If you've ever passed a strange reddish piece of fruit at your local market and asked yourself, "What is that?", chances are you may have just encountered a pomegranate.  Despite it's funny look, the pomegranate is loaded with powerful health benefits, and is quickly earning it's place as a new "buzz" food in the nutrition community.

So what is the pomegranate?  The pomegranate is a deliciously sweet fruit that is said to have been around as early as 3000 B.C.E.  It is widely used in Mediterranean and Middle Eastern cooking and is now making it's way to chef's kitchens in the West.  As it's popularity has increased, so has the research on the fruit's many health benefits.  As you probably know by now, the toxins in our environment and even our own bodies are responsible for producing free-radicals; harmful, unstable molecules that research proves to be directly linked to disease.  Pomegranates contain polyphenols, a powerful antioxidant that neutralize free-radicals and prevent them from causing damage, which may aid in the prevention of disease such as cancer and heart disease.  Antioxidants, such as polyphenols are even given credit for slowing the aging process.   In addition to polyphenols, pomegranates also contain Vitmain C, which may help us to reduce the severity of colds this time of year and Vitamin K, which is necessary for healthy blood coagulation.      

So how can you include pomegranates into your meal plan?  Simple.  Pomegranates are a natural source of carbohydrates and can easily replace any carbohydrate in your meal plan.  Approximately 1 ounce of the edible portion (the "arils" or seeds) of a pomegranate has only 5 grams of carbohydrates.  Just pair with a complete protien and some fat for a balanced meal or snack.  Pomegranates are incredibly versatile if you think "outside the box" and get a little creative.  The seeds can be tossed in oatmeal, baked goods and cereal.  They are delicious on a salad or even as a creative garnish for your next chicken or pork dish.  Toss pomegranates in a protein smoothie for a sweet, antioxidant packed treat.

Lastly, if you've ever seen a pomegranate up close and personal, you may have wondered, "How do I open and eat this?"  Here are a few easy instructions for you to enjoy your pomegranate.

1.  Cut off the top of the pomegranate with a sharp knife, about 1/2 " from the "crown" (looks like a stem)

2.  Once you have removed the top of the pomegranate you will see several sections of the fruit.  Score the skin with your knife at each section, like you would with a grapefruit.

3. Separate each section from the fruit with your hands

4.  Loosen the "arils" or seeds with your hands into a bowl of water (this is the edible portion of the fruit and these delicious arils will sink to the bottom of the bowl)

5.  Remove the membrane that float to the top with your hands or a spoon

6. Strain the arils and enjoy!

Information adapted from POM Wonderful