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 and extra dose of disease-fighting 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 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.
Much of the nutrition, especially the healthy fat and fiber, are contained in 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. 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!
If you juice your pomegranate, I do recommend that you use the juice from a few more as your smoothie liquid instead of water.
Pomegranate Smoothie Recipe Ideas
Pomegranate blends well with red grapes and other berries for flavor combination. Apple, pear and even banana make a great base for a pomegranate 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 (I use a Vitamix), 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.
Serving Size: One.
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Tracy Russell is the creator of the Green Smoothie Health & Weight Loss Program and founder of Incredible Smoothies. She is passionate about helping people improve their health with green smoothies and a whole foods lifestyle.