For centuries, pomegranates have been part of Middle Eastern and Mediterranean cuisines, but they have only recently found a home in the American kitchen. 

Pomegranates are praised for their abundance of vitamin C, polyphenols, flavonoids and antioxidants that seemingly protect you from heart disease and cancer.

According to some studies, drinking pomegranate juice can be better for you than red wine, green tea, or cranberry and orange juice.

There is also a rich pomegranate concentrate you can mix with sparkling water or club soda. A brilliant ruby red, this drink, with a surprisingly sophisticated semi-sweet/tangy taste, is perfect for holiday entertaining of guests who want to avoid or limit alcohol intake, or trim calories.

Hundreds of ruby-colored seeds

What’s more, chefs are using fresh pomegranate seeds, pomegranate juice and even the more intensely-flavored pomegranate molasses in their cooking.

Salads, entrées and desserts all sparkle with shiny, ruby-colored seeds. Each pomegranate holds hundreds of seeds packed in compartments separated by bitter membranes. Each tiny seed is surrounded by a bright red pulp with a sweet-tart flavor.

The difficulty of extracting the seeds may have delayed the pomegranate’s popularity in America. Also, pomegranate juice can stain your clothes, so remove the seeds with care.

Doused with juice
 
To remove seeds easily without getting doused with juice, first cut the crown end off the pomegranate. Lightly slice through the skin and a little of the tissue underneath, cutting from top to bottom in four equally-spaced places, as if quartering the fruit.

Immerse the pomegranate in a bowl of cool water and soak five minutes. Hold the fruit under water – to keep the juice from splattering – and pull apart the four sections.

Next, separate the seeds from the rind and membrane. The seeds will sink to the bottom of the bowl, while the rind and membrane will float.

Skim off and discard the rind and membrane. Drain the seeds, then pat dry.

You also can simply cut the pomegranate in half and eat the seeds with a spoon – preferably while wearing a bib, apron, or stain-resistant clothes.

Pomegranates are about the size of a large orange and can vary in color from yellow to dark red. The best for eating have lots of juicy pulp.

When you search for pomegranates, you want the brightly colored, unblemished ones heavy for their size. You can refrigerate pomegranates for up to two months or store them in a cool, dark place for up to a month.

The following pomegranate salad from the American Institute for Cancer Research would be a refreshing and pretty addition to any holiday table.

Pomegranate Salad

 2 Tbsp. fresh lime juice
2 Tbsp. olive oil
1/2 tsp. Dijon mustard
2 medium bunches arugula, rinsed well and thick stems removed
2 firm but ripe pears, halved, cored and each cut into 6 wedges
Salt and freshly ground black pepper
1/2 cup crumbled feta cheese (optional)
1/3 cup pecans, toasted and roughly chopped (optional)
1/2 cup pomegranate seeds (from 1 medium pomegranate)
18 rinsed and dried leaves of Boston,  Bibb, or green-leaf lettuce (optional)

Whisk together lime juice, oil and mustard in a small bowl.

Place arugula and pears in a salad bowl. Toss with just enough dressing to coat. Season to taste with salt and pepper. 

Sprinkle with feta and pecans, if using, and pomegranate seeds, and serve.

For a festive presentation, line salad plates with lettuce leaves and mound a serving of the salad in the center of each.

Makes 6 servings.

Per serving: calories, 92; total fat, 5 g; saturated fat, less than 1 g; carbohydrate, 14 g; protein, less than 1 g; dietary fiber, 2 g; sodium, 9 mg.

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