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FALL NUTRITION - Pomegranates

Published By Nutrition with Kimberly & Newport Boxfit

Pomegranates are the total package: they're super tasty, add a great pop of color to any dish, and are astronomically good for you. In fact, this fruit's bright fuchsia seeds contain three types of antioxidant polyphenols: tannins, anthocyanins, and ellagic acid the trio that helps fight off evil free radicals. Not to mention, researchers at the University of Huddersfield found that pomegranate's natural polyphenols can inhibit inflammation in certain brain cells, which in turn helps slow down or even prevent the development of Alzheimer's disease. Now that's impressive! Plus, a single pomegranate provides about 30 milligrams of cold-fighting, immune-boosting vitamin C and about 11 grams of fiber to keep you full and satiated.

Health Benefits of Pomegranates:

  1. Protects us from free radicals which are responsible for premature ageing

  2. It thins your blood and helps prevent blood clots

  3. Prevention of atherosclerosis

  4. Helps pump oxygen in our blood

  5. It prevents arthritis and reduce inflammation

  6. Fights heart disease and prostate cancer

  7. It improves memory

  8. It lowers blood pressure and lowers cholesterol

  9. Helps in digestion, with about 45% of your RDA of fiber!

  10. Boosts immunity

  11. Lowers stress levels

  12. Prevent plaque formation in your mouth

  13. Strengthen bones and athletic performance

  14. Pomegranate is loaded with beneficial nutrients

  • Fiber: 7 grams

  • Protein: 3 grams

  • Folate: 16 per cent of the RDA

  • Potassium: 12 per cent of the RDA

  • Vitamin C: 30 per cent of the RDA

  • Vitamin K: 36 per cent of the RDA


Pomegranate Orange Muffins


  • 1 cup rolled oats

  • 1/2 cup apple/orange juice

  • 1/2 cup boiling water

  • 1/2 cup applesauce (or butter)

  • 1/4 cup packed brown sugar

  • 1/4 cup white sugar

  • 2 eggs, lightly beaten

  • 1 cup all-purpose wheat flour

  • 1 teaspoon baking powder

  • 1 teaspoon baking soda

  • 3/4 teaspoon salt

  • 1/4 teaspoon ground nutmeg

  • 1 teaspoon vanilla extract

  • 1 pomegranate (seeds only)

  • 1–2 tablespoons orange zest


  1. Preheat oven to 350 degrees F. Grease muffin pans.

  2. In a small bowl soak oats in orange juice and water for 15 minutes.

  3. In a large bowl cream together butter and sugars. Beat in eggs and oat mixture.

  4. In a separate bowl, blend flour, baking powder, soda, salt, and nutmeg. Stir into batter. Stir in pomegranate seeds and orange zest. Spoon batter into prepared muffin pans, filling almost to the top.

  5. Bake at 350 degrees F (175 degrees C) until golden brown, about 20 minutes. 1 muffin has 140 calories and 3g fat.

Pomegranate Bison Burger


  • 1 large yellow onion, sliced

  • 1 tablespoon butter

  • 1 pound ground bison

  • 1 clove garlic, minced

  • 1/2 cup crumbled feta

  • pomegranate arils from 1 pomegranate

  • splash worcestershire sauce

  • salt and pepper

  • 1 tablespoon olive oil

  • 1 cup pomegranate juice

  • 1 tablespoon cornstarch

  • 2 tablespoons water

  • Watercress (optional)

  • 4 buns or go bunless! I have also made these to throw on a salad!


  1. Add the butter to a large skillet over medium-low heat. Once melted, add the onion slices and cook, stirring only a few times for about 30 minutes until deep golden brown and caramelized.

  2. While the onions cook, combine the bison, garlic, feta, 1/2 cup of the pomegranate arils, worcestershire, salt and pepper in a large bowl. Mix together well and form into 4 patties.

  3. Heat the olive oil in a large skillet over medium-high heat.

  4. Place the patties in the skillet and cook for about 3-4 minutes per side, depending on preference. Transfer the hamburgers to a dish and loosely cover.

  5. Add the pomegranate juice to the same skillet.

  6. Whisk together the cornstarch and water in a small bowl then pour into the skillet, whisking as you do so.

  7. Cook the juice down until reduced by about half and thickened. Add the remaining pomegranate arils to the skillet and stir. Remove from heat and set aside.

  8. Assemble the burgers by placing the watercress on the bottom bun, then the burger, then the caramelized onions, pomegranate sauce, extra feta cheese, more watercress and then the top bun.

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