As we launch into summer, fruits are often high on our list of snacks and summer delights.  The pomegranate is one such fruit you should consider adding to your summer fruit selection, as it is not only tasty but packs a powerful punch of antioxidants. 

The pomegranate is an ancient, mystical fruit once lauded for its powers of fertility, abundance, and good luck.  Because its leaves remain green all year long, it was the symbol of eternal life in ancient Persia.  In recent years, it has received attention as it contains many healthy antioxidants and may help prevent types of heart disease.  The edible fruit from one medium pomegranate (5 ounces) contains about 110 calories, 1.5 g protein, 26.4 g carbohydrates, 9 mg vitamin C, and 399 mg potassium. 

Pomegranates are picked ripe, so when buying them, look for pomegranates healthy for their size without cracks or splits.   When preparing them, cut the fruit in half vertically.  With the cut side up, make four equally spaced cuts one inch long and one inch deep.  Hold the pomegranate half, cut side down, over a deep bowl and pull the fruit open but not apart, using equal pressure from both hands.  Holding the pomegranate half, cut side down, in the palm of one hand, whack the top of the fruit with the back of a large spoon.  The seeds will then fall out.

 

Featured Recipe:  Rice Pudding with Pomegranate Syrup
You can serve this versatile dessert warm just after cooking, or make it ahead of time, refrigerate, and serve chilled. 

Yields 6 servings (1/2 cup pudding, 1 T syrup, and 1 T seeds)
PUDDING:
3 1/2 cups 2% reduced fat milk, divided
1/2 cup uncooked Arborio rice or other short-grain rice
1/3 cup sugar
1 T butter
1 large egg
1 tsp vanilla extract

SYRUP:
2 large pomegranates, halved crosswise
1/4 cup sugar
6 T pomegranate seeds

To prepare pudding:
1. Combine 3 cups milk, rice, 1/3 cup sugar, and butter in medium saucepan; bring to a boil.
2. Reduce heat; simmer uncovered for 10 minutes, stirring occasionally.  Remove from heat.
3. Combine 1/2 cup milk and egg, stirring with whisk. 
4. Gradually stir about 1/4 of warm rice mixture into egg mixture; add to pan, stirring occasionally.
5. Simmer, uncovered, for 30 minutes or until rice is tender, stirring occasionally. 
6. Remove from heat; stir in vanilla. 
To prepare syrup:
1.  Squeeze juice from pomegranate halves using a citrus reamer or juicer to measure 1 cup. 
2. Combine juice and 1/4 cup sugar in a small saucepan; bring to a boil.
3. Reduce heat and simmer until reduced to 1/3 cup (about 20 minutes), stirring frequently.
4. Drizzle syrup evenly over pudding and sprinkle with seeds.

NUTRITIONAL INFORMATION:
296 Calories (18% from fat)
5.9 g Fat (Sat. 3.2 g, Mono 1.8 g, Poly 0.2 g)
7.7 g Protein
53.1 g Carbohydrate
0.7 g Fiber
52 mg Cholesterol
0.5 mg Iron
131 mg Sodium
171 mg Calcium
From Cooking Light, December 2002

Featured Recipe:  Mexican Salad with Pomegranate Dressing
For this dish, cut a small pomegranate in half and remove seeds from one half.  Squeeze juice from the other half.
Yield 4 servings
2 T fresh lime juice
2 T fresh pomegranate juice
1 tsp sugar
3/4 tsp salt
1/4 tsp ground cumin
1 small garlic clove, minced
1 tsp olive oil
2 cups arugula leaves
1 1/2 cups (3-inch) julienne-cut peeled jicama
1/2 cup vertically sliced red onion
1/2 cup diced peeled avocado
2 T chopped fresh cilantro
1/4 cup fresh pomegranate seeds
4 tsp pine nuts, toasted

1. Combine first 6 ingredients in large bowl.
2. Add olive oil and stir with whisk.
3. Add arugula and next 4 ingredients (through cilantro), and toss gently.
4. Place 1 cup salad on each of 4 salad plates.  Top each with 1 T seeds and 1 tsp pine nuts. Serve immediately.

NUTRITIONAL INFORMATION:
126 Calories (44% from fat)
6.1 g Fat (Sat. 1.8 g, Mono 3.1 g, Poly 1.5 g)
1.8 g Protein
18.7 g Carbohydrate
4 g Fiber
0.0 mg Cholesterol
1 mg Iron
444 mg Sodium
32 mg Calcium
Sarah Lacamoire, Cooking Light, November 2005

* Guest writer Leslie Funkhouser is a local runner, yoga instructor, and nutritionist.  She owns and operates Wellness Concepts.