• Difficulty Easy


Pomegranates are a truly glorious fruit, with ruby red jewels that look amazing in any dish, here is a wonderful pomegranate salad recipe, for a healthy Mums lunch!

The spectacular colour of the pomegranate is a giveaway to its amazing antioxidant profile with includes high concentrations of polyphenols, such as tannins and anthocyanins. (1) Pomegranates are also high in Vitamin C, K and Folate, and have a decent amount of magnesium and potassium. (2)

There is speculation that pomegranates may also improve blood flow in people with ischemic coronary heart disease (CHD), help keep cholesterol in a form that is less damaging and reduce plaque that has already built up, and may slow the growth of prostate cancer, however more research on these potential benefits is needed. (1)

How to Open a Pomegranate

The only down side to the amazing colour of this fruit is that is does stain – clothes, hands and chopping boards! But don’t let this deter you from enjoying this amazing fruit.

Here is a no mess, no fuss way to open and remove the seeds from a pomegranate:

  1. Cut the top off the pomegranate, removing the whole top about 2cm away from the crown.
  2. Cut into the flesh of the fruit without cutting all the way through, follow the natural portions segments  which give the star appearance when viewed from cross section
  3. Soak the pomegranate in cold water, upside down for 5-10 minutes.
  4. Break apart the rind of the pomegranate and remove the seeds from the flesh. Allow the seeds will settle to the bottom of the bowl.
  5. After several minutes the seeds should be on the bottom and the flesh and skin of the fruit will float on top. Use a slotted spoon to skim the skin and flesh.
  6. Once all the skin and flesh is removed simple poor the seeds and water into a sieve and reserve the seeds

The seeds can be frozen for up to a year!

The seeds can be used in a variety of sweet or savoury dished. I love to add them to salad, for a sweet, fresh bust of flavour.

Pomegranate Salad Ingredients

  • 200g baby spinach leaves, washed and drained
  • 1/4 red onion, sliced very thin and quartered
  • 1/2 cup walnuts, chopped
  • ¾ cup cucumber, sliced and halved
  • 1/2 cup crumbled feta
  • 1/4 cup alfalfa sprouts
  • 1 pomegranate, peeled and seeds separated
  • 1 tablespoon balsamic vinegar

Method: Place Spinach leaves in a bowl and toss with balsamic vinegar.  Add remaining ingredients and toss together and serve

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