Pomegranates: Superfruit Goodness

While I grew up with the rosy round balls known as pomegranates, they are a foreign fruit to many Americans. Native to the Mediterranean and parts of Asia, this superfruit secrets away hundreds of little seeds that are juiced into the popular POM drinks, provide the flavor base for grenadine (think Shirley Temple or Tequila Sunrise), and make excellent sauces for pork, duck, and other meats. The seeds, also known as arils, are also a tasty snack and colorful addition to salads and desserts.

While it may be difficult to get to the seeds (more on that later), pomegranates hold a wealth of goodness for your body. The fresh fruit is full of vitamin C (although processed juice loses this vitamin in production), has 5 grams of fiber per half cup of seeds, and contains tannins (like red wine), which may help to reduce the risk of heart disease and lower cholesterol levels. Pomegranates also contain antioxidant properties, which can help neutralize free radicals and help to prevent disease. The juice of the seed, made popular by POM Wonderful, and available in cute curvy bottles, is also a good source of potassium.

POM Wonderful has sponsored or benefited from research done on its specific product. Their website posts the research data on topics such as improved blood flow, reduction in arterial plaque growth, possible prostate health benefits, and initial studies on improving erectile dysfunction, making this juice a healthy, albeit expensive, alternative.

The hardest part about this fruit is unlocking its gorgeous and tasty seeds. The easiest way is to do it underwater. I was taught to fill up a large bowl or clean sink with water. Score the pomegranate into quarters and submerge, breaking open the fruit with your hands. Continue to break the fruit apart underwater, freeing the seeds which will sink to the bottom. Toss out the interior membrane and drain the water from the seeds. Voila! Keep the seeds refrigerated or freeze any unused seeds for later.

For breakfast, you can add the seeds to yogurt, muffins, oatmeal, pancakes…you name it. For lunch or dinner, they can be added to fruit, green or chicken salads, incorporated into sauces, made into relishes and chutneys. The juice can be made into smoothies, sauces, or thickened into syrups. The red arils make a wonderful decoration for pies, cakes, cheesecakes and other desserts. And don't forget libations: add the juice to iced or hot tea, mix with another juice, or use in a cocktails (Pomtini, Pomojito, Pomarita, or Pomegranate Mimosa).

A good way to introduce both seeds and juice is in this recipe for chicken. Easy to make (takes about 30 minutes), it serves well with pasta or rice and a veggie. The sauce is just slightly sweet and piquant, and crunching into the seeds adds little bursts of flavor to the poached chicken.

Pomegranate & Balsamic-Glazed Chicken
 
3/4 cup pomegranate Juice
8 boneless, skinless chicken breast tenders
2-3 tablespoons olive or vegetable oil
1 cup chicken broth
1/4 cup balsamic vinegar
2 teaspoons cornstarch
2 teaspoons brown sugar
1 teaspoon crushed dried basil
1/2 teaspoon crushed dried oregano
1/2 teaspoon salt
Garnish:1/4 cup pomegranate seeds

Place oil in a large skillet; cook chicken pieces for 4-5 minutes or until lightly browned. Meanwhile, prepare garnish by scoring pomegranate, submerging in water, and releasing the seeds. Sieve and put the seeds in a separate bowl. Reserve 1/4 cup and set aside. (Refrigerate or freeze remaining seeds for another use.)

Add broth to chicken pieces; cover and simmer for 10 minutes, or until cooked. Reserve 1/3 cup of chicken cooking liquid. Transfer chicken to platter; cover and keep warm.

Put reserved 1/3 cup of chicken cooking liquid in skillet. Stir in pomegranate juice, vinegar, cornstarch, brown sugar and seasonings. Bring to a boil; reduce heat. Simmer 2-3 minutes. Drizzle some of the sauce over chicken; garnish with reserved seeds.  Pass remaining sauce.