Pumpkin and pomegranate: Turning tricky into treats

By CARY ASPINWALL World Scene Writer - 10/26/2009


Pomegranate and pumpkin seeds are nutritious treats buried within some of fall's best produce. They're just not the easiest superfoods to get to.

The jewel-like seeds of pomegranates must be peeled from their tough, leathery skins and pesky inner membranes — a messy process that can leave dark red juice stains everywhere.

"It's probably nature's most labor-intensive fruit," said Cece Davis, dietitian and owner of Nutrition Consultants of Tulsa.

You could wimp out and buy a bottle of pomegranate juice, but health-wise, it's better to eat the whole seeds.

"It's a great snack and you're getting great fiber from them," Davis said.

One-half cup of pomegranate seeds — almost a whole pomegranate — is only 80 calories with 5 grams of fiber, Davis said. They're also rich in antioxidants known as polyphenols, which are credited with helping prevent cancer and heart disease. There's also research showing that they might help prevent blood clots from forming and help prevent prostate cancer.

And when you're carving Halloween jack-o-lanterns and scooping out slimy white pumpkin seeds covered in fibrous goo — don't throw "those little buggers" away, Davis said. Eat them, cleaned and roasted first, of course. Or you can buy bagged, roasted pumpkin seeds at the store — though if you're watching your sodium intake, you might need to rinse them or rub some of the salt off.

Whether it's the whole seed (white hull included), or just the green "pepitas" inside, pumpkin seeds are rich in omega-3 fatty acids, antioxidants known as carotenoids, zinc and magnesium.

They're richer in calories than pomegranate seeds — about 185 calories per quarter cup — so it's best to scatter them on a salad or eat a small handful, Davis said. You can add them to oatmeal raisin cookies, granola or hot cereal or to sauteed vegetables.

Or try her method for roasting the seeds with a little sugar, salt and pumpkin pie spice (see below).

"That will convert anybody to eating pumpkin seeds," she said. "It's just fun and something different."





How to free pomegranate seeds (without the mess)

1. Fill a wide mixing bowl half full with water.

2. On a cutting board, cut pomegranate in half.

3. Submerge both halves in water, and use your hands to separate the seeds from the membrane. Discard the membrane and skin.

4. Wash and drain seeds, and they’re ready to use.

POMEGRANATE VINAIGRETTE

Serves 4

1/2 cup pomegranate juice
2 tablespoons white wine vinegar
2 tablespoons olive oil
2 teaspoons Dijon mustard
Salt and ground black pepper

1. In a small container with lid, combine pomegranate juice, vinegar, oil and Dijon. Seal, and shake to combine.

2. Season, to taste, with salt and pepper.

Top this salad with either pumpkin seeds or pomegranate seeds — or both.

BLUE SPINACH SALAD

Serves 1

1 cup washed spinach leaves
1/3 cup red seedless grapes
1 tablespoon blue cheese, crumbled
2 tablespoons roasted, salted pumpkin seeds (or equal amount pomegranate seeds)
Pomegranate vinaigrette (see above)

1. Toss ingredients together and top with pomegranate vinaigrette or your favorite dressing.

SPICED ROASTED PUMPKIN SEEDS

1 cup raw, clean pumpkin seeds
2 tablespoons sugar
1/2 teaspoon salt
2 tablespoons pumpkin pie spice
1-2 tablespoons canola oil

1. Place the pumpkin seeds in a single layer on cookie sheet and toast for 45 minutes at 225 degrees, stirring occasionally.

2. When the seeds are done toasting, heat canola oil in a skillet over medium heat, and toss pumpkin seeds in to coat with seasonings for about 1 minute.



Cary Aspinwall 581-8477,
cary.aspinwall@tulsaworld.com


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Tulsa World Reader Comments
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Proud Muslim, Tulsa: Coolest place in the world (almost) (10/26/2009 12:22:05 PM)
Yum, I love pumpkin and pomegranate seeds. Make sure you don't stain your clothes when cutting pomegranates, it's hard to wash out.

Carrie, Tulsa (10/26/2009 9:48:55 AM)
Pomegranates are very delicious. They are a little pricey... about $2 for one. Still worth it. They won't be around too much longer, so you should try one soon.

Centrist, the burbs (10/26/2009 2:34:10 AM)
This is nice to know. I knew about pumpkin seeds but not pomegranate seeds. I will keep this article to try it.



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