POMEGRANATE SALAD WINS THE HOLIDAY RIBBON!

Pomegranate Apple Salad5 copyPOMEGRANATE-APPLE SALAD WITH GINGER AND MINT

Taking full advantage of the fruits of the season, this sweet and tangy tart salad makes an eye-appealing side dish, adding diversity in flavor and texture. And, it’s so easy to assemble. You’ll quickly notice that with each bite of this zesty and flavorful fruit mélange, the plump, juice-filled pomegranate seeds release their rich, ambrosial juices, and deliver bracing sweetness with a pleasing crunch.

I’ve made this salad many times over the years and discovered it’s easy to vary its good looks by sometimes cutting the fruits into small dice, while on other days I make the salad much chunkier.whole-and-sliced-pomegranates

Unfortunately, this is not a salad you can make a day or two ahead because it rather dramatically loses its bright looks as well as fresh flavors. You CAN remove the seeds from the pomegranate a day or two ahead and refrigerate them.  If you make sure to have everything at hand, it’s a fairly quick assembly.

 POMEGRANATE-APPLE SALAD WITH GINGER AND MINT

 Yield: 6 servings

1 large pomegranate

2 sweet, crisp apples, unpeeled, choppedPomegranate Apple Salad5 copy

8 ounces edamame, cooked and shelled

1 navel orange, peeled and chopped

3 tablespoons maple syrup

2 tablespoons freshly squeezed lemon juice

2 tablespoons pomegranate molasses

1 tablespoon balsamic vinegar

2 to 3 heaping teaspoons minced peeled fresh ginger

3/4 teaspoon salt

1 to 2 tablespoons minced fresh mint leaves

  1. Carefully following the handy directions below, remove the pomegranate seeds, drain them well and put them in a large bowl.
  1. Add the apples, edamame, orange, maple syrup, lemon juice, pomegranate molasses, balsamic vinegar, ginger, and salt and toss well to distribute the ingredients evenly.
  1. Add half the mint leaves and mix well. Garnish the top of the salad with the remaining mint leaves. Serve immediately or refrigerate. Serve the salad within 2 hours to preserve the bright colors.

Two Techniques for Retrieving Pomegranate Seeds

Pomegranate-seeds1Removing the pomegranate seeds from a fresh pomegranate is easy. Here’s one handy technique:

  1. Put on an apron. Pomegranate juice will most likely splatter a bit, so protect your clothing. Have a deep bowl handy. Wash the pomegranate and cut it in half crosswise. Put the cut sides up and make a couple of cris-cross cuts into each half.
  2. Take one half, turn it upside-down over the bowl, and use your fingers and thumbs to break up the sections. Some of the seeds will begin to fall out. Tap on the top to release more seeds.
  3. Continue to use your fingers and thumbs to loosen the seeds from the pith by pushing on them until all the seeds are in the bowl. Use them immediately or put them into a covered container and refrigerate them. They’ll keep well for up to a week.

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Here’s another method that involves releasing the pomegranate seeds in water:

Ripe pomegranate on the branch. The foliage on the background.

Ripe pomegranate on the branch. The foliage on the background.

  1. Place a colander into a very large, deep bowl and fill the bowl with enough water to submerge a large pomegranate. A salad spinner is the perfect bowl and colander set-up.
  2. Put the pomegranate on a cutting board and cut the top off. Carefully, cut the pomegranate vertically into six sections.
  3. Working with one section at a time, lower it into the water with the seeds facing downward. Use your fingers to release the seeds into the water.
  4. Most of the seeds will sink to the bottom, while the pith floats to the top for easy removal with a skimmer. Repeat the process with the other pomegranate sections. Then, simply lift the colander and shake off the excess water.

For convenience, remove the pomegranate seeds a day ahead, put them in a container, and refrigerate them until ready to use. To prevent the naturally bright colors of the pomegranate seeds and edamame from becoming muddy looking, assemble the salad an hour or two before serving, and the salad will look bright and cheery and very inviting.

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CAN’T BEET POMEGRANATE SALAD FOR THANKSGIVING!

sharonpalmer_headshot3Sharon Palmer RD generously shares her beautifully composed BEET AND POMEGRANATE SALAD to start the holiday meal with a pack of antioxidants packaged so appealingly no one will turn down a hearty serving.

Sharon has created an award-winning profession based on combining her two great loves–food and writing. As a registered dietitian with 16 years of health care experience, she channels her nutrition experience into writing features covering health, wellness, nutrition, and cuisine. Sharon is also a passionate writer about food and environmental issues, having published a number of features on plant-based diets, hunger, agriculture, local and organic foods, eco-friendly culinary practices, sustainability, food safety, and food security. Over 850 of Sharon’s features have been published in a variety of publications, including Better Homes & Gardens, 6x9Prevention, Oxygen, LA Times, Cooking Smart, and CULINOLOGY. Her books include The Plant-Powered Diet: The Lifelong Eating Plan for Achieving Optimal Health Beginning Today and Plant-Powered for Life: Eat Your Way to Lasting Health with 52 Simple Steps & 125 Delicious Recipes. Sharon is the editor of the acclaimed health newsletter, Environmental Nutrition and nutrition editor for Today’s Dietitian. She writes every day for her popular Plant-Powered Blog. In addition, Sharon is a nutrition advisor for the Oldways Vegetarian130 Network and served as a judge for the James Beard Journalism awards. She was the proud recipient of the Loma Linda University Distinguished Alumnus Award in 2013.

Living in the chaparral hills overlooking Los Angeles with her husband and two sons, Sharon enjoys visiting the local farmers market every week and cooking for friends and family.

Beet and Pomegranate Seed Salad pic3BEET AND POMEGRANATE SALAD

Ingredients:
4 cups packed mixed baby greens
2 cups packed assorted micro-greens
2 cups sliced baby beets, cooked and chilled
1 cup fresh pomegranate seeds
3 tablespoons coarsely chopped walnuts
1/4 cup freshly squeezed orange juice

1 tablespoon plus 1 teaspoon extra virgin olive oil
1/8 teaspoon ground black pepper
1 garlic clove, minced

Directions:
1. Arrange the baby greens in a salad bowl or on a platter. Top with the micro-greens.
2. Arrange the beets on top of the micro-greens and sprinkle with pomegranate seeds and walnuts.
3. Whisk together the orange juice, olive oil, black pepper, and garlic in a small bowl.Drizzle the vinaigrette over the salad and serve immediately.