Pomegranates: Health Benefits + Recipes

Pomegranates hold many special childhood Christmas memories for me. My mother would bring home a few only once a year, around Christmas, and my siblings and I LOVED savoring these sweet and tangy fruity treats that are practically candy!

We would clean every last drop out of the pomegranates until our mouths were sore from eating too many!

In North America, pomegranates are available throughout the early winter months, typically around September to January.

Pomegranates are low in calories and fat but high in fiber, antioxidants, vitamins, and minerals, so they come with a ton of health benefits, including:

• Benefit Heart Health

• Reduce Blood Pressure

• Support Urinary Health

• Promote Gut Microbiome Health

• Reduce Inflammation

• Improve Exercise Endurance

• Lower The Risk Of Chronic Diseases

• Reduce Oxidative Damage

• Boost Brain Health

Despite some rumors, pomegranate seeds CAN be eaten – and they are good for you, too! So eat the entire aril and seed…no spitting allowed!

Several videos and tips exist for the best way to peel pomegranates and remove the seeds, which can be difficult. Remember that pomegranate juice stains; you don’t want to destroy the arils while removing them.

So, here are my tips for the best way to cut pomegranates:

1. Make a thin slice on the bottom of the pomegranate. Make sure the knife is sharp and slice about ¼ in off the stem end. Sometimes, it can help to cut out the core here if you see it.

2. Stabilize it with the cut side down and the blossom end on top. Cut and remove the crown/blossom of the pomegranate. Cut in a circle at a shallow angle.

3. Find the gentle ridges along the outside of the pomegranate and make shallow vertical cuts from top to bottom. There are typically about 6 cuts. Make sure they’re shallow enough that you’re only cutting through the red part, not all the way to the seeds.

4. Gently pry open the pomegranate using your fingers. It should open fairly easily, exposing the seeds (or arils). Open these sections over a bowl to catch any loose seeds.

5. Some people will hit the back of the pomegranate with a wooden spoon to whack the arils out of the pomegranate. This can work, but it can also be messy and may bruise the seeds.

6. Alternately, you can pull seeds away from the peel and membranes. Filling the bowl with water can help, as the seeds will sink to the bottom, and pieces of membrane will float on top. 

Now that we have the seeds free of the fruit and know all the myriad of ways it can benefit our body let’s look at some of my FAVORITE recipes:

1. Pumpkin + Pomegranate Holiday Salad

Add this salad to your holiday dinner table for some greens and a splash of color! Absolutely gorgeous. The fresh orange vinaigrette dressing is practically drinkable – so double up the recipe so you can use it for several meals.

2. Chocolate Pomegranate Cups

Sweet and tangy, chocolate and pomegranates go together super well! One of my favorite combinations for a tasty Christmas treat. And with only 2 (or 3) ingredients, this recipe couldn’t be easier! 

3. Perfectly Roasted Chicken Breast

These turn out amazing every single time, so it’s a fool-proof and super simple roast chicken recipe to keep right next to your oven throughout these upcoming cooler months. Add the extra garnish, and you’re set to impress your dinner guests throughout the holiday season!

4. Homemade Cider

If you’re a cider fan, then you definitely need to try this recipe! Add these ingredients to your slow cooker on a day you want your home to smell divine. The result is basically Christmas in a cup!

5. Citrus Avocado Salad

Bright and beautiful, this salad has the perfect crisp flavor from the citrus fruit and pomegranate, plus the smoothness from the avocado and a slight kick from the jalapeno. It’s quite versatile, so if there’s something here you don’t like, then leave it out.

6. Pesto Roasted Broccoli Florets

With homemade pesto, toasted pine nuts, and festive pomegranates, these broccoli florets are a phenomenal side dish. Plus, broccoli contains vitamins B1, B2, B3, B6, iron, magnesium, potassium, and zinc, so you’ll be getting a ton of nutrients!

