Pomegranate is a fruit with a hard red skin. The inside contains a papery white flesh which is usually thrown out. The fruit’s crunchy seeds are edible, though. Each seed has a red, jelly-like outer layer which is sweet.

Select pomegranates that are plump, round and heavy for their size.

Whole fruits can be stored in a cool dry area for about 1 month. They last in a refrigerator for up to 2 months.

Cut in sections with a sharp knife. Then tap the seeds out or scoop with your fingers. Throw away the white portion. Seeds can be rinsed to remove any white flakes from the inside of the fruit. Use in salads or as a garnish for soups and desserts.

Low in fat, saturated fat free, cholesterol free, sodium free, an excellent source of fiber, vitamin C and K, and a good source of potassium, folate, and copper.