Pomegranate: Characteristics and Uses

Pomegranate, consumed for centuries, is known for its antioxidant content. It is a good source of fiber and provides some folate (vitamin B9); its fiber may help you feel full. Pomegranate arils, peel, and juice are used in different ways in the kitchen. Here are practical notes on nutrition, choosing and storing pomegranates, and using them in cooking.

Pomegranate in the kitchen
Pomegranate arils add a sweet-tart flavor to salads and desserts. The fruit’s sweet-tart juice and arils can be used in salads, sauces, and drinks. Pomegranate juice can be served as a beverage, and the arils can be added to salads and desserts. These traditional uses are not a substitute for medical treatment; consult a doctor about serious health concerns.

How to choose a pomegranate
Choose a fresh pomegranate with glossy, firm skin that feels heavy for its size; heavier fruit generally has juicier arils. Avoid fruit with cracks, soft spots, or signs of mold. The color can range from red to deep red and does not directly indicate freshness; firmness and weight are better guides. A dry, intact stem also indicates that the fruit was recently harvested.

How to remove the arils easily
Cut the pomegranate in half and remove the arils in a bowl of water. This helps keep them from splattering, while the membranes float and are easy to separate. It also largely prevents red juice from staining your hands and counter. Alternatively, cut the fruit in half and tap the peel with a wooden spoon to release the arils. Drain the arils in a strainer, then store them in an airtight container in the refrigerator for a few days.

Storage
A whole pomegranate can be stored in a cool, dry place at room temperature for about 1 week or in the refrigerator for up to 1 month. Arils keep fresh for 3–4 days in an airtight container in the refrigerator; freeze them for longer storage. To keep frozen arils from sticking together, arrange them in a single layer on a tray, freeze until firm, then transfer them to a bag; they can be stored for months. Freshly squeezed pomegranate juice should be consumed soon and should not be left out for a long time.

Ways to use it
Sprinkle pomegranate arils over salads, sauces made with pomegranate molasses, and rice dishes for visual appeal and flavor. Pomegranate-molasses sauces served with meat or chicken provide a sweet-tart balance and are especially popular with red-meat dishes. Pomegranate juice can replace vinegar in salad dressings and can also be used as a natural sweetener in desserts and drinks. Pomegranate arils mixed with yogurt make an easy breakfast or snack.