Health Benefits of Pomegranate Seeds

pomegranate seeds

Have you ever tried pomegranate seeds? The seeds in a pomegranate are also called arils, they are small and filled with juice on the inside. Pomegranate seeds are high in antioxidants, vitamins, minerals and good source of fiber. Because they are a high in many vital nutrients they have many properties that have been shown to reduce the risk of certain types of cancer, lower blood pressure, reduce inflammation, arthritis, and risk for heart disease. They have also been shown to improve memory and exercise performance.

When picking out a pomegranate to purchase in the store choose one that is round, plump, and heavy for its size. Pomegranates are typically in season from late summer to early winter in North America. They can actually be stored in a cool dry area for 1 month or up to 2 months in the refrigerator.

Never tried pomegranate seeds before? There are a variety of ways you can add pomegranate seeds to your diet. They provide sweetness and a crunch to salads or can be used in cooking or baking. Give the recipes below a try and add a little extra sweetness to your diet!

Pomegranate & Popcorn

1 pomegranate
5 c popcorn, popped
Salt to taste

Remove the seeds from the pomegranate. Pop the popcorn in an air popper and salt the popcorn to taste. Add pomegranate seeds to the bowel and mix well. Serve immediately.

Spinach Pomegranate Salad

1 (10 oz) bag baby spinach leaves
¼ red onion, sliced thin
½ c walnut pieces
½ c crumbled feta cheese
1 pomegranate, peeled and seeds separated
4 Tbsp balsamic vinaigrette

Place spinach in a salad bowl. Top with red onion, walnuts, and feta. Sprinkle pomegranate seeds over the top and drizzle with vinaigrette.

Cranberry Orange Muffins

carnberry orange muffin


2 c whole wheat flour
1/3 c sugar
2 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1 large egg
1 1/2 c orange juice
1/4 c unsweetened applesauce
1 c fresh cranberries


Preheat oven to 350 F. Mix dry ingredients in a large bowl. Mix sugar, egg, orange juice, and applesauce in a separate bowl. Gradually add the dry ingredients to the wet ingredients and mix well. Once mixed, fold in cranberries. Using a measuring cup, portion into a regular or mini muffin pan. Bake in the oven for 25-30 minutes or until golden brown on the top.

Light Sugar Cookies

Pohuski Studios
36 South Paca Street
Baltimore, MD 21201

1 c unsalted butter
1 c Truvia baking blend
2 eggs
2 tsp vanilla extract
1 c low fat sour cream
4 c flour
1/2 tsp baking soda
1/2 tsp salt

Mix dry ingredients in a large mixing bowl. In a separate bowl cream the butter and truvia baking blend until well mixed. Add the eggs and vanilla extract until well mixed. Gradually add the dry ingredients to the wet ingredients and mix well using an electric mixer.

Once all ingredients are combined and formed the dough, cover and let stand in the refrigerator for 30 minutes (or up to 2-3 days).

Preheat the oven to 350 F.  Roll out the dough on a flat surface and add flour as needed so the dough is not too sticky. Use cookie cutters of desired shapes and sizes to create your cookies. Bake in the oven for 8-9 minutes on a dark pan or 10-11 minutes on a light pan.

Allow cookies to cool and store in an airtight container.