The Antioxidant-Rich Ingredient I Add to Recipes All Winter Long, According to a Food Writer

The first Saturday of May is a holiday for me. True, it might be Cinco de Mayo, depending on the year. But the real reason for my annual celebration? This marks the start of our local farmers’ market season. Spanning nine city blocks and with more than 300 vendors, the market offers me the opportunity to  stock up on fresh, seasonal fruits and vegetables (as well as locally made hot sauces, candles and floral bouquets). It doesn’t hurt that it’s within walking distance of my home.

The last week of October is always bittersweet. Sure, I adore sweater weather and the promise of holiday festivities on the horizon. But this marks the end of market season—and it means that the days will continue to get shorter and fresh produce will be far less abundant here in Iowa.

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After reporting on nutrition for more than 15 years, I know the many health benefits of fruits and vegetables, so I’ve become pretty familiar with making the most of frozen produce when my favorites aren’t in season. Still, as I was dining at a restaurant last winter, I was delighted to be reminded of an ingredient that’s in season when few others are in my neck of the woods. Since then, it’s become a must-buy on nearly every supermarket trip between late October and February. 

The surprising little gems I’m currently hooked on? Pomegranate seeds (aka arils). With a whopping 6 grams of gut-friendly fiber per ¾-cup serving and a solid dose of vitamins C, E and K, as well as a high amount of chronic-inflammation-reducing antioxidants, pomegranates have tempting health benefits.

What Are Antioxidants, Again?

As our bodies go about performing their natural duties, chemical reactions can generate reactive substances that contain oxygen. This process is called oxidation. Exposure to environmental factors like UV rays, pollution and cigarette smoke can exert oxidative stress within the body. If we don’t consume enough antioxidants to help “clean up” this oxidative buildup, it has the potential to contribute to the development of chronic conditions like cancer and heart disease.

Every food contains macronutrients (carbs, fat, protein) and micronutrients (vitamins and minerals). Some items also contain some beneficial antioxidants that our bodies can use to help “sweep up” the oxidation hanging around to prevent or delay that possible cell damage. Some vitamins and minerals qualify as antioxidants, as do substances like anthocyanins, carotenoids, flavonoids, catechins and polyphenols. Many of the classic “superfoods” like kale, blueberries and nuts are strong sources of antioxidants, as are other surprising antioxidant-rich foods like prunes, apples, onions and beans. And, of course, pomegranates. The arils and the juice both deliver a powerful dose of antioxidants (including polyphenols and flavonoids), along with other anti-inflammatory and anticarcinogenic compounds. In tandem, these “anti” elements appear to reduce the risk for osteoarthritis, heart disease, Alzheimer’s disease and certain types of cancer. 

Why Pomegranate Is One of the Best Winter Ingredients

What seals the deal to make pomegranates my favorite fresh winter ingredient is their flavor and versatility. Prior to last January, my pomegranate consumption mainly came in the form of pomegranate juice, which was only on rare occasions … and, admittedly, often in the form of a cocktail. All of that changed when I was alerted to the ability of the sweet-tart ruby red fruit to shine in savory recipes when I discovered them in a grilled shrimp chopped salad I ordered at Pink Dolphin while on a work trip in Phoenix. Alongside the smoky shrimp, tart green apple, tender greens and nutty manchego cheese and pumpkin seeds, the pomegranate seeds added a delightful burst of freshness, juiciness and crunch. Each time I discovered a pomegranate seed or two in a bite, I found myself hunting for more to add to the next forkful. 

For the rest of that pomegranate season, and now that we’ve entered a new one, I’ve become a master at removing the arils from the husk. (While brands like Pom Wonderful sell the seeds in cups, I find that buying the whole fruit is a much more budget-friendly option.) I grab one—or a few—on each Costco run, then look forward to featuring the seeds in sweet and savory meals and snacks throughout the day.

Admittedly, they’re grown in warmer climates than snowy Iowa. Still, fresh pomegranates beautifully bridge the gap until I can shop ultra-local again.

How to Use Pomegranate Seeds 

So far, in addition to tossing pomegranate seeds into leafy green, lentil, whole-grain and fruit salads, I’ve relished them in a chicken thigh and potato skillet, stirred them into Greek-style yogurt, used them as a garnish on baked Brie, tossed them with roasted Brussels sprouts and butternut squash, and featured them as a topping on pancakes and waffles. 

With several months between me and the glorious start of the farmers’ market and spring produce season, you’ll be finding me cooking my way through everything from Beef Tenderloin with Pomegranate Sauce and Farro Pilaf to Whipped Feta with Pomegranate, Pistachios and Honey.  

The Bottom Line

Pomegranates are one of the best winter ingredients to add to your meal plan. Not only are they in season when few other fresh fruits are (besides citrus), but they’re also rich in nutrition and sweet-tart flavor. I’ve become such a superfan of adding pomegranate seeds to snacks and meals when they’re in season that I’ve taken to investing in bags of frozen pomegranate arils even when it’s farmers’ market season. These little gems are worth celebrating all year long.