In Season Now: Pomegranates

Why we love them: As part of the berry family, the pomegranate is a popular superfood known for its sweet-tart taste and rich nutrient profile. The edible part of the fruit, the aril seeds, are found inside the fruit, and are red, juicy, and simply fun to eat. An average-size pomegranate yields about 1 cup of arils (about 600), providing 7 grams of fiber, 3 grams of protein, and a good source of vitamins C and K, potassium, folate and thiamine, manganese, and powerful antioxidants. 

How to choose them: Pomegranates have a short season, generally from the end of September through January, with most harvested in California. When picking a pomegranate, make sure it feels heavy, which indicates that the seeds are full of juice. A dark ruby color on the outside skin may also indicate good quality, but the real test for ripeness is the smoothness and firmness of the pomegranate’s skin. 

How to store them: Pomegranates can be stored at room temperature for several days and the arils can be frozen in an airtight container for up to six months. Use a knife to cut the fruit in half around the middle, then remove the arils by hitting on the back of the fruit until the seeds fall out (it’s a good idea to do this over a small bowl filled halfway with water). Make sure to remove the flesh and then rinse and drain the seeds before serving.  

Delicious ways to use them: While pomegranate juice was made popular in the early 2000s by Wonderful, there are many other great ways to enjoy its juicy seeds. Toss the arils into a fruit mixture or green salad, or sprinkle them on top of oatmeal or yogurt for an added crunch. They can also be blended into countless smoothie recipes for a convenient, refreshing snack.

Try These KIWI Recipes

Sign up for KIWI Cooks, our FREE Newsletter featuring seasonal and family-friendly recipes.