1 January 0001

The Benefits of Pomegranate and the Delicious Recipes You Can Prepare with It

Regarded as a symbol of abundance and fruitfulness in many cultures for thousands of years for its bright red coloring, juicy seeds and delicious tangy taste, the pomegranate is one of the most beloved winter and fall fruits. In addition to its many health benefits, this wonderful fruit is rich in vitamins, minerals, and antioxidants that boost the immune system and regulate our bodily functions.

The pomegranate has had symbolic significance since 3500 BCE, particularly in Asia where it represents important events such as birth. Believed to bring abundance and prosperity to homes, pomegranates have been highly versatile in their use — perfect for eating, juicing, and wine making. Their peels have served as dyestuffs and their unique red flowers have long been used for decoration and tea making. Let’s take a closer look at this incredible fruit.

Benefits of Pomegranate

Pomegranates are chock-full of beneficial bioactive agents from the seeds to small and juicy arils. The flavonoids, which give the pomegranate its red color, contain antioxidant properties that help cleanse the body and rid it of free radicals. In addition to supporting the immune system with vitamin C, pomegranates are packed with gut-friendly fibers, vitamin A, niacin, and potassium which is vital for healthy cognitive functions. Despite its sweet taste, one cup (approximately 175 grams) of pomegranate arils contains just 144 calories.

The pomegranate flowers can also be used in cold or hot teas after being dried, making the fruit a healthy option throughout its lifetime. With a long history of use in Ayurveda and traditional Chinese medicine for their therapeutic properties, the flowers, like the fruit, carry antioxidant qualities thanks to their polyphenols, anthocyanins, and organic acids. Moreover, the seeds contain Omega 5, a healthy fatty acid, and punicic acid, a known antioxidant. Its only downside is being tricky to prepare. However, tips from Richmond Nua chefs will show you how to prepare the fruit without mess or hassle and enjoy it without wasting a single aril.

Delicious Recipes with Pomegranates

As we’ve mentioned, the pomegranate is a delicious fruit despite being difficult to prepare. Pomegranates are appearing in a wide array of recipes from salads and smoothies to desserts and appetizers. Richmond Nua’s skillful chefs are providing two recipes that you can prepare with pomegranate, the fruit that takes every meal to the next level in both taste and aesthetics: Pomegranate Smoothie and Pomegranate Glazed Fresh Walnut Croquant!

Pomegranate Smoothie

You can enjoy this healthy and delicious snack, which brings out the full nutritional benefits of pomegranates, throughout the year.

Ingredients for Pomegranate Smoothie:

  • One pomegranate
  • One mango
  • One cup of fat-free yogurt
  • One tablespoon of maple syrup
  • Ice


  • Cut the pomegranate into a couple of large pieces and separate the arils.
  • Peel the mango, remove its seed, and cut it into small pieces.
  • Place the pomegranate arils, mango, and other ingredients into a blender. Slowly blend the ingredients until they are mixed. Then speed up the blender and continue processing until the mixture is homogenous.
  • You are ready to serve once the smoothie starts frothing. Enjoy!

Tip: As pomegranate tends to make a mess during preparation, try separating the arils in a separate bowl of water.

Pomegranate Glazed Fresh Walnut Croquant Recipe

Elevating all dessert recipes from Noah’s pudding to rice pudding both in flavor and aesthetic, pomegranates can also be made into a sauce to enrich the flavor of your desserts. If you are looking for a healthy and delicious dessert for your tea parties, we suggest giving the Pomegranate Glazed Fresh Walnut Croquant recipe a try.

Ingredients for Pomegranate Glazed Fresh Walnut Croquant

  • Two pomegranates
  • Eight to ten fresh walnuts
  • Juice of one lemon
  • One teaspoon of honey
  • Four tablespoons of brown sugar

Pomegranate Glazed Fresh Walnut Croquant Preparation:

  • Cut the pomegranates in half and squeeze their juices using a juicer. If you don’t have a juicer, you can grind them using a blender and run them through a fine cloth.
  • Pour the pomegranate juice into a pan and add sugar, honey, and the juice of one lemon. Let the mixture boil on low heat.
  • Once boiled, keep mixing on heat until it thickens.
  • Add cleaned, whole walnuts after it reaches the consistency of caramel and keep mixing for five minutes.
  • You can pour the mixture into molds or cool it on a tray and cut them into pieces to enjoy with desserts or as a healthy snack throughout the day. Enjoy!

You might also enjoy: Fall Detox: Recipe for the Green Detox Drink to Remove Edema and Toxins

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