The Popular Pomegranate

By Chef Kyle Shadix, CCC, MS, RD

Did you know that hand grenades are named after the fruit pomegranate? The explosive powder capsules in a grenade were thought to resemble the seeds in the fruit. The word grenade literally translates to seeded apple. Actually, many Biblical scholars suggest that it was a pomegranate, not an apple, illustrated in the biblical Garden of Eden. Historical evidence also suggests that pomegranates were one of the first five domesticated crops, along with olives, grapes, figs, and dates.

There have been studies in the American Journal of Clinical Nutrition, The Journal of Nutrition, and Atherosclerosis demonstrating that the antioxidants found in pomegranate juice reduce low-density lipoprotein oxidation in mice and lower blood pressure in hypertensive humans. Pomegranate juice has more polyphenol antioxidants than red wine, green tea, blueberry juice, cranberry juice, and orange juice.

Pomegranates range in size from 21/2 to 5 inches wide, and at the base there is a “crown,” which is the flower sepals around the outside that enclose and protect the pomegranate’s flower bud. The fruit is covered in a thin yet tough, leathery skin or rind, and its color ranges from rich red to deep pink-blushed yellow. The interior is separated by a bitter, spongy membrane that is filled with compartments of tiny edible seeds surrounded by a translucent red pulp that is sweetly acidic and deliciously juicy. The fruit is grown throughout Asia, the Mediterranean, and in the United States, where it can be found growing in the drier parts of California and Arizona. They are normally available in October and November.

The fruit can be eaten out of the hand by breaking it apart. The seeds make a fine-looking garnish when sprinkled on various dishes. In the United States, pomegranate juice has made a big splash into produce aisles. The juice can be added to many dishes, but I think it is best consumed as one would drink any fresh juice. I love to make pomegranate jelly, add pomegranate juice—and sometimes the seeds—to apple pie and serve it a la mode with sweet and tart pomegranate sorbet. Did you know that grenadine is actually pomegranate syrup? This autumn when you start to see pomegranates in your local market, look for ones that are heavy for their size and blemish-free. You can refrigerate them for up to two months.

Arugula Pear Goat Cheese and Pomegranate Salad With Pomegranate Vinaigrette

Ingredients:

Vinaigrette

3 T pure pomegranate juice
1 T unseasoned rice vinegar
1 T minced shallot
1/2 tsp honey
3 tsp olive oil
1/2 tsp Dijon mustard

Salad

2 large bunches arugula stems trimmed
1 head butter lettuce, torn into bite-size pieces
1 medium red onion, thinly sliced
2 ripe pears, halved, cored, and cut into wedges
1/2 cup crumbled goat’s cheese
1/2 cup fresh pomegranate seeds
2 cups mandarin oranges, chilled

Directions:

Whisk vinaigrette ingredients in a small bowl. Combine arugula, onions, and lettuce in a bowl. Pour all but 2 tablespoons dressing over; toss to coat. Divide greens among four plates. Arrange pear wedges and orange segments in spoke pattern on each plate. Drizzle 2 tablespoons dressing over pears. Sprinkle with goat’s cheese and pomegranate seeds.

Nutrient Analysis Per Serving:

Calories: 301 kcals
Protein: 7 g
Carbs: 33 g
Total Fat: 16 g
Saturated Fat: 5 g
Cholesterol: 13 mg
Sodium: 120 mg
Fiber: 4 g

- Chef Kyle Shadix, CCC, MS, RD, is an instructor at the Art Institute of New York City (www.chefkyle.com). He is also the managing partner in Culinary Nutrition Consultants, Inc (www.CulinaryNutritionist.com)