Pomegranate Objectives Participant will: 1. Explain a health benefit provided by pomegranates. 2. Describe cost- and time-effective strategies for incorporating pomegranates into family meals. 3. Explain how to select pomegranates. 4. Describe preparation and storage techniques for pomegranates, including cleaning, trimming, and storing. 5. Prepare and taste food that includes pomegranates. Required Materials: Recipe ingredients and utensils for demonstrations. Lesson handouts (see pgs. 6-7). Required paperwork for program. Optional Supplemental Materials: Pomegranates in various forms such as fresh, juice, molasses, etc. Preparation Required: Practice lesson material so you are comfortable giving lesson. View http://www.youtube.com/watch?v=mwrfmu9wbfm for a demonstration from Carolyn Washburn on how to peel a pomegranate and be prepared to demonstrate this during class. Practice recipes for demonstrations and understand recipe instructions and techniques. Gather ingredients and utensils needed for lesson and demonstration. Pre chop fruits and vegetables needed for each demo. Make copies of handouts enough for all class participants. Make copies of paperwork required by program. Begin cooking Barley and Wild Rice Pilaf with Pomegranate (see recipe pg. 7) before class begins so it can be sampled at end of class. 1
LESSON PLAN Introduction: Time: 2-3 minutes Welcome the class and thank them for making time to come. Briefly introduce yourself and the program. Ask the class: Pomegranates have been around for over 4000 years. Does anyone know when pomegranates were first mentioned in a written text? o Moses mentioned them in the Book of Exodus in the Holy Bible (1445 B.C.). Homer also makes references to pomegranates in the Iliad and Odyssey which were written in about 800 B.C. A pomegranate is a round fruit the size of an orange filled with hundreds of edible seeds called arils. The seeds are packed inside the fruit separated by fleshy membranes. Each juicy aril contains a crunchy center. The name pomegranate literally means many seeded apple. In fact, some scholars believe it was actually a pomegranate that tempted Eve in the Garden of Eden and not an apple. Native to the area once known as Persia, the pomegranate has been cultivated all through the Middle East and Europe. Spanish settlers planted the first pomegranate tree in California in 1769. Pomegranates now grow in many warm and arid climates throughout the world, including Southern Utah. The pomegranate is perhaps the most celebrated fruit in the world. For centuries it has appeared and been mentioned in myths, legends, religious traditions, and historical accounts in countries around the world. It is sometimes called the Jewel of Autumn. Almost every religion makes mention of or uses the symbol of the pomegranate in some way. It also represents vitality, fertility, and good luck in some cultures. Pomegranates are traditionally thrown and broken open at Greek and Turkish weddings and pictures of open pomegranates are a common gift at Chinese weddings. This represents the wish for the couple to have as many children as there are seeds. Ask the class: Can any guess how many arils are inside a pomegranate? o The average number is around 650. The juice from pomegranates will stain almost anything, which is why it was once used as a dye. The membrane of the pomegranate is used in the tanning process of Moroccan leather, which gives the leather a yellow hue. Objective 1: Explain a health benefit provided by pomegranates. Time: 2-3 minutes Ask the class: Pomegranates have something in common with a glass of milk. Anyone want to guess what that might be? o Unlike most fruits, pomegranates are high in calcium. They are also a good source of potassium and vitamins C and B 6. Calcium, a mineral, is an important component of strong bones and teeth. Vitamin C is an anti-oxidant, which works to fight cancer-causing agents in our bodies. In fact, pomegranates actually have more antioxidants than blueberries! When eaten on a regular basis, pomegranates have been shown to lower blood pressure and decrease the risk of heart disease and stroke. In some cultures pomegranates are used to treat mouth ulcers, the bladder, stomach, and even to expel tapeworms! 2
