How to Cut a Pomegranate in 3 Easy Steps

Not sure how to cut a pomegranate without making a huge mess? You’re in luck. Whether you want to enjoy the health benefits and bold flavor of pomegranates by adding the seeds to salads, dips, smoothies or just on their own, here’s a safe, no-mess method for how to cut a pomegranate the proper way.

Health benefits of pomegranate

There’s a reason that pomegranates are one of the world’s favorite superfoods – they’re super good, and super good for you! They contain a range of beneficial plant compounds, unrivaled by other foods. Here are some of the science-backed health benefits of pomegranates:

• They’re packed with nutrients. The pomegranate is a fruit that contains hundreds of edible seeds called arils. These seeds are rich in fiber, vitamins and minerals.
• They can decrease inflammation. The punicalagins – extremely potent antioxidants – in pomegranate juice have been shown to reduce inflammation, one of the primary causes of many serious diseases, including cancer and diabetes. These punicalagins are so powerful that pomegranate juice has been found to have up to three times the antioxidant content of red wine and green tea.
• They may help fight prostate and breast cancers. Pomegranate juice may inhibit prostate cancer growth in men, thus decreasing the risk of death. Laboratory studies also suggest that pomegranate extract may help combat breast cancer cells.
• They can reduce hypertension. Regular intake of pomegranate juice has been shown to decrease blood pressure levels – in as little as two weeks!
• Pomegranates may help prevent heart disease. The fruit has been shown in some studies to improve your cholesterol profile and protect LDL cholesterol from oxidative damage.
• Pomegranates have antibacterial and antiviral properties. These properties may be useful in preventing or improving common gum diseases and yeast infections.

How to cut a pomegranate in 3 easy steps

Here’s how to safely cut and seed a pomegranate in just five minutes.

1. Wash and cut. Wash and thoroughly dry the pomegranate, then place it on a no-slip cutting board. Use a large chef’s knife to cut open the pomegranate into quarters. A small amount of juice will come out onto the cutting board. Rinse the cutting board right away to ensure the juice doesn’t stain it.
2. Submerge and seed. Place the quarters into a large bowl of water. Start to gently pull out the seeds with your fingers in the water. You’ll be able to turn the peel inside out to remove the seeds closest to the outer skin. The pomegranate seeds will sink to the bottom of the bowl, while the white pith will float to the top. Remove any pith that is stuck to the seeds with your fingers.
3. Strain and enjoy. Once you’ve removed of the seeds, skim off the white pith and strain out the water. And there you go. Beautiful, juicy pomegranate seeds, ready to eat.

How to store pomegranate seeds: Pomegranate seeds last five days refrigerated in a sealed container. However, they taste best when fresh.

How to eat more pomegranate

Pomegranate seeds are delicious and make a healthy snack on their own, but there are countless ways to use them in your favorite dishes. If you’re looking to incorporate more pomegranate into your diet, consider using them in:

• Salads: Top a shaved Brussels sprout salad or a bed of kale with pomegranate seeds for an added burst of flavor and color.

• Grains: Add pomegranate seeds to cooked rice, quinoa, farro or other grains for extra tang.
• Smoothies and juices: What’s easier than drinking your pomegranate seeds?
• Toppings for dips and yogurt: Add the seeds to creamy labneh or hummus or use them to top a yogurt parfait.
• Salsa: Pomegranate seeds are great for winter fruit- or vegetable-based salsas, the perfect topping for grilled fish, chicken or lamb chops.
• Drinks: Muddle pomegranate seeds and add them to mocktails or infuse water with them.