Nutrition gifts come in many different packages. Some are antioxidant, vitamin, fiber, or other nutrient rich. One of the most festive fruits of the season provides vitamins, minerals and fiber all wrapped up in a beautiful ruby red package. This season consider including perky and pretty pomegranates on your holiday menu.
Pomegranates are vibrant and illuminate the table for the holidays. But eat them you say, with all of those weird looking seeds? Surprisingly this stunning yet complicated looking fruit is sweet and delicious. You can eat all parts of the pomegranate except the membrane which is bitter. The seeds are even worth a try for they are loaded with fiber.
The Pomegranate was brought to North America in the 1700's from Spanish settlers.Pomegranates are in season from October to January and can be purchased as early as August. If you are worried about getting out all of the seeds check out the
California Pomegranate Association which has a 3 step no mess way of de-seeding the pomegranate. Its easy and quick.
Pomegranates are packed full of vitamin C, potassium, fiber and antioxidants. One half cup of pomegranate juice contains: 80 calories, 5 grams of fiber and 1 gram of protein.
How to present pomegranates to kids:
- Pomegranate juice smoothies (see recipe below)
- Dried Seeds can be added to trail mix or sprinkled on waffles
- Seeds can be added to salad
- Pomegranate juice can be used when making a salad dressing or dipping sauce
- Eat the fruit whole or toss in a fruit salad
- Bake the seeds in breads and muffins
- Pomegranate jelly
- Pretty much any recipe that calls for fruit juice can be switched out for pomegranate juice.
Pomegranate Smoothie
1 cup pomegranate juice
1/2 cup blueberries
1 banana
8 oz vanilla yogurt
2 tbsp honey
1/2 tbsp ground flax seed
1/2 cup ice
Combine all ingredients in a blender and blend until frothy and smooth. If you don't have yogurt you can substitute milk. Serves 2.
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