Deseeding pomegranates can be a messy job, but once you get to the beautiful, jewel like seeds inside it is totally worth it. Pomegranates are high in vitamin C, potassium and fiber. Keep in mind to get that amazing fiber, you need to eat the seeds and not just drink the juice. Pomegranate seeds contain lots ofantioxidants, which help protect the body againstinflammation and free radical damage. These polyphenols include tannins, flavonoids, and anthocyanin. On a side note, keep pomegranates away from dogs, as tannins can cause digestive issues with our canine friends.

Pomegranate juice can stain your hands and nails, so you may want to pull on some rubber/plastic gloves before you begin. If you don’t mind a beautiful pink hue on your hands just go for it. First step, always wash and dry all fruits and vegetables before eating them. This helps reduce the chance of ingesting bacteria and other harmful substances that may be on the outside. On your cutting board, slice the pomegranate in half, cutting through the stem. In the kitchen sink, place a medium sized bowl. To tap the seeds out I use the smooth side of a meat mallet (see photo). You can use a large metal spoon or even a hammer if you want (just make sure it’s clean). Over the bowl, hold one half of the pomegranate in your non-dominant hand with the seeds facing your hand. Tap on the smooth side that is facing up and let the seeds fall into you hand and bowl. Work your way around the entire piece of fruit. Once you get the outside layer, you’ll want to break the fruit apart and tap or pull the remaining seeds out with your fingers. Remove any excess white fibers that may still be attached to the seeds. You can eat these fibers (Yay! more fiber), it’s up to you.

If you don’t eat the seeds right away, cover the bowl and store in the refrigerator. I enjoy eating them right out of the bowl with a spoon, but you can toss them into a salad, cereal, yogurt, ice cream or a smoothie. Enjoy these beauties and amp up your antioxidant and vitamin C intake!