by Lynn Greene
Pomegranates: Super food is super good for you
Pomegranates are now being
touted as one of the hot, new “super foods” that tastes
good and is good for you.
The edible fruit from one medium pomegranate (5 ounces)
contains 104 calories, 1.5 grams of protein, 26.4 g carbohydrates,
9 mg vitamin C and 399 mg potassium, plus compounds known
as phytonutrients, that help the body protect against
heart disease, diabetes, rheumatoid arthritis and cancer.
The powerful antioxidants in the fruit also help retard
aging and can neutralize almost twice as many free radicals
as red wine and seven times as many as green tea.
The plant was first domesticated about 10,000 years
ago in Iran, where it is native, and Turkey. Thus, you
will find many Persian-style recipes that use the pomegranate.
In the Bible, the pomegranate may have been the “apple”
that Eve ate after being deceived by the snake. In some
places, it is known as Adam’s apple.
Pomegranates grow on a shrub-like tree, with vivid orange-red
flowers and glossy leaves. The fruit is about the size
of an apple, and has a leathery, deep red to purplish
red rind. A medium pomegranate is about the size of a
large orange and weighs about 9 ounces.
The Spanish Padres are credited with first bringing
pomegranates to California. They grew them at missions
some 200 years ago. Today, the only concentration of
commercially grown pomegranates in the United States
is situated in the San Joaquin Valley, in the heart of
California. Most of the California crop (74 percent)
is sold in the United States; the remaining crop gets
shipped to Japan, Taiwan, Hong Kong, Australia, Singapore,
points in the Middle East and Mexico.
Workers hand-pick pomegranates, beginning in early August
through mid-November. Pomegranates are shipped through
the end of December and are readily available beginning
in October. Pomegranates are shipped ripe and ready to
eat. They can be held at room temperature for reasonable
periods of time, out of direct sun. For longer storage,
refrigerate. The seeds can be frozen separately.
Only the seeds, with their sweet-tart flavor and juice-squirting
texture, are edible.
How to prepare a pomegranate
- Choose a fruit that is heavy for its size without
cracks or splits. The skin varies from medium red to
deep red with a fresh leather-like appearance. The
top should be slightly soft when pressed, and the skin
should shine, not appear dry and dull.
- Cut off the crown,
then cut the pomegranate into quarters like you would
an apple.
- Place the sections in a bowl of water, then
roll out the arils (juice sacs surrounding the seeds)
with your fingers. Save the seeds, discard everything
else. Add the seeds to green salads or use in a variety
of recipes.
- Strain out the water and remove any pith
from the seeds to separate. One medium pomegranate
should yield about 5 ounces of fruit (3/4 cup) and
4 ounces (1/2 cup) of juice.
Khoresht fesenjan, pomegranate stew
1 large onion, minced
1/2 tsp. pepper
1/2 tsp. turmeric
2 Tbsps. butter or cooking oil
1 pound chicken, cornish hen or game bird
1 Tbsp. flour
1/2 pound walnuts, chopped
1/3 cup hot water
1-1/2 cups pomegranate juice
Salt to taste
juice of 1/2 lemon
1 small eggplant
Cooking oil
1-1/2 tsps. cardamom powder
Saute the onion with the pepper and turmeric in the
butter or the oil until well browned. Remove onions and
drain. Brown the chicken on all sides. Sprinkle meat
with the flour and the chopped walnuts and saute for
a few minutes longer. Add water, pomegranate juice, salt
and lemon juice. Cover and simmer over low heat for 30
minutes. Peel eggplant, cut lengthwise into 6 or 8 pieces,
sprinkle each piece with salt and stack one on top of
the other for a few minutes to drain. Then rinse in cold
water, dry and saute in hot oil until lightly browned
on both sides. Arrange the eggplant on top of the meat
or poultry, partially cover, and simmer over low heat
until the eggplant is tender and a rich brown gravy rises
to the top. Add powdered cardamom, stir well but gently
and cook about 5 minutes longer. Serve with chelo (white
rice).
Waldorf salad
3 c. seedless or halved grapes
4 c. red apples, unpeeled, diced
3 c. celery, diced
2 c. walnuts, chopped
1-1/2 c. whipping cream, whipped
1-1/2 c. mayonnaise
1 Tbsp. lemon juice
3 Tbsps. sugar or to taste
Lettuce
Additional grapes & pomegranate seeds (optional)
Combine grapes, apples, celery and walnuts. Combine
whipped cream, mayonnaise, lemon juice and sugar. Mix
well. Fold dressing into salad. Chill well. Serve in
lettuce-lined bowl. Garnish with additional grapes and
pomegranate seeds. Makes 12 to 15 servings.
Winter green salad
1/4 c. chopped pecans
2 Tbsp. sugar
8 c. torn assorted greens
2 c. sliced celery
2 c. green grapes, cut in half lengthwise
1/3 c. pomegranate seeds
3 kiwi fruit, peeled, sliced
Dressing:
1/4 c. oil
2 Tbsps. vinegar
2 Tbsps. sugar
1/2 tsp. salt
In small skillet, combine pecans and 2 tablespoons sugar.
Stir over low heat until sugar melts and coats pecans.
Remove from heat; spread pecans on waxed paper or foil.
Cool; break up any clumps.
In large bowl, combine greens, celery, grapes, pomegranate
seeds and kiwifruit. In small bowl using wire whisk,
blend all dressing ingredients. Pour over salad mixture;
add pecans. Toss gently and serve. Serves six.
Lynn Greene is senior editor for Community Shoppers Inc., which publishes the Stateline News. Contact her at lgreene@communityshoppers.com. |
