It’s pomegranate season! If you’re looking for ideas on what to do with these fall and winter fruits, how about putting them in a green smoothie?
Pomegranates add a rich flavor that blends especially well with chocolate (cacao), apple, pear and other seasonal fruits. They also supply an extra dose of disease-preventing antioxidants.
Pomegranate Health Benefits and Nutrition
Pomegranates are a great source of vitamin C, B5, potassium, fiber and antioxidants. Studies suggest that regular consumption of pomegranates or its juice may reduce the risk of heart disease, reduce high blood pressure and inhibit viral infections.
Here are 7 scientific reasons to use pomegranate juice in your green smoothie recipes ranging from cancer-fighting benefits to sexual health.
How To Use Pomegranate In A Green Smoothie
The easiest way to use pomegranate in a green smoothie recipe is to use the juice as the liquid portion in recipes, instead of water. I prefer to juice my own pomegranates rather than use pasteurized, bottled juice found in the store. Freshly squeezed juice has greater nutritional value and it is fresher.
To juice the pomegranate, simply empty the seeds in a strainer and smash them with a spoon. Make sure you place a metal bowl under the strainer. Pomegranate juice stains, so be careful!
Much of the nutrition, especially the healthy fat and fiber, are contained in the arils (the juicy pods that include the seeds) so it is good to use the whole fruit if possible. Unfortunately, pomegranate seeds can be a challenge to puree even in a high-end blender. You might still get a little seed grit if you blend it slightly longer, but it’s not bad.
Find out how to easily de-seed a pomegranate in just seconds.
Top 6 Green Smoothie Recipes With Pomegranate
More Pomegranate Green Smoothie Ideas
Pomegranate blends well with red grapes and other berries for flavor combination. Apple, pear and even banana make a creamy base for a pomegranate green smoothie.
Here is a tasty smoothie recipe I tried this weekend:
- 1 cup pomegranate juice
- 1 Fuji apple, cored
- 1/2 carrot
- 2 large handfuls of raw baby spinach
- Add ice to chill if desired
Start by adding the liquid to your blender (see my blender recommendations), followed by the soft fruit. Add the greens to your blender last. Blend on high for 30 seconds or until the smoothie is creamy.
Fat: 0.7 grams
Protein: 5 grams
Carbohydrates: 73 grams
Fiber: 36% RDA (Recommended Daily Allowance)
Calcium: 10% RDA
Vitamin A: 89% RDA
Vitamin C: 61% RDA
A medium-sized pomegranate will have about 105 calories, 0.5 grams of fat, 1.5 grams of protein, 36 grams of carbohydrates and about 16% RDA of vitamin C.
Pomegranate juice will contain slightly more calories, a lot more vitamin C, no protein or fat and a much higher concentration of antioxidants.
How To Select And Store Pomegranates
Pomegranates are in season during the fall and winter months. Look for pomegranates that are heavy for their size. The color should be deep red or reddish brown.
Store pomegranates in the refrigerator for up to 3-4 weeks. Pomegranate arils can be frozen.
Browse more green smoothie recipes.
Tracy Russell is the creator of RESET 28: A 28-Day Program For Energy, Weight Loss & A Healthy Glow, and founder of Incredible Smoothies. She has been helping people take control of their health and well being with green smoothies, a whole foods diet, and fitness since 2009.