Pomegranates

emember the color rule? The deeper the color of a fruit or a vegetable, the more nutrients it contains. Well, the "jewel of winter," pomegranates are deeply colored and packed with disease-fighting antioxidants.

Pomegranates boast polyphenols, tannins, and anthocyanins that appear to be the antioxidants that work together to help prevent atherosclerosis and increase blood flow to the hearts of those with existing coronary heart disease, lower LDL (bad) cholesterol, and slow the rate of LDL oxidation. Scientists are doing further research into these areas as well as the anti-inflammatory and joint health-promoting properties of pomegranates. We already know that red wine is good for our hearts, and it seems that pomegranate juice contains the same healthy nutrients in even higher concentrations. By the way, almost all pomegranate research has been on the juice, which is more concentrated than the raw fruit, but the fruit on its own is still quite healthy.

Only the seeds with the juicy red pulp that surround them are edible. The fruit of one entire pomegranate contains 100 calories, one gram of fiber, and 16% of the daily value for vitamin C.

Much of a pomegranate is inedible; the tough dark red rind and the bitter white pith make up about 50% of the fruit's weight. The rest is delicious, delicate, sweet, tangy, scarlet red, juicy seeds. You only see the "jewels of winter" at Gelson's in the fall, from September to December. I can't comment on their erroneous nickname, however. The fruit is often included in the Jewish New Year celebrations because it is a fruit of ancient Israel and because it is just in season, and therefore, tasted for the first time in the New Year.

When selecting pomegranates, look for shiny specimens that feel heavy, since that's a sign of abundant juicy seeds. When you bring them home, you'll understand why they're not high on the grab and go list of fruits. Extracting the seeds while not staining your clothes is a difficult task-but well worth the effort! Remove the seeds from the pomegranate by first rolling it on the counter top. Apply a little pressure and you will hear it crackle and pop. Use a knife to score the skin of the fruit into four sections. Fill a deep bowl with luke-warm water. Submerge the fruit and begin peeling off the skin, breaking the seeds away from the white pith. Break all the sections apart to dislodge any hidden seeds. The seeds will sink to the bottom and the pith will float to the top. Skim the top of the water and drain seeds into a colander. Pick out any stray pith and enjoy. You can sometimes find packages of fresh pomegranate seeds in our produce department, too. Many people try to include pomegranate juice in their diets every day. I recommend a spritzer of 50% POM Wonderful pomegranate juice and 50% sparkling water. You can also reduce the juice in a saucepan to make pomegranate syrup for sauces or vinaigrettes. Sprinkle the seeds on salads, desserts, and meats. This month, try my recipe for Pomegranate Salad.

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The nutrition recommendations found in our newsletters are general in nature and are not tailored to specific health problems. Talk to your physician or other qualified health care practitioner concerning particular health issues or before beginning any nutritional program.