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Fruit Profile: Pomegranates

Through the Fall and into Winter, pomegranates are in abundance. Here's what you need to know about how to pick them, how to use them, and their nutritional benefits.

Months In Season

  • September

  • October

  • November

  • December

How to Pick Them

  • Color: Look for a bright or dark red color

  • Weight: Look for ones that feel heavy for their size

  • Feel: Look for ones where the crown is only slightly squishy

How to Store Them

  • If you'll use them within 5 days, de-seed and store the arils in an airtight container in the fridge.

  • If not, just refrigerate them whole and they will last for around a month.

How to Open Them

Out of the various tricks out there, the water trick is the best. Basically, you score the pomegranate into 4 sections and then extract them in a bowl of cold water. This ensures that the juice doesn't squirt everywhere (as it does when you are just using a knife to cut through them).

Here is a wonderful video tutorial created by HolisticHabits.

Nutritional Benefits

  • Contain 3x the antioxidants than green tea or red wine (1)

  • May help fight against heart disease, prostate cancer, and breast cancer

  • Could help improve memory and brain function

Pomegranate Nutrition
via USDA


Breakfast: Blueberry Pomegranate Smoothie

Blueberry Pomegranate Smoothie
via Two Peas and Their Pod

This wonderful refreshing smoothie contains only 5 ingredients. Perfect for the Monday-morning pick-me-up.

Snack: Roasted Red Pepper and Walnut Spread (Muhammara)

via Cooking.NYTimes

This spicy snack can be devoured with some warm pita bread or cut up carrots and celery. It has good protein content from the walnuts, and also tons of Vitamin C from the red peppers. This spread uses Pomegranate molasses which is made simply by reducing pomegranate juice on low heat until it thickens.

Lunch/Dinner: Bulgur Pomegranate Salad

Bulgur-Pomegranate Salad
via Fredrika Stjärne - Food & Wine

A twist on the classic Mediterranean Tabbouleh dish, this salad contains plenty of fresh seasonal ingredients to impress your taste-buds. Swap in half the amount of agave for the honey to keep this vegan.

Dessert: Pomegranate Poached Pears

Pomegranate Poached Pears
via Organic Authority

It's rather decadent, but this dessert is sure to impress your guests if you're having a party. A quick note: make sure your wine is vegan. Here's a list of vegan wines to choose from if you are unsure. This can pair well with some coconut whipped cream.


Since there's only a few days left of December (the last month for its seasonality) go and make something wonderful! Happy cooking!

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