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It’s the season to relish all things juicy and delicious and fruits fit the bill perfectly. Summer heat can kill appetite and making meals interesting could be a challenge. Including fresh fruits, juices, salads, and homemade drinks can make the summer meals more palatable. Pomegranate or anaar is an excellent fruit to hydrate, keep energy levels high and supplies essential nutrients which can keep immunity high during the season. Apart from its great and refreshing taste, the fruit has been used for medicinal purposes since time immemorial. According to several studies, pomegranate can be used in preventing and treating several types of cancer, cardiovascular disease, arthritis, and other diseases. The fruit also promotes wound healing and is good for reproductive system. (Also read: Nutritionist on easy ways to consume pomegranate, benefits; delicious recipes)
“Pomegranates are not only delicious but also incredibly healthy, making them a perfect addition to your summer diet. Bursting with antioxidants, vitamins, and minerals, pomegranates offer numerous health benefits,” says Nutritionist Anupama Menon in an interview with HT Digital.
Menon shares eight healthy and delicious ways to incorporate pomegranate into your summer diet:
1. Pomegranate Smoothie Bowl
Start your day with a refreshing and nutritious pomegranate smoothie bowl. Blend together frozen berries, a ripe banana, a handful of spinach, and a generous amount of pomegranate seeds. Top it with sliced fruits, granola, and a drizzle of honey. This vibrant and nutrient-packed bowl will provide you with a burst of energy to kickstart your day.
2. Pomegranate and Quinoa Salad
Combine cooked quinoa, mixed greens, chopped cucumber, cherry tomatoes, and a handful of pomegranate seeds. Toss the ingredients with a light dressing made from olive oil, lemon juice, and a pinch of salt. This salad is not only refreshing but also a great source of plant-based protein, fibre and essential nutrients.
3. Fresh Pomegranate Juice
One of the simplest and most refreshing ways to enjoy pomegranate is by extracting its juice. Cut open a ripe pomegranate and collect the seeds in a blender. Blend the seeds for a few seconds, and then strain the mixture through a fine sieve or cheesecloth. Squeeze in some lemon juice and add a touch of honey for sweetness, if desired. Serve it chilled, and you’ll have a healthy and refreshing drink to beat the summer heat.
4. Pomegranate Salad
Create a vibrant and nutritious salad by combining pomegranate seeds with fresh greens, such as spinach or arugula. Toss in some diced cucumbers, cherry tomatoes, and crumbled feta cheese. Drizzle with a light vinaigrette made from olive oil, lemon juice, and a hint of honey. The sweet and tart flavours of the pomegranate seeds add a burst of freshness to the salad.
5. Pomegranate Guacamole
Give your guacamole a healthy twist by adding pomegranate seeds. Mash ripe avocados, then stir in diced tomatoes, red onions, minced garlic, lime juice, chopped cilantro, and a handful of pomegranate seeds. The addition of pomegranate seeds adds a delightful crunch and a burst of sweetness to the creamy guacamole.
6. Pomegranate Chicken Skewers
Marinate chicken breast pieces in a mixture of fresh pomegranate juice, garlic, lemon zest, olive oil, and a sprinkle of herbs. Thread the marinated chicken onto skewers and grill them until cooked through. The tangy and sweet flavours of the pomegranate juice infuse the chicken, creating a juicy and flavourful dish.
7. Pomegranate Chia Pudding
In a jar, mix chia seeds, almond milk, a dash of vanilla extract, and a tablespoon of maple syrup. Stir well and let it sit in the refrigerator overnight. In the morning, top the pudding with pomegranate seeds and some crushed nuts. This pudding is a great option for a healthy and filling breakfast or snack.
8. Pomegranate Iced Tea
Brew a pot of your favourite herbal tea, such as green tea or hibiscus tea, and let it cool. Add a handful of pomegranate seeds and a few fresh mint leaves to the tea. Refrigerate it for a couple of hours, and then serve over ice. This refreshing and antioxidant-rich iced tea is a perfect way to stay hydrated during hot summer days.
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