Pomegranate

Pomegranate Basics

Pomegranates are a good source of fiber and are rich in antioxidants that protect our health.

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• Pomegranates are usually harvested between August and November. They are often available fresh from October through January.

• Choose pomegranates that are mostly round and heavy for their size. The skin should be shiny, firm and unbroken. Avoid any with cracks, bruises or soft and wrinkly skin.

• Pomegranate arils (seed and juice together) are available fresh or frozen in some grocery stores.

• Packaged arils cost more than whole pomegranates.

• Pomegranate juice or juice blends are also available. Check the Nutrition Facts label for juices with no added sugar.

Store Well Waste Less

• Store pomegranates at room temperature in a dark and dry place for up to one week. Refrigerate in a container with airflow for two to three months.

• Refrigerate arils or juice or up to five days.

• Freeze juice or arils in airtight labeled containers for up to one year. For arils, first freeze on a baking sheet, then transfer to a freezer container.

How to Seed a Pomegranate 

Pomegranate juice stains—cover up and clean spills quickly.

1. Rinse the pomegranate under running water before starting. 

   

2. Fill a large bowl with about 4 inches of water. 

3. With a small knife, cut a 2-inch circle around the calyx, just deep enough to cut through the skin. Remove the cut piece to show the inside white membrane.

   

4. Cut along the white membranes that divide the pomegranate into sections.

   

5. Break the pomegranate into sections with your hands.

   

6. Hold the sections over the water and use your thumbs to gently remove the arils. The arils will sink and the white membranes will float.

   

7. Skim off the white membranes and drain the arils for eating.

Enjoy Pomegranates

Recipes

Pomegranate Vinaigrette

Pomegranate Smoothie

Fine more delicious and healthy recipes on the Food Hero website.

Kids Can!

When kids help make healthy food, they are more likely to try it. Show kids how to:

• remove arils from a pomegranate.

• rinse fresh fruits and veggies under cool running water.

• measure ingredients and add to a blender.

• blend ingredients after the lid is on tight.