Crunchy, sweet, tart, and refreshing. This kid-approved smoothie loaded with pomegranate seeds is packed with antioxidants. A highly nutrient dense fruit that’s in season during the fall and early winter months, pomegranate seeds, called arils, are the third highest fruit source of antioxidants, including Vitamin C.  These bright red gems hold promise in helping reduce the risk of prostate cancer due to their lycopene and other phytonutrient content, such as tannins, anthocyanins and ellagic acid. Pomegranates are also rich in potassium and fiber.

Pomegranate seeds, already removed from the fruit, can be purchased in small containers at the grocery store where you find cut up fruit.  Opening your own pomegranate to get the seeds can be a messy adventure.  But with a little practice, a sharp knife and a bowl of water, de-seeding them yourself can be quick, neat and much more cost effective; about half the price of buying them ready-to-eat.

• A 4 oz. container of ready to eat pomegranate seeds typically costs $3.99.
• 1 pomegranate fruit can yield about 8 oz of seeds and when in season costs $2 – $3.

Follow this easy 3-step, no-mess process from the Pomegranate Council.

Besides smoothies, pomegranate seeds are delicious in fresh juice, salads, salad dressings, oatmeal, quinoa and desserts.