Featured Food

History

The pomegranate fruit is a tropical plant that originated from Iran in the Middle East, India in Asia, Malaya, the East Indies, and Africa. The plant, that only bears fruit in hot and dry areas, was introduced to America by the Spaniards in 1769. Due to the hot and dry conditions of California and Arizona the plant is commonly grown in these areas.

Pomegranate Facts

Pomegranates are round, yellow or red, and almost grenade looking fruits that grow in a tree or shrub. The tree can be anywhere from 12 ft to 30 ft tall and grow for over 200 years. The tree is an attractive plant with its red-brown stem, which later turns gray, and white and red flowers. Once planted, the tree does not bear fruit until 1 to 3 years later.

The fruit is red or yellow in color and has a round shape. The skin is hard and the interior is filled with red edible seeds. The size of the fruit varies from 3 to 5 inches in length. Although, the seeds are most commonly eaten, the pulp surrounding them is also edible and possesses a tangy flavor.

Pomegranates are grown from August through November and usually can only be found at the grocery stores at this time. When purchasing the fruit, check for firmness and shininess of the skin. There should be no bruises and dark spots. Pick the heaviest fruits, because they will contain larger amounts of juice.

Once purchased, the fruit could be stored at room temperature, but for longer storage (up to one month) it should be stored in a refrigerator. The seeds themselves can be frozen. Pomegranates can be consumed in various forms and meals including on salads, as dessert, as a fruit, in stews, or as juice. One medium pomegranate yields 3/4 cup of seeds or 1/2 cup of juice.

To open a pomegranate and collect the seeds, cut off the crown and then cut the fruit in half. Place the sections in a bowl of water and roll out the seeds with your fingers. Finally, strain out the water and collect the seeds.

Nutrition Facts

Pomegranate is a good complementary item to any meal since it contains no fat no cholesterol, and is low in sodium. In addition, it contributes to the daily intake of vitamin C.

Nutrient content (1 medium pomegranate): calories: 105, protein: 1.5 g, carbohydrates: 26 g, fat: 0.5 g, cholesterol: 0 g, fiber: 1 g, sodium: 5 mg, potassium: 399 mg, Vitamin C: 9 mg

Information Courtesy of Iowa State University Extension

Pomegranate Salad

Makes 6 servings

Ingredients:
2 Tbs fresh lime juice
2 Tbs olive oil
1/2 Tsp Dijon mustard
2 medium bunches arugula, rinsed well and thick stems removed
2 firm but ripe pears, halved, cored and each cut into 6 wedges
Salt and freshly ground black pepper
1/2 cup crumbled feta cheese (optional)
1/3 cup pecans, toasted and roughly chopped (optional)
1/2 cup pomegranate seeds (from 1 medium pomegranate)
18 rinsed and dried leaves of Boston, Bibb, or green-leaf lettuce (optional)

Directions:
In small bowl, whisk together lime juice, oil and mustard. In salad bowl, place arugula and pears. Toss with just enough dressing to coat. Season to taste with salt and pepper. Sprinkle with feta, pecans (if using) and pomegranate seeds, and serve. Or line salad plates with lettuce leaves and mound the salad in center of each.

Nutritional Information per serving: 92 calories, 5 g. total fat (less than 1 g. saturated fat), 14 g. carbohydrate, less than 1 g. protein, 2 g. dietary fiber, 9 mg. sodium.

Reprinted with permission from American Institute of Cancer Research. For more recipes, visit www.aicr.org.