If you like pomegranate juice, then you are going to really enjoy snacking on the treasures within this fruit. Yes, it is a little more work to get the seeds out than, say, sectioning a grapefruit—but you’ll find it well worth the effort. Pomegranates are in season from September through February. They contain seeds that are surrounded by juice-filled sacs called arils from which the juice is made. (Pomegranate “seed” actually refers to both the aril and the seed within it.) Each aril provides an explosion of juice, plus fiber from the seed. You also get vitamin C…iron…potassium…the antioxidants conjugated linoleic acid and anthocyanin…and the polyphenol ellagic acid. These phytonutrients boost the immune system and reduce the effects of aging.
Selecting a pomegranate: Look for a plump, firm pomegranate. The fruit should feel heavy for its size. Its color may be pinkish or bright red.
Seeding a pomegranate: Cut off the top and bottom of the pomegranate. With a sharp knife, score the skin from top to bottom in four to six places. Then submerge the fruit in a large bowl of cool water. With the fruit in the water, place your thumbs in the center of the top and pull until the pomegranate breaks apart. Next, free the arils from the pulp. They will fall to the bottom of the bowl. The pulp is edible but not particularly tasty (like orange pith). Drain the seeds in a colander, then pat dry.
Pomegranate seeds keep in a tightly covered container in the refrigerator for three to four days and in the freezer for two months.
How to use: Sprinkle pomegranate seeds on salads, poultry dishes, yogurt or your morning cereal. They are deliciously sweet and tart—like the juice, but not as concentrated. You also can buy pomegranate seeds (fresh or dried) in the produce section of the supermarket.
