They say that the things we work hardest for bring the most reward, and that’s especially true for the pomegranate. Its vibrant ruby-red color and intense flavor make the effort to de-seed this unique fruit entirely worth it. Pomegranates are not only delicious but also loaded with nutrition that supports immunity. You can find them now at several market stalls, a treat worth adding to your basket.

For many, though, it’s the prospect of de-seeding that makes pomegranates intimidating. If that’s you, I have great news! Follow the instructions below and you’ll then be able to remove the juicy seeds, known as arils, which are edible on their own, as toppings for cereal, yogurt, and ice cream, or to add a burst of flavor to your favorite recipes.

Step-by-Step Guide to De-Seed a Pomegranate:

1. Prepare your workspace:

• Set up a