Fruit of the bloom: east-to-make, healthful pomegranate recipes

Better Nutrition, Nov, 2003 by William Woys Weaver

Pomegranate Salsa

SERVES 6 30 MINUTES OR LESS

This light, tangy salsa is best served with toasted pita bread.

2 cups coarsely chopped green bell pepper (about 1 large pepper) 4 cups coarsely chopped ripe tomatoes 1 1/2 cups coarsely chopped onion 1/2 cup minced parsley Juice of 1 lime 1 tsp. minced garlic 1 tsp. ground hot chili, or to taste 1/4 cup fresh pomegranate juice 1 1/2 tsp. sea salt 1 tsp. freshly ground black pepper 1/2 cup pomegranate arils

Place bell pepper, tomatoes, onion, parsley, lime juice, garlic and chili in food processor. Pulse about 6 times, or until mixture is uniform. Pour salsa into bowl, add pomegranate juice and add seasonings. Stir in pomegranate arils, and serve.

PER SERVING: 50 CAL; 2G PROT; 0.5G TOTAL FAT (0G SAT. FAT); 12G CARB; 0MG CHOL; 440MG SOD; 3G FIBER

Pomegranate Vinegar

MAKES 4 CUPS 30 MINUTES OR LESS

This fragrant and easy-to-make vinegar adds unusual flavor to vinaigrettes and marinades. It will keep several months if stored in a cool place away from direct sunlight. You will need a quart canning jar of a glass container of equivalent size.

2 cups mashed pomegranate arils plus juice 6 4-inch strips orange zest 3 cloves garlic, sliced in half lengthwise 1 Tbs. coriander seeds 6 Tbs. sugar or honey 3 cups red wine vinegar

1. Place mashed pomegranate arils and juice into sanitized quart canning jar. Add orange zest, garlic and coriander seeds.

2. Dissolve sugar or honey in vinegar, then pour over pomegranate mixture. Cover with tight lid, and set aside in cool, dark place to infuse for 2 weeks.

3. Strain, then pour liquid into sanitized wine bottle, cork tightly and use as needed.

PER SERVING: 20 CAL; 0G PROT; 0G TOTAL, FAT (0G SAT. FAT); 5G CARB; 0MG CHOL; 0MG SOD; 0G FIBER

Orange Salad with Pomegranates

SERVES 6

The inspiration for this salad is North Africa, where pomegranates are used in a variety of creative ways. The salad's secret is its startling interplay of flavors: the tartness of the fruit, the onion--the infusion of the onion is a crucial step, so do not skip it--and most importantly, the saltiness of the olives. The lemon will remove the sharpness of the raw onion and color it pink, a significant visual note in the salad's appearance.

1 cup red onion slices, cut paperthin and broken into strips 1/2 cup lemon juice 6 large Valencia oranges (about 4 lb.) Freshly ground black pepper to taste 5 Tbs. extra virgin olive oil 2 Tbs. pomegranate vinegar 1 medium-sized cucumber, pared and diced (about 1 cup) 1 cup pomegranate arils 4 oz. (about 1 cup) black oil-cured olives, preferably Moroccan Salt to taste 1 Tbs. finely chopped mint

1. About 1 hour before making salad, place onion slices in bowl, and marinate in lemon juice. Peel oranges, and cut into thin, round slices with very sharp knife. Cut rounds in half, and pick out seeds.

2. Place oranges in large bowl, drain onion of all excess liquid and add onion to oranges. Sprinkle mixture with pepper. Combine oil and vinegar to make vinaigrette.

3. Pour over oranges, cover and set aside in cool place to infuse for 30 minutes.