The pomegranate

Hello! I’m Elena, your nutrition expert from Castelló. Today we’re going to talk about one of autumn’s undisputed stars: pomegranate.

This morning, when I saw the first pomegranates at the Novelda market, I was thinking about how wise nature is to offer us this fruit (Punica granatum) just as temperatures start to drop. With its thick skin armor and its inside full of juicy "gems," the pomegranate is a top-tier technical nutritional tool, especially for supporting our digestive and cardiovascular systems.

Nutritional Properties: Hydration and Protection

The first thing that stands out about pomegranate is how light it is. Being made up of 89% water, it provides very few calories and a low carbohydrate content, which makes it ideal for any type of diet.

The Power of Tannins and Flavonoids

Although it contains vitamins C and E, the real treasure in pomegranate is its bioactive compounds:

• Tannins: They have astringent and anti-inflammatory properties, making them the perfect ally for sensitive stomachs, cramps, or episodes of diarrhea.

• Flavonoids: These are the pigments that give it that bright red color. They have a very high antioxidant capacity, helping neutralize free radicals in our body.

• Citric Acid: It helps eliminate uric acid, which is very beneficial in cases of gout or kidney stones.

Nutricooking Tips

Many people avoid pomegranate because they think it is hard to peel, but technically it’s very simple: cut it in half and hit the peel with a spoon or the pestle handle over a bowl. The seeds will fall out on their own.

• Raw: This is the best way to eat it. Add a few drops of lemon to enhance its flavor and prevent oxidation.

• Versatility: Try it in salads; it adds an amazing crunchy, tangy touch. It also works beautifully in cups of yogurt or cottage cheese.

• Juice?: As I always say, whole seeds are better. Although pomegranate isn’t the fruit with the most fiber on the market, it’s a shame to waste what it has by juicing it.

Tools from My Pantry

To highlight that very special sweet-and-tart flavor of pomegranate without compromising your health, here are my basics:

• Smart Sweetness: If you use pomegranate to make sponge cakes or to sweeten a slightly tangy plain yogurt, add Erythritol Powder.

  • It’s my choice because it lets you enjoy dessert with 0 calories.

Elena’s "Life Tip"

How to choose the best one: Don’t be fooled by a perfect peel if the fruit feels light. A quality pomegranate should feel heavy for its size, which means the seeds are full of juice. If the skin is very wrinkled, it’s a sign it was harvested too long ago. Enjoy them now that they’re at their best, from September to January!

Are you the kind of person who enjoys patiently seeding a pomegranate, or do you prefer adding it straight to your autumn salads? Tell me your favorite combinations!