Fall is such a great time to get the wonderful pomegranate fruit. They’re actually called the jewels of autumn. Tucked inside the big red spheres are little red seeds called arils. Sweet with a bit of tartness.
They are however a mess to prepare, if you don’t know the right techniques! In these two videos I demonstrate how to deseed without staining your clothes a lovely bright red.
The first method is one I learned years ago—the underwater method.
- Cut off the crown (that little hairy stubby end).
- Score (slice through the peel just a very small amount) in 4 places (like you’re cutting into quarters).
- In a large bowl filled partially with water submerge the pomegranate and gently pull apart the fruit into quarters.
- Immediately you’ll notice the seeds start falling to the bottom.
- Keep the pomegranate submerged in water as you gently work the seeds out.
- Strain out the white membrane (the pith) which will float to the top.
How to deseed a pomegranate
The second method is actually much easier and now my preferred way to prepare. No water required.
- Cut off crown
- Score so you can very gently open in half
- Holding half the pomegranate—seed side down—start whacking it (yes whacking it) with a large wooden spoon or similar.
- Do this over a bowl and in seconds you’ll have a deseeded pomegranate.
(Watch me whack away in the video!)
Once the seeds are removed, make sure to separate the little pieces of bitter white pith.
One of my favorite ways to eat pomegranate—besides eating them by the spoonful—is mixed in Greek yogurt. If you want to learn how to make your own Greek yogurt, here’s another video.
Regardless how you deseed the fruit, know that you’re getting a nutrient-rich fruit loaded with disease fighting compounds called phytonutrients—specifically anthocyanins and ellagic acid. Pomegranates are an excellent source of potassium and vitamin C with only 72 calories per 1/2 cup and 3.5 grams fiber.
Eat them up! How do you enjoy your poms?
Jennifer Neily, MS, RDN, LD, FAND
Registered Dietitian Nutritionist | Wellcoach® Certified Health Coach