Healthy Appetite

December

EVERYDAY FOOD

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.

According to New York City–based nutritionist Bonnie TaubDix, pomegranate juice can have up to three times the antioxidant activity of green tea. 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.

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.

December

EVERYDAY FOOD

POMEGRANATES IN PLAY

A handful of plump seeds adds color and crunch to a sweet, creamy panna cotta or caramelized fennel; the juice enhances both sweet and savory dishes—and makes a versatile molasses (which you can also buy in stores).

Active Time: 10 min. Total Time: 3 hr. Serves: 6

Active Time: 25 min. Total Time: 30 min. Serves: 4

FOR BRE AKFAST

BUTTERMILK PANNA COTTA

In a small saucepan, soften one ¼-ounce package gelatin in ¼ cup water for 5 minutes. Add 1¼ cups heavy cream, ⅓ cup sugar, and a pinch each ground cardamom and kosher salt; heat over medium, stirring, until sugar and gelatin dissolve. Stir in 2½ cups low-fat buttermilk. Pour into a 1½-quart dish and refrigerate until set, about 3 hours. Serve, sprinkled with ¼ cup pomegranate seeds, sliced mandarin oranges, and ¼ cup toasted coconut flakes.

FOR DINNER

BRAISED FENNEL

Cut 2 fennel bulbs into 1½-inch wedges. Heat a large skillet over high; add 2 tablespoons extra-virgin olive oil and fennel in a single layer (work in batches, if needed). Season with kosher salt and freshly ground pepper; cook until browned, 2 minutes a side. Add 2 cloves sliced garlic, ½ cup fresh orange juice, ½ cup low-sodium chicken broth, and 2 tablespoons pomegranate juice. Bring to a boil; cover and simmer, turning once, until tender, 8 minutes. Uncover; cook on high until liquid is syrupy, about 3 minutes. Transfer to a plate; let cool. Serve, sprinkled with fresh mint, fennel fronds, chopped toasted hazelnuts, and pomegranate seeds.

Drizzle it over ice cream, or add it to meat stews in lieu of vinegar.

ANY TIME

POMEGRANATE MOLASSES

Combine 1½ cups pomegranate juice and 3 tablespoons sugar in a small saucepan. Bring to a boil and cook, stirring, until sugar is dissolved. Reduce heat to medium; simmer until reduced to ½ cup, about 30 minutes. Let cool. Stir in 1 tablespoon fresh lime juice.