Objective 2: Describe cost- and time-effective strategies for incorporating pomegranates into family meals. Time: 3-5 minutes Ask the class: How do you incorporate pomegranates into your family s diet? Do you have any favorite recipes that include pomegranates? o Examples of ways to use pomegranates: As an elegant topping to almost anything such as yogurt, ice cream, cereal, pancakes, waffles, and salads; added to grains and risotto; in smoothies; juiced, dried, jammed, frozen, jellied, and made into molasses or syrup. Pomegranates can even be thrown together with meat and vegetables and wrapped in a whole wheat tortilla for a healthy lunch. Pomegranates are very popular in Spanish, Italian, Middle Eastern, and Latin American dishes The juice can be boiled down and concentrated to make Grenadine, a light syrup used to flavor cocktails, soft drinks, and confections. Pomegranates can be substituted for raisins, cranberries, cherries, and raspberries. Of course, one of the best ways to enjoy a pomegranate is by the handful. Objective 3: Explain how to select pomegranates. Time: 1-2 minutes Ask the class: Does anyone have any tips on how to choose a good, fresh pomegranate? Pomegranates are usually only available in grocery stores between September and January. Look for plump, heavy fruits without any visible bruises. Because the pomegranate plant has dense, thorny branches, it provides its own defense from insects and insecticides are rarely needed. Objective 4: Describe preparation and storage techniques for pomegranates, including cleaning, trimming, and storing. Time: 5-10 minutes Pomegranates can be stored in a cool, dry place for a couple of weeks or wrapped in the fridge for several months. Fresh arils or juice can be stored in the fridge for about 5 days. Separating the arils from the inner membrane causes them to squirt juice so it is important to know how to peel a pomegranate properly. Keep in mind pomegranate juice will stain so it is a good idea to wear an apron and to use a plastic cutting board. Demonstrate how to separate the arils under water (see video link in Preparation Required) Ask the class: Pomegranates have a pretty short season. What if you cannot find a good pomegranate in the store? o Pomegranate juice can be found in almost any grocery store. Be sure to check the label to make sure you are buying 100% juice and try to select the juice lowest in added sugar. Freezing pomegranate arils is a simple way to enjoy them anytime. Place dried arils on a cookie sheet and place them in them in the freezer. When they are frozen, transfer them to an air-tight bag or container. When defrosting pomegranate arils don t run them under hot water or they will lose their flavor. Pomegranate arils can be dehydrated and substituted for raisins, tossed in breads or muffin batter, or eaten alone. Pomegranates can be juiced using a few different methods. o Blend the arils in a blender or food processor then strain the juice in a strainer lined with cheese cloth to remove the woody centers. 3
o Press down and roll the whole pomegranate on the counter until you no longer hear the arils burst. The fruit can then be punctured and the juice poured out of the fruit. o When only a small amount of juice is needed, arils can be mashed with a fork against the side of a strainer. A medium-sized pomegranate will provide about ½ cup juice or ¾ cup fresh arils. Objective 5: Prepare and taste food that includes pomegranates. Time: 20 minutes Today we are going to make and taste a variety of recipes using pomegranates. Pomegranates add a sweet-tart flavor that perfectly off-sets the heat packed by Serrano chili peppers in this Pomegranate Guacamole. This recipe is perfect with your favorite tortilla chips! Demonstrate Pomegranate Guacamole (see recipe pg. 6). This Pear and Pomegranate Salad is a simple dish that can be enjoyed any day of the week but is elegant enough to be served as a starter to your holiday meal. Apples can also be substituted for the pear for extra crunch. Demonstrate Pear and Pomegranate Salad (see recipe pg. 6). Fruit salsas have become a must-have with the main dish of the meal. This one is sure to be a winner the next time you make beef, chicken, fish, or beans for dinner! Demonstrate Dixie Pomegranate Salsa (see recipe pg. 7). Pomegranate and banana come together to make a creamy smoothie perfect for breakfast or even a mid-day snack. The woody pomegranate seeds chop finely enough to resemble the texture of raspberry seeds. Demonstrate Pomegranate and Banana Smoothie (see recipe pg. 7). Wild rice is a great source of whole grains. Combined with the chewy texture of barley, this pilaf is perfect to adorn any holiday feast. For extra flavor and versatility sauté mushrooms with the onions. Toasted pine nuts also make a delicious addition, which complements the nutty flavor of the barley. Demonstrate Barley & Wild Rice Pilaf with Pomegranate (see recipe pg. 7). Conclusion Time: 5 minutes Pomegranates are a tasty, healthy way to get fruit into your breakfast, lunch, dinner, and snacks. They are packed not only with abundant flavor but are loaded with good nutrition, too. Ask the class: What did you learn today that you didn t know about pomegranates before taking this class? Ask the class: What will you do differently to make pomegranates a part of your families diet now that you have had this lesson? Ask the class: Are there any questions? Thank you for attending. Serve samples. 4
