Pomegranates: History, Health & 5 Piquant Recipes

Pomegranates were present in 1550 BCE in Egypt and began appearing in Greek mythology three thousand years ago. Throughout history, their juice and seeds were used in natural medicines for curing a wide variety of ailments. Pomegranates made their way to Spain and were introduced to America with Spanish settlers in 1769. They are now grown in California and Arizona. 

Modern doctors have been researching the fruit and found that it helps reduce the risk of heart disease and colon cancer, and can also lower high blood pressure. It also helps to inhibit the spread of other cancers. When choosing pomegranates, don't look for the brightest, prettiest ones in the bunch. In Turkey, I learned that the least attractive pomegranates are the sweetest!







 
Silky Hummus with Yogurt and Pomegranate Seeds/
Hummus bil tahini wa zabadi

*Recipe from The Ultimate Mediterranean Diet Cookbook. If you are a fan of traditional hummus, you’ll love this extra creamy version studded with pretty, ruby-colored pomegranate seeds. You can make large quantities of this hummus and store it in an airtight container in the refrigerator for up to a week.

2 cups (480 g) cooked or no-salt-added canned chickpeas
1 clove garlic, minced
1/3 cup (80 g) tahini (sesame purée)
2 teaspoons extra-virgin olive oil, plus extra for drizzling
½ teaspoon unrefined sea salt or salt
½ cup (115 g) plain Greek or plain, full-fat yogurt
Handful of pomegranate seeds

Place the chickpeas in a food processor, reserving a few for garnish. Add the garlic, tahini, olive oil, and salt to the food processor. Purée until smooth.

Add water, tablespoon by tablespoon, to get a creamy consistency. You should need less than ¼ cup (60 ml) in total. Scrape down the sides of the food processor, add the yogurt, and purée for 1 to 2 additional minutes. Taste and adjust salt if necessary.

Scoop the hummus onto a medium-size plate. Smooth out the top and make a dent in the middle. Drizzle with olive oil and sprinkle pomegranate seeds over the top.

Yield: 4 servings

Mediterranean Tradition
Serve dips and purées with raw vegetable crudités instead of bread for a more nutritious snack or appetizer.
 
Pomegranate, Lentil, and Mixed Green Salad/

Salata khadra bi ruman wa ads

*Recipe from The Ultimate Mediterranean Diet Cookbook. This salad combines protein-packed lentils with sweet and tart pomegranate seeds and crunchy mixed greens for a sweet and savory combination that tastes as good as it is healthy.

1/2 cup (96 g) lentils, rinsed, drained, and sorted
1 bay leaf
4 cups (120 g) mixed field greens or baby spinach
1/4 cup (45 g) pomegranate arils (seeds)
1/4 cup (60 ml) pomegranate juice
2 tablespoons (30 ml) extra-virgin olive oil
Unrefined sea salt or salt, to taste
Freshly ground black pepper, to taste

Place the lentils in a medium saucepan and cover with water. Bring to a boil over high heat, reduce heat to low, and add the bay leaf. Simmer, uncovered, for 30 minutes, or until tender. Drain, and discard the bay leaf.

Divide the mixed greens evenly among 4 salad plates. Sprinkle pomegranate arils over the greens.

Heat the pomegranate juice in a small saucepan over medium-high heat until it boils. Reduce heat to low and simmer for 5 to 10 minutes, until thick and syrupy.

Slowly pour in the olive oil while whisking vigorously to form a homogeneous dressing. Taste and season with salt and pepper as needed. Sprinkle lentils evenly over the salad and drizzle dressing over the top.

Yield: 4 servings
Mediterranean Tradition
Try preparing lentils in large batches in advance so that they will be on hand and can easily be incorporated into recipes when needed.

Pomegranate Arils for breakfast in Fes, Morocco

POMEGRANATE-ORANGE SPICE PUDDING/
(BUDINO ALLA MELAGRANA CON ARANCE E CANELLA)

Serves: 8 | Serving Size: 1/2 cup
Prep Time: 5 minutes | Cooking Time: 20 minutes (plus a few hours refrigeration time)

*Recipe from The Italian Diabetes Cookbook. This bright, festive dessert will be most appreciated during the holiday months. I love to smell the spices steeping in the pomegranate and orange juice while making this pudding. Because the pudding has a fruit juice base, its consistency will resemble that of jelly.

4 cups pomegranate juice
1/3 cup pure honey
1 cinnamon stick
4 tablespoons cornstarch
1/2 cup freshly squeezed orange juice
2 oranges, peeled, trimmed, and cut into supremes
Seeds of 1 pomegranate or zest of 1 orange (for garnish)

1. In a large saucepan, bring the pomegranate juice, honey, and cinnamon stick to a boil.
2. In a bowl, dissolve the cornstarch into the orange juice. Pour orange juice mixture into the saucepan, stirring vigorously. Increase heat under the saucepan to high and stir mixture, in one direction only, for 3 minutes. Reduce heat to medium-low and stir gently, always in one direction, until the mixture thickens and reduces to approximately 1/3 of its original volume, about 15 minutes.
3. Remove from heat. Let the mixture cool, and pour into a glass serving bowl, removing cinnamon stick.
4. Stir in the pieces of orange, cover with plastic wrap, and chill in the refrigerator for a few hours.
5. Sprinkle the pomegranate seeds or orange zest over the chilled pudding and serve.

•Italian Living Tradition•
Once highly prized ingredients imported from North Africa and Central Asia, flavorful fruits such as pomegranates and oranges were often given as gifts during the holiday season in ancient times.

Choices/Exchanges 1 Fruit, 1 Carbohydrate
Calories 130 | Calories from Fat 5
Total Fat 0.5g | Saturated Fat 0.0g | Trans Fat 0.0g
Cholesterol 0mg
Sodium 0mg
Potassium 340mg
Total Carbohydrate 30g | Dietary Fiber 1g | Sugars 22g
Protein 1g
Phosphorus 30mg

Pomegranate, Roasted Red Pepper, and Walnut Dip

Fattoush Salad with Pomegranate Dressing