While summer is revered for its fresh produce, let me suggest that fall should be similarly honored, thanks to the ruby-colored drops of deliciousness that are pomegranate seeds. These luminous arils are literally legendary, featuring prominently in the tale of the Greek goddess Persephone.
But if you need a current-day reason to love them, the sweet-tart seeds are resplendent with vitamins C and K, fiber and plant-based protein. Because their time on the produce shelves is as fleeting as the changing leaves, I enjoy pomegranates all day long. And so, for this special edition of Healthy Cooking, here are three recipes that feature my favorite fruit, morning, noon and night.
I start a perfect pomegranate day by stirring the seeds into hot breakfast cereal. You could use instant oatmeal, but I prefer quinoa flakes, which are just as quick-cooking and offer more protein. Look for quinoa flakes in the organic or healthy foods section of your market. For lunch, add pomegranate seeds to a salad, like the bright seasonal citrus salad (with the world’s tastiest three-ingredient dressing) below. You can also sprinkle seeds over shaved Brussels sprouts, with a side of grilled chicken for extra heft. For supper, enjoy easy pork tenderloin, made elegant with a pomegranate juice reduction and additional gorgeous, tasty seeds.
A single pomegranate will yield about a cup of seeds; more than enough for all three recipes. To extract the seeds, don an apron or old shirt, because pomegranate juice stains are legendary themselves. Make a crack in the hard outer shell with a sharp knife, then pry the pomegranate open with your hands. Use your fingers to gently separate the seeds from the white pith. If you de-seed the pomegranate while submerging it in a bowl of cool water, you’ll minimize the stain-making juice squirts. While you’re at it, go ahead and seed a second pomegranate for the next day. When we’re talking about the fruit of ages, what’s a few more minutes?
Coffee Mug Quinoa
1/3 cup quinoa flakes
1 cup unsweetened vanilla coconut milk
1/2 medium banana, sliced
2 tablespoons pomegranate seeds
Add quinoa flakes and coconut milk to a 12-ounce microwavable mug. Stir well. Heat on high for 2 minutes. Stir again. Top with banana slices and pomegranate seeds. Serves 1.
Per serving: 234 calories (percent of calories from fat, 24), 5 grams protein, 40 grams carbohydrates, 4 grams fiber, 6 grams fat (4 grams saturated), no cholesterol, 38 milligrams sodium.
Fall Citrus Salad
3 ounces raw baby spinach leaves
1 small red grapefruit, peeled
1 orange, peeled
1 tablespoon honey
1 tablespoon lime juice
1 tablespoon canola oil
2 tablespoons pomegranate seeds
1 tablespoon goat cheese crumbles
2 tablespoons shelled pistachios
Place the spinach on a serving dish. Slice the grapefruit and orange thinly, removing any seeds, and arrange them on top of the spinach. In a small bowl, whisk together the honey, lime juice and canola oil. Drizzle over the salad. Top with pomegranate seeds, goat cheese crumbles and pistachios. Serves 2-4.
Per serving, based on 2: 241 calories (percent of calories from fat, 43), 5 grams protein, 32 grams carbohydrates, 5 grams fiber, 12 grams fat (2 grams saturated), 4 milligrams cholesterol, 47 milligrams sodium.
Pomegranate Pork Tenderloin
1 1/3 pounds pork tenderloin
3 teaspoons olive oil, divided
1/8 teaspoon salt
1/4 teaspoon ground black pepper
2 shallots, finely sliced
1 teaspoon flour
1 cup pomegranate juice
2 tablespoons pomegranate seeds
Preheat the oven to 400 degrees. Brush the tenderloin with 1 teaspoon olive oil, and sprinkle it with the salt and pepper. Heat the remaining 2 teaspoons olive oil in a cast-iron skillet over high heat. Sear the tenderloin for 2-3 minutes per side, until browned. Then transfer the tenderloin, in the skillet, to the oven.
Roast the tenderloin for about 15 minutes until the internal temperature reaches 145 degrees. Transfer the meat to a serving tray, tent it with aluminum foil, and let it rest.
Carefully return the hot skillet to the stovetop over medium heat. Add the shallots to the remaining pork drippings and saute them until soft, about 3 minutes. Sprinkle the shallots with the flour and stir, cooking until the flour browns, about 2 minutes. Add the pomegranate juice and deglaze the skillet, scraping up any burned bits. Simmer for 2 minutes longer until the juice thickens. Spoon the shallots and sauce over the pork tenderloin and serve immediately, garnish with pomegranate seeds. Serves 4.
Per serving: 255 calories (percent of calories from fat, 31), 32 grams protein, 11 grams carbohydrates, trace fiber, 9 grams fat (2 grams saturated), 98 milligrams cholesterol, 84 milligrams sodium.
