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How to De-Seed a Pomegranate + Recipes for Using It

how to de-seed a pomegranate plus six recipes

I love when this time of year rolls around and suddenly it's like pomegranates are front and center in the produce section of the grocery store. I'm not sure if this is really the case or if I just specifically start looking for them more but either way, I'm excited! 

First and foremost they have the most insanely beautiful color and add a fun crunch to just about anything. Secondly, these little seeds are a total nutrition powerhouse (rich in antioxidants along with fiber and vitamin C). It takes a little bit of time to open them up and get the seeds - more formally known as the "arils" - out of the fruit, but once you do you can keep them in a sealed container in the fridge and conveniently take out spoonfuls as you need them throughout the week. 

Have you ever been intrigued by a pomegranate but passed it up because you didn't know how to prep it? You're in luck, because I made a video to show you how.

Once you learn how to open and de-seed one of these, you'll probably need some direction on how to start incorporating the arils into your meals and snacks. Most of the time I just eat them straight up or use them to top oatmeal or yogurt, but there are so many more creative recipes out there that are just begging to be tried. Here's a little round-up from some other dietitian bloggers as a starting point.

Arugula, Blood Orange & Honey Goat Cheese Salad with Pomegranate Vinaigrette. This salad by The Gourmet RD has my name written all over it. How gorgeous are those blood oranges? These two fruits together make the perfect match and I love the idea of using pomegranate dressing to bring out the flavor even more. 

photo credit: Julie of

photo credit: Julie of

Pomegranate Pistachio Chia Breakfast Pudding. What a fun way to get creative at breakfast! If you're a chia seed pudding lover, try this variation from Amy Gorin that also incorporates pistachios for double the crunch factor and an extra dose of heart-healthy fat.

Apple Pomegranate Bread. If you're anything like me, you love a good quick bread. This one by Ann Dunaway Teh of My Menu Pal feels festive and adds a nice twist on the traditional.

Superfood Peanut Butter. It doesn't take much to sell me on peanut butter, but how cool does this "amped up" version by Nourishing Plate look? I've never thought of adding ingredients to my usual store-bought jar before, but now I might have to give it a try to keep things a little bit more interesting. 

Pomegranate-Cranberry Chicken. The lone entreé on the list, this week-night dinner by Marie Dittmer of Healthy Ideas Place incorporates herbs and spices to make for a really flavorful take on a basic chicken breast. 

Harissa Roasted Carrots & Chickpeas with Pomegranate, Tahini and Dukkah. I'm really intrigued by this non-traditional spin on roasted carrots by The Grateful Grazer. The presentation is so beautiful that I can envision this on the table for a special occasion like Thanksgiving or Christmas!

Have you ever tried pomegranate before and if so, how do you use it?