Celebrate the Season of Pomegranates: Pomegranate Yogurt Dip Recipe
Pomegranates

Celebrate the Season of Pomegranates with this Pomegranate Yogurt Dip Recipe

Everyone knows Eve ate forbidden fruit in the Garden of Eden, but did you know it was likely a pomegranate, not an apple? Apples are not native to the Middle East, but pomegranates are, and they were a symbol of health, fertility and eternal life in ancient cultures. Its juice was used for everything from a treatment for upset stomach to a cure for leprosy.

Slightly bigger than a typical apple, the pomegranate (Punica granatum) has a leathery rind that when ripe has a deep rosy color with a small crown on the top. Inside it is nearly hollow, with white pith that cradles hundreds of brilliant red seed sacs bursting with tangy sweet juice. The crunchy white seeds inside the sacs can be enjoyed or spit out, though then you'll miss most of the fiber. One pomegranate provides about 100 calories and is relatively rich in potassium and vitamin C, as well as oxidant-squelching polyphenols and cholesterol-lowering phytosterols.

Pomegranate juice is extolled and heavily marketed these days as one of the most antioxidant-rich juices, thanks to anthocyanins and ellagitannins, polyphenol pigments found in pomegranates and other bright red and purplish fruits. Laboratory and animal studies of pomegranate extract show a protective effect against cancers of the breast, colon, lung, prostate and skin, as well as against liver disease, obesity and even dental plaque.

A recent study at the University of California at Los Angeles of men being treated for prostate cancer suggests eight ounces of pomegranate juice daily can slow tumor growth. The researchers credit ellagitannins.

The fruit's cardio-protective qualities are also promising. Animal studies suggest lower blood pressure, less plaque in arteries and lower low-density lipoprotein (LDL) cholesterol from an amount equivalent to two cups a day in humans.

There has been a single reported incident of serious side effects from drinking pomegranate juice that may have involved blocking the same enzyme system as grapefruit juice does, potentially resulting in higher blood levels of certain medications. But a controlled study found no effect.

The distinct season of pomegranates runs from October to January. The tangy, bright red seed sacs add crunch and zest sprinkled on desserts, salads or added to soups. It's tricky, however, to break apart pomegranates without making a mess. Here's a tip: Score the rind several times, then use your hands to break apart the fruit in a bowl of water, gently coaxing the crimson clusters free. Then strain off the water and enjoy your reward.

The seed sacs can also be pressed into juice. One fruit yields about a half-cup of juice. It's easier to buy processed pomegranate juice, of course, but be aware that, like cranberry juice, it is often sweetened and watered down.

Recipe courtesy of the Pomegranate Council (www.pomegranates.org)

Pomegranate Yogurt Dip Recipe

    Prep Time: 15 minutes

    Yield: Makes 2 cups

Pomegranate Yogurt Dip Recipe Ingredients

    One large pomegranate

    2 cups chilled plain low-fat yogurt

    1/4 cup pomegranate juice

    2 scallions, finely chopped

    1/4 cup fresh cilantro, finely chopped

    1/4 teaspoon salt

    Fresh mint sprigs

Pomegranate Yogurt Dip Recipe Directions

    1. Score and break apart pomegranate in a bowl of water, then gently coax the seed sacs free. Strain water off.

    2. In a medium bowl, combine yogurt, juice, scallions, cilantro and salt.

    3. Gently fold in all but two tablespoons of the pomegranate seed sacs.

    4. Spoon into a serving bowl and garnish with mint and remaining seed sacs.

    5. Chill for 30 minutes. Serve with crudites.

Recipe Nutrition Per 1/4-cup Serving:

183 calories, 1 gram fat, 4 grams protein, 10 grams carbohydrate, 107 milligrams sodium, 231 milligrams potassium, 5 milligrams phytosterols.

Notable Nutrients (one medium pomegranate)

Calories: 105

Fiber: 5 grams (3 percent DV) if seeds are eaten

Vitamin C: 9 milligrams (15 percent DV)

Potassium: 399 milligrams (12 percent DV)

Phytonutrients: phytosterols, anthocyanins and ellagitannins

DV = Daily Value

[ Check out this Sweet Potato Fritters with Pomegranate Syrup & Feta Recipe from Jen Miller ]

 

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Pomegranate Yogurt Dip Recipe - Celebrate the Season of Pomegranates

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