Pomegranate Recipes

Pomegranates are round fruits with white flesh packed with juicy, sweet edible seeds. These seeds, called arils, are rich in antioxidant activity, fiber, and vitamins. They've been associated with improving heart health, urinary health, and exercise endurance.

You can likely find already-seeded pomegranates in the refrigerated section of your supermarket's produce department, and sometimes in the freezer section. However, the most frugal option is to deseed them at home when they’re in season. There are many opinions to get the seeds out of the pomegranate, so choose the one that seems most helpful to you.

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Festive Avocado Sweet Potato Toast

Make it a Full Plate Meal: Enjoy two pieces of avocado sweet potato toast for breakfast. Choose a protein option for the 25% zone - like a hard-boiled egg or scrambled tofu.

75% fiber foods – sweet potato, avocado, pomegranate seeds
25% foods – hazelnuts/hempseeds, your choice

Pomegranate, Kale, Rice Salad

Make it a Full Plate Meal: Serve this salad as a Power Up for holiday get-togethers or meals. Alternatively, you can serve the salad as your main meal, accompanied by grilled chicken or grilled tofu as a 25% option.

75% fiber foods – kale, wild rice/brown rice, pomegranate
25% foods – dressing, walnuts, feta, chicken/tofu

Pomegranate Walnut Stuffed Sweet Potatoes

Make it a Full Plate Meal: Plate one stuffed sweet potato with a side of Three Bean Salad. If you’re still hungry, leftover Thanksgiving turkey would be a tasty 25% option.

75% fiber foods – sweet potato, fresh mint, fresh parsley, pomegranate, garlic, chickpeas, black beans, white beans, red onion, cherry tomatoes, basil
25% foods – tahini sauce, turkey, olive oil

Winter Fruit Salad

Make it a Full Plate Meal: A generous bowl of this topped with plain yogurt and a sprinkle of hemp seeds would make a nice fiber-filled breakfast.

75% fiber foods – clementines, kiwi, apples, pomegranates, grapes
25% foods – yogurt, poppy seeds   

Warm Spiced Butternut-Squash Soup

Make it a Full Plate Meal: Top your soup with pomegranate seeds and pan-fried chickpeas instead of the croutons. Season your chickpeas with the crouton seasonings noted in the recipe.

75% fiber foods – butternut squash, fresh thyme, fresh cilantro, pomegranate, chickpeas
25% foods – butter, olive oil, sour cream

Recipe Note: Replace the butter with olive oil to increase the amount of heart-healthy fat and reduce saturated fat.

👉 Water-fiber foods are 75% zone foods – whole, unprocessed fruits, vegetables, beans, and cooked whole grains.