Seed-Uced by Pomegranates

Think pomegranate, and you are probably thinking it is just another fruit. But pause there. This is one fruit that is a storehouse of goodness.

Hues of Health

Pomegranate helps protect the body against heart diseases, purifies the blood, and helps to boost haemoglobin, thereby increasing the blood flow. They are packed with antioxidants and have anti-inflammatory properties. It also helps improve memory in the long run.

Dr Cijith Sreedhar, Chief Medical Officer, Prakriti Shakti (CGH Earth Experience Wellness), says, “Pomegranates are among the richest sources of antioxidants, surpassing even green tea, blueberries, and red wine. They contain ellagitannins, powerful plant compounds that, once broken down by gut bacteria into urolithins in the large intestine, act as tiny repair workers. These urolithins reduce inflammation, strengthen the gut lining, and improve cellular energy production.

Pomegranate compounds also nourish beneficial gut bacteria like Akkermansia and Bifidobacteria while keeping harmful microbes in check, thereby promoting a healthier microbiome.”

Ruby-Red Giggles

The deep ruby colour of pomegranate seeds comes from anthocyanins, natural pigments with impressive healing power. These strong antioxidants protect your heart by maintaining arterial flexibility and preventing cholesterol toxicity. They can also cross into the brain, reducing inflammation and helping protect memory and focus as you age.

For those seeking more adventurous ways to incorporate pomegranates, dried pomegranate peel powder (richer in antioxidants) can be added to smoothies or teas. “Fermented options like pomegranate vinegar or kombucha combine the fruit’s polyphenols with probiotics for a dual gut-health boost. Pomegranates are also excellent additions to raw salads and sprouts, especially for those who dislike their raw taste,” says Sreedhar.

Seeds Of Power

Pomegranates are more than just some fruit; they nourish good gut bacteria, calm inflammation, protect your heart, and strengthen your body from within. Including them in your daily diet is a simple and delicious step toward better health. “While the jewel-like arils are the most popular way to enjoy them, the fruit is incredibly versatile. Add them to salads, yoghurt, or oatmeal for a refreshing twist, blend them into smoothies, or use the juice in marinades, dressings, and mocktails. They also make an excellent garnish on curries, grain bowls, and desserts, bringing both colour and crunch to the plate. For something more traditional, a tangy pomegranate chutney can brighten up any meal,” says Matteo Fracalossi, Executive Chef, Andaz Delhi, by Hyatt.

Taste Of Paradise: Here are some easy-to-make pomegranate recipes:

Miso Sweet Potatoes on a bed of Pomegranate Labneh topped with Pistachios & Pomegranate Pearls

(Courtesy of Virendra Rawat, Founder & Chef, Good Food Concept)

Ingredients

• Sweet Potatoes boiled & cut in rounds 250 grams

• Olive Oil 2 tbsp

• Black Miso paste 1 tbsp

• Light Soy sauce ½ tsp

• Organic jaggery 1 tbsp

• Sesame seeds lightly toasted 1 tsp

• Pistachios finely chopped & roasted 1 tsp

• Pomegranate Pearls

2 tbsp

• Pomegranate Juice

2 tbsp

• Hung curd 200 g

• Cream cheese 50 g

• Fresh parsley finely chopped: 1 tbsp & another ½ tbsp for garnish

• Salt A pinch

• Pepper A pinch

Method

1. Pan-fry the sweet potato rounds in olive oil until golden brown.

2. Prepare the miso paste by adding together the miso sauce, soy sauce and organic jaggery. Mix them all together and pour this mixture into a frying pan.

3. Add ½ a cup of water and let the sauce thicken slightly. Add in the sweet potato rounds and further let the glaze cover the sweet potatoes. Remove from heat and let it cool.

4. In a separate bowl whisk the cream cheese and hung yoghurt together to form a creamy consistency.

5. Add in some salt, pepper and pomegranate juice and whisk again. Once done, mix in some fresh parsley and a few pomegranate pearls in the labneh mix.

