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Updated: Friday, May 10 2013, 09:23 AM CDT

Pomegranates are only
available this time of year and can add fun and nutrition to your snacks or
meals this December. Each ½ cup of seeds, called arils, contains 100 calories

and is a great source of potassium and fiber. 
It also provides some Vitamin C, calcium and iron.


Buy large
fruit that is heavy for its size. Fruit should be shiny & firm. California
pomegranates are available November through January. Store whole fruit in
refrigerator crisper drawer for up to three months. Once seeds are removed,
refrigerate and use within a week or freeze in an air-tight container.


The challenging part of eating a pomegranate
is removing the seeds! The California pomegranate growers offer this six step
method for removing seeds:

Cut off crown end  of pomegranate.

Lightly score rind in several places.

Immerse fruit in a bowl of water and
soak for 5 minutes.

Hold fruit under water and break
sections apart, separating seeds from membrane. Seeds will sink while rind and
membrane float.

Skim off and discard membranes and

Pour seeds into colander and pat dry.

Enjoy the arils as they are or in the
following recipes.  Arils can also be
frozen for a later use.


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Jen Heringhausen
Julie Gallagher-Edgewood
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Oakland Rd
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