Pomegranates arrive on the scene in U.S. markets during the months of September and October. Pomegranates (Punica granatum L.) offer nutrition high in antioxidants; they are considered a superfruit and functional food.
Functional foods offer health benefits to the body. In a study by researchers from the Center for Human Nutrition at the University of California-Los Angeles' David Geffen School of Medicine, Pomegranate juice was shown to have the highest antioxidant content, activity and protective benefits of eight different beverages tested.
Pomegranates are loaded with seeds that can be eaten straight out of a cut in half pomegranate. The seeds can also be scooped out and added as a nutritious garnish to entrees, desserts or atop healthy garden salads. Don't be intimidated by how to use them. The edible, juicy seeds are delicious and easy to use in a fruit smoothie.
Harry and I made up this Pomegranate smoothie recipe using Pom seeds. We found the seeds left crunchy fibrous bits at the bottom of our glasses, so we recommend straining the seed pulp.
Do you have extra fruit that is getting overripe on your counter top or in your refrigerator? Rescuing, overripe, extra bananas and fruits can be easily done by freezing them for later use in recipes. Try frozen berries or banana in this pomegranate smoothie recipe for a healthy treat that company and kids love.
Bananas are super easy, and can be frozen right in their peels. When you are ready to use them simply allow the bananas to soften for a few minutes before peeling. Frozen fruits add a nice chill and viscosity (thickness) to fruit smoothies, not to mention additional flavor and nutrition.
Putting it all together
3 cups (735g) plain or vanilla low fat yogurt (or soy, non-dairy, yogurt)
1 (4 inch, 282g) pomegranate
1/2 (60g) ripe banana (frozen even better)
1/4 cup grape sauce* (or 1-2 Tablespoons honey or agave syrup)
- Cut the pomegranate in half, save a few seeds for garnish if desired. Scrape out the remaining seeds into a blender, blend the seeds
- Strain, return strained pomegranate juice to blender
- Add the rest of the ingredients, blend thoroughly
- Pour into glasses and serve
Serve in special glasses on doily lined plates. Garnish with 3 pomegranate seeds per smoothie with a sprig of fresh mint on the side.
* Smoothies are a great way to use and enjoy ungelled grape jelly (sauce)! Honey or Agave nectar will work just as well. Grape sauce is one of those ingredients not often on hand. It was added for flavor and sweetness from grape jelly we had that did not gel, an event that inspired me to write the article: 'Beginners Guide to Making Jam or Jelly'. Check it out on: Dave's Garden.
GardenCuizine Nutrition Analysis: Calculated from USDA nutrient values, dairy
Excellent Source: Protein, Vitamin C, Riboflavin, Calcium, Phosphorus
Good Source: Dietary Fiber, Vitamin K, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Magnesium, Potassium, Zinc, Selenium
Serving size: 290g, 1/4 of recipe: Calories: 283; Calories from fat: 28; total Fat: 3g (5%DV); Saturated Fat: 2g (8%DV); Trans Fat: 0g; total Omega-3 fatty acids: ~22mg; Cholesterol: 9mg (3%DV); Sodium: 130mg (5%DV); Potassium: 637mg (18%DV); Total Carbohydrate 56g (19%DV); Dietary Fiber: 3g (14%DV); Sugars: 47g; Protein: 10g; Vitamin C: 12mg (20%DV); Calcium: 326mg (33%DV); Vitamin K: 12mcg (15%DV); Riboflavin: 0.4mg (25%DV); Folate: 52mcg (13%DV); Selenium 10mcg (14%DV); Zinc: 1.8 mg (12%DV)
Percent Daily Values (DV) are based on a caloric intake of 2,000 calories for adults and children age 4 or older
This recipe submitted to Pomwonderful.com 2009 recipe contest!
Pomegranate Punica granatum L. Cultivars and information; Purdue University Department of Horticulture and Landscape Architecture
Functional Foods Fact Sheet: Antioxidants ~ Int’l Food Information Council
Anthocyanins and Human Health: by Mary Ann Lila; J Biomed Biotechnol
Fruits & Veggies Matter.gov
Nutrition Facts Label courtesy of www.NutritionData.com
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