How to Cook with Pomegranates

Pomegranates are a wonderful, healthy fruit that are in season right now – and they’re on sale at Coborn’s and CobornsDelivers.

Pomegranates are often called super foods thanks to studies linking the fruit to a lower risk of cancer, heart disease and even Alzheimer’s. There are also some studies that say pomegranate juice can lower your cholesterol. Like many fruit juices, pomegranate juice contains antioxidants, especially polyphenols, which have been shown to lower your “bad” cholesterol. They’re also very high in Vitamin C and a good source of fiber.

But how do you get the “arils” – those little red pieces that look like seeds – out of a pomegranate? This is an intimidating looking fruit. But – it’s actually pretty easy to work with pomegranates. The key is de-seeding the pomegranate underwater.

The arils can be eating right out of the fruit – seeds an all. In fact the seed inside the aril is full of fiber. They’re also great added to a green salad, stirred into your favorite yogurt (they’re especially good with Greek yogurt), or even used as a topping for ice cream! The sweet and tart flavor is truly unique. I love adding a few to a glass of champagne or sparkling wine as well – it’s a great bit of a flavor and looks truly festive!

The arils can be frozen, too – so take advantage of the sale on these fruits! Just place them in a single layer on a rimmed cookie sheet and freeze until solid. Then, bag them up and store for up to 3 months.

Pomegranates are also great to cook with. You can find great recipes for pomegranates here. One of my favorites is Barley and Wild Rice Pilaf with Pomegranate Seeds. It’s an incredible side dish but would also work well as a main meatless dish with a fresh green salad on the side. And: it uses the Minnesota wild rice we love so much!

Ingredients (serves 6)
2 teaspoons extra-virgin olive oil
1 medium onion, finely chopped
1/2 cup wild rice, rinsed
1/2 cup pearl barley
3 cups reduced-sodium chicken broth or vegetable broth
1/3 cup pine nuts
1 cup pomegranate seeds (1 large fruit)
2 teaspoons freshly grated lemon zest
2 tablespoons chopped fresh flat-leaf parsley

Directions
1. Heat oil in a large saucepan over medium heat. Add onion and cook, stirring often, until softened. Add wild rice and barley; stir for a few seconds. Add broth and bring to a simmer. Reduce heat to low, cover and simmer until the wild rice and barley are tender and most of the liquid has been absorbed, 45 to 50 minutes.

2. Meanwhile, toast pine nuts in a small, dry skillet over medium-low heat, stirring constantly, until light golden and fragrant, 2 to 3 minutes. Transfer to a small bowl to cool.

3. Add pomegranate seeds, lemon zest, parsley and toasted pine nuts to the pilaf; fluff with a fork. Serve hot.