6. Take some serving bowls and layer the bottom layer with the Pomegranate Labneh.

7. Top the labneh with the miso-glazed sweet potatoes.

8. Sprinkle with sesame seeds, balanced parsley, roasted pistachios, and pomegranate pearls.

9. Refrigerate for an hour & enjoy!

Orange & Feta Salad with Pomegranate Dressing

(Courtesy: Madhav Sukhija, Executive Chef, Pastiche)

Ingredients

• Fresh pomegranate juice 200 ml

• Honey 15 g

• Crushed black pepper 2 g

• White wine vinegar 35 ml

• Dijon mustard 7 g

• Olive oil 50 ml

• Pomegranate arils 15 g

• Fresh mixed salad leaves 80 g

• Feta cheese 50 g

• Orange segments: 60 g

• Roasted mixed nuts 15 g

• Blanched carrot slices: 40 g

• Fresh herbs (parsley/mint/basil) 5 g

• Salt to taste

Method

1. In a saucepan, reduce pomegranate juice on medium heat until it thickens slightly (about half the quantity).

2. Stir in honey and crushed black pepper. Remove from heat and allow to cool.

3. Once cooled, whisk in white wine vinegar, Dijon mustard, and olive oil to make a smooth dressing. Adjust salt to taste.

4. In a large bowl, combine fresh salad leaves, orange segments, blanched carrots, roasted nuts, and crumbled feta.

5. Drizzle the pomegranate dressing over the salad and toss lightly.

6. Garnish with fresh herbs and pomegranate arils and serve immediately.

Prostate Juice

(Courtesy Joy Mathew, Exe. Chef, Prakriti Shakti)

Ingredients

• Pomegranate 100 g

• Blueberry 50 g

• Strawberry 60 g

• Water 600 ml

Method

1. Blend all together in a blender into a thick puree.

2. Add the rest of the water and mix well and serve.

Himachali Anardana Chicken

(Courtesy: Matteo Fracalossi, Exe. Chef, Andaz Delhi, by Hyatt)

Ingredients (for 4 servings)

• Chicken 500 g

• Yoghurt ½ cup

• Turmeric powder ½ tsp

• Red chilli powder 1 tsp

• Salt 1½ tsp (adjust to taste)

For the spice mix

• Anardana (dried pomegranate seeds) 2 tbsp

• Coriander seeds 1½ tbsp

• Cumin seeds: 1 tsp

• Peppercorns ½ tsp

• Dry red chillies 3–4

For cooking

• Mustard oil 3 tbsp

• Onions (finely chopped) 2 medium

• Ginger-garlic paste 1 tbsp

• Water ½ cup (adjust for gravy consistency)

For finishing

• Garam masala powder ½ tsp

• Fresh coriander leaves 2 tbsp (chopped)

Method

1. Marinate chicken in yoghurt and spices.

2. Roast and grind the anardana spice mix.

3. Sauté onions and ginger-garlic and cook chicken until tender.

4. Add spice mix; cook until masala thickens.

5. Garnish and serve hot with roti or rice.

Nature’s Powerhouse

(Tips by Tarannum Sardar, Clinical Nutritionist, Mirror)

• Eat the seeds (arils) as they are rich in fibre, antioxidants, and vitamins.

• Drink in moderation. Fresh pomegranate juice (without added sugar) can boost hydration and antioxidant intake.

• Eating with nuts, yoghurt, or salads helps stabilise blood sugar response.

• Don’t overconsume juice, as it is high in natural sugars; excess can spike blood sugar levels.

• Don’t discard seeds thinking only juice is beneficial, as seeds have most of the fibre.

• Don’t rely on it as a ‘miracle cure’. It supports health but should be part of an overall healthy lifestyle.

• Don’t take supplements without advice. Pomegranate extract/capsules may interact with certain medications.

• Don’t consume in excess if on certain medicines, as it may interact with blood thinners (like warfarin) or blood pressure drugs.

• Don’t store cut pomegranate for too long, as it loses freshness and antioxidants quickly.