IN SEASON POMEGRANATES

Pomegranates, sometimes referred to as Chinese Apple, are one of the few fruits where only the seeds or kernels are eaten. This fruit contains dozens of bright red seeds that are contained in a white rind. These colorful seeds make a lively addition to fruit salads, compotes, and as a topping for a variety of dishes such as desserts, waffles, cereal and yogurt. Average price: $2.99/each Peak time: September - December Tips for selection: Look for pomegranates that are large for their size and have a smooth, richly colored, red skin. Avoid those with dry, brown, or wrinkled skin and those that are very firm. Pomegranates should be stored in the refrigerator soon after purchase to preserve quality, as they do not ripen after harvest. For best results, use or freeze the pomegranate seeds within two months. Pomegranate seeds can be stored in a plastic bag in the freezer for about three months. One pomegranate will yield about ¾ cup of seeds. Tips for preparation: To prepare, first remove the ends and lightly score the rind lengthwise in several places, being careful not to cut into the seeds. Many cooks recommend tearing the leathery skin and not using a knife as this may cut into some of the seeds and result in leaking juices. The juices can stain fabrics and are used as dyes. After cutting through the skin, submerge the whole fruit in a bowl of water and soak for about 10 minutes. While still under water, break the sections of fruit apart and separate the seeds from the white membrane. Drain the water and remove the skin and rind. The seeds can then be stored and used as desired. Nutritional highlights: Pomegranate seeds are a rich source of vitamin C and potassium. The seeds of one medium sized fruit contain about 100 calories. Prepared by Patricia Hart Terry, Ph.D., and Donna R. Seibels, M.S., registered dietitians at Samford University's Department of Nutrition and Dietetics....