7. Fresh n’ Zesty Fruit Salad

A hydrating, nutritional powerhouse full of vitamins and antioxidants, this fruit salad will provide a much-needed boost of energy and vitality! So, go ahead and indulge in this sweet and tangy treat. Your taste buds and body will thank you.

8. Roasted Hasselback Butternut Squash

This squash is a gorgeous showstopping dish that is fantastic for your holiday table and super easy, so it’s doable to make more often! Roasted butternut squash is the great autumn and winter squash to serve alongside your very best cold-weather meals. It’s an excellent source of fiber, potassium, vitamins A, C, and B, and more!

9. Toasted Quinoa Cucumber Salad

This salad has a surprisingly incredible balance of textures and flavors: crunchy, refreshing, sweet, and nutty. We take quinoa to the next level by toasting it to crispy perfection, adding a satisfying texture that complements the coolness of cucumbers, the tanginess of feta cheese, and the sweetness of pomegranate arils.

10. Fresh Pomegranate Salsa

Get creative with this salsa. It’s delicious on top of grilled chicken or fish or even as a dip by itself! The amount of spice is based on personal preference, so feel free to add more or fewer jalapenos to fit your taste buds.

11. Pomegranate Chocolate & Apple Nachos

These nachos are a fun afternoon snack that will disappear faster than you can keep track of! They’re full of nutrients and energy to help your kids get through afternoon activities. Plus, the sweet, slightly tart flavor will satisfy your dessert cravings.

12. Creamy Broccoli Salad

This zesty and creamy broccoli salad transforms veggies into a tangy bowl of goodness that you’ll actually crave! Thanks to the high fiber and low-calorie content of broccoli, this salad is both satisfying and filling.

13. Meatballs in Pomegranate Sauce

Savory and simple, these festive meatballs will pair perfectly with the other holiday dishes. This is one of those recipes that will really impress your guests, yet it won’t have you totally stressed out, either. Be sure to have the recipe on hand because everyone will be asking for it!

14. Mediterranean Green Power Bowls

A tangy, delicious recipe to brighten up your winter! These are absolutely GORGEOUS to serve. And what really makes these worth it is the homemade creamy dressing—trust me!

15. Egg, Quinoa + Kale Salad

This salad is one of my favorites! It’s a quick lunch or a great side dish, so I make it fairly often. The flavor of the avocado really round it out. And you know you’ll be getting a myriad of health benefits from the eggs, quinoa, kale, and avocado.

16. Copycat Starbucks Pink Drink

We’re using pomegranate juice here rather than the actual fruit, but you’re still getting all of the delicious flavor. It tastes even better than what you’d get at the store and is a wonderful treat to enjoy all year round.

17. Marinated Brussels Sprouts Salad

A salty and sweet combo that hits the right balance of complimentary flavors and textures. Brussels sprouts become CRAVABLE after marinating in this fresh lemon dressing for a few minutes. You’re going to love what this technique does for those little green sprouts!

18. Red Berry Green Smoothie

Future you will be so grateful for having a batch of these smoothie packs already prepared. By just plucking one from the freezer and adding some yogurt and pomegranate juice, you’ll have a delicious and healthy holiday snack or breakfast ready in no time! 

19. Loaded Lemony Quinoa Tabbouleh

Meal prepping is an absolute lifesaver, especially when life is busier than normal, thanks to holidays and end-of-the-year activities. These are a fantastic option for lunch prepping, and thanks to the quinoa, they’re loaded with nutrients like protein, zinc, fiber, folate, and antioxidants.

20. Creamy Micro Chopped Salad

Grab all of your fresh produce that needs to be used and throw together a refreshing chopped salad to add to your holiday table. Get creative with your combinations and discover what works for you! Here’s one of my favorite creations.

Pomegranates are a classic winter holiday fruit, and I LOVE experimenting with the seeds in several different meals and recipes. If you’re a fan, too, I hope you find a new favorite way to prepare them in this list of recipes.

Do you like pomegranates? Let me know how you enjoy eating them in the comments below! 

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