once, until all sides are blackened.
With tongs, remove the peppers from the baking pan and put them into a bowl and cover with lid or a large plate, anything that contains the steam. Let the peppers cool long enough so that you can handle them, 10-15 minutes.
Cut the pepper in half and remove the seeds. Use your fingers or a paper towel to rub off the tough outer skin.
Make sauce:
Purée all the sauce ingredients in a blender or food processor until smooth and silky, about 2 minutes.
Stuff chiles:
Cut a lengthwise slit in each chile and carefully cut out seeds with kitchen shears, leaving stem intact.
Divide chicken filling among chiles, then close, overlapping sides of openings slightly. Transfer, seam sides up, to a 13x9 inch baking dish, then bake until just heated through.
Transfer chiles to plates, carefully turning them seam sides down. Pour about 1/3 cup walnut sauce over each chile, then sprinkle chiles with pomegranate arils and fresh parsley. Serve chiles warm or at room temperature.
Sweet Potatoes with Coconut, Pomegranate, & Lime
Ok, this will be the last sweet potato for awhile. I just love them! Apologies to those who are not huge fans. They’re a slow-burning carb rich in carotenoids and fiber.
*Recipe from www.marthastewart.com
Ingredients
4 sweet potatoes
½ cup light coconut milk
¼ toasted unsweetened coconut flakes
2 tablespoons chopped cilantro
1 cup pomegranate arils
Kosher salt
Lime wedges
Directions
Heat oven to 400 degrees. Arrange sweet potatoes, pricked with a fork, on rimmed baking sheet and roast until tender, about 45 minutes. Let cool slightly.
Slice tops and mash sweet potatoes with a fork.
Divide coconut milk, coconut flakes, cilantro, and pomegranate seeds among sweet potatoes. Season with salt. Garnish with additional sprigs of cilantro and serve with lime wedges.
Orange Pomegranate Salmon
This was a simple salmon dish I made one day for lunch. I added the salmon atop a bed of mixed greens - healthy and light. Salmon is rich in anti-inflammatory omega-3 fatty acids and also a great source of protein, vitamin D3, vitamin B12, and zinc.
Serves 1.
Ingredients
4 ounces wild salmon
1/3 medium orange, sliced [I used Cara Cara]
2 tablespoons pomegranate arils
Spritz of avocado or olive oil
Pinch of salt and pepper
Optional: sliced purple onion or scallions
3 cups mixed greens
Directions
Spritz salmon with oil and squeeze a sliver of orange onto the salmon.
Add sliced orange and pomegranate arils on top of salmon.
Place salmon in air fryer (390°F) for ~8 minutes.
Add greens to a bowl and place salmon on top.
Hope you all have started off 2022 with some positive steps - wishing you all the best!
Warmly,
Natalie