References: Bittman M. How to Cook Everything Vegetarian. Hoboken, NJ. Double B Publishing, Inc. 2007. Parsons R. How to Pick a Peach. New York, NY. Houghton Miffin Company. 2007. Wood R. The New Whole Foods Encyclopedia. New York, NY. Penguin Books. 2010. Ensminger AH, Robson JRK, Ensminger ME, Konlande JE. Foods and Nutrition Encyclopedia: Volumes 1 and 2. Boca Raton, FL. CRC Press; 1994. USU Extension. Pomegranate: A Dixie Tradition. Accessed Nov 2011. http://extension.usu.edu/washington/files/uploads/health%20and%20nutrition/pomegranate%20_2.pdf This material was funded by USDA's Supplemental Nutrition Assistance Program. The Supplemental Nutrition Assistance Program provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, call 1-800-221-5689 or visit online at http://www.fns.usda.gov/fsp/outreach/coalition/map.htm. In accordance with Federal law and U.S. Department of Agriculture's policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. To file a complaint of discrimination, write USDA, Director of Civil Rights, Room 326-W, Whitten Building, 1400 Independence Avenue, SW, Washington, D.C. 20250 or call (202) 720-5964 (voice and TDD). USDA is an equal opportunity provider and employer. This institution is an equal opportunity provider and employer. 5
The Pomegranate! ~The Jewel of Autumn for over 4000 years~ These juicy fruits are packed with nutrients and can be tossed into almost anything! How many ways can you find to add pomegranates into your diet? Pomegranate Guacamole ½ large onion, grated 2 garlic cloves, chopped 1 fresh Serrano chili pepper, seeded 2 tablespoons fresh cilantro 1 freshly squeezed lime ½ teaspoon salt 2 large ripe avocados 1 tablespoon pomegranate juice Arils (seeds) from one fresh pomegranate Pomegranates have more cancerfighting antioxidants blueberries! Finely chop the onion, garlic, Serrano pepper, and cilantro leaves. Place in bowl and add lime juice and salt, set aside. Peel and pit the avocados and place in a bowl. Mash with fork while slowly adding the tablespoon of pomegranate juice. Add onion and garlic mixture and fold together to make a course pulp. Gently fold in pomegranate arils. Serve with warm tortillas, tostadas, or corn chips. Yield: 6 servings than Pear and Pomegranate Salad 3 cups green leaf lettuce, rinsed and torn 1 Bartlett or Anjou pear ⅓ cup pomegranate seeds 1 tablespoon vegetable oil 2 tablespoons pomegranate juice 1 tablespoon lemon juice 1 teaspoon prepared Dijon-style mustard ½ tablespoon honey Ground black pepper to taste Divide the lettuce between two bowls. Halve and core the pear, then cut each half in slices. Divide the pear slices and pomegranate seeds among the two bowls and mix gently. Combine the vegetable oil, pomegranate juice, lemon juice, mustard, honey, and pepper in a saucepan. Bring to a boil over high heat; reduce heat and simmer, stirring frequently, until the dressing thickens slightly, about 2 minutes. Pour the warm dressing over the salads and serve. Yield: 2 servings 6
Dixie Pomegranate Salsa 1 pomegranate, seeded 2 oranges, peeled and cut into small pieces 1 bunch cilantro 1 jalapeño pepper, chopped 1 tomato, diced ½ teaspoon ground cumin 1-2 tablespoons lime juice Mix all ingredients together and serve. Yield: 4 servings Pomegranate and Banana Smoothie 1 pomegranate, seeded 1 cup low-fat vanilla yogurt 1 banana 5-8 ice cubes Combine all ingredients in a blender. Cover and blend on high speed until smooth. Yield: 2 servings. Pomegranates can be peeled under ice water to effortlessly release the arils and cut down on the mess. Cut off the crown, score the sides of the fruit then separate the segments under water. All of the peel and membrane will float to the top leaving only the juicy arils on the bottom. Drain off the water and enjoy! Barley & Wild Rice Pilaf with Pomegranate 2 teaspoons extra-virgin olive oil 1 medium onion, finely chopped ½ cup wild rice, rinsed ½ cup pearl barley 3 cups reduced-sodium vegetable broth 1 pomegranate, seeded 2 teaspoons freshly grated lemon zest 2 teaspoons chopped fresh parsley Heat oil in a large saucepan over medium heat. Add onion and cook, stirring often, until softened. Add wild rice and barley; stir for a few seconds. Add broth and bring to a simmer. Reduce heat to low, cover and simmer until the wild rice and barley are tender and most of the liquid has been absorbed, 45 to 50 minutes. Add pomegranate seeds, lemon zest, and parsley; fluff with a fork. Serve hot. Yield: 6 ¾ cup servings. This material was funded by USDA's Supplemental Nutrition Assistance Program. The Supplemental Nutrition Assistance Program provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, call 1-800-221-5689 or visit online at http://www.fns.usda.gov/fsp/outreach/coalition/map.htm. This institution is an equal opportunity provider and employer. 7