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December E V E RY DAY FO O D
healthy appetite
IT’S THE BOMB Late fall is peak season for pomegranates, so seize the day. You may have to work a little to enjoy this superfood, but the fruits of your labor will yield a wonderful prize: tart, gemlike seeds packed with antioxidants, fiber, and potassium. PHOTOGRAPH BY SANG AN
Extracting Basics Seed It Use a sharp knife to score the fruit all the way around. Cut through its tough skin but not deeply enough to hit the seeds. Twist the two halves apart, and hold each cutside down over a bowl. Whack the back and sides repeatedly with a heavy spoon to make the seeds fall out.
Juice It Put seeds in a manual citrus juicer—like one from Hamilton Beach or Nemco— or squeeze them in a ricer. A food processor also works: Just grind the seeds with a little water, then strain. A large pomegranate will yield about one cup.
One cup of 100 percent pomegranate juice has more potassium than a medium-size banana—good news, since the mineral keeps your heart healthy and can help lower blood pressure.
According to New York City–based nutritionist Bonnie TaubDix, pomegranate juice can have up to three times the antioxidant activity of green tea.
For fresh ways to use the fruit, turn the page.
Look for fruits that are heavy for their size—a sign of juicy seeds inside. Mottled or darkened skin isn’t necessarily bad, but the fruit should be firm.
