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Image of pomegranate

Stressed with the mess of de-seeding pomegranates? Try this no-mess method!

  1. Cut off and throw away the crown (very top) of the pomegranate.
  2. Then make 4 to 6 vertical slices in the outer layer of the pomegranate.
  3. Cut only through the outer layer, not through the entire fruit. Place the pomegranate in a bowl of cold water.
  4. Break it apart with your hands under water, separating the seeds (arils) and letting them sink to the bottom.
  5. Throw away anything that floats. The seeds (arils) should be the only thing left in the bowl. Drain and pat dry.

Nutrition information
Serving: 2 cups (359 grams)
Servings per recipe: 2
Calories: 250 (80 from fat)
Cholesterol: 0 milligrams
Fat: 9 grams (1 saturated fat, 0 trans fats)
Protein: 6 gram
Sodium: 105 milligrams 
Total carbohydrate: 41 gram (9 fiber, 19 sugars)

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Pomegranate power greens salad

This salad is an excellent (and tasty) way to get two of the five recommended daily servings of fruits and vegetables.


1 medium sweet potato, peeled and sliced
1 large carrot, peeled and sliced into coins
2 small zucchini squash, stems removed and sliced
1 tablespoon extra-virgin olive oil
1/4 teaspoon freshly ground black pepper
1 cup fresh kale
1 cup fresh spinach
1 cup pomegranate arils


  1. Preheat oven to 400 F.
  2. In a large mixing bowl, combine sweet potato, carrot and zucchini squash slices. Add olive oil and black pepper. Mix well.
  3. On a lined baking sheet, spread out vegetable mixture. Bake for 5 minutes. Remove from oven and stir. Return to oven to bake 5 more minutes. Remove from oven.
  4. Place kale and spinach in a large mixing bowl. Add vegetable mixture and toss. Sprinkle with pomegranate arils and toss once more.
  5. Serve immediately.

Makes 2 servings

Carb choices per serving: 3


Source: Allina Health's Patient Education Department

First published: 02/25/2014
Last updated: 02/25/2014

Reviewed by: Allina Health's Patient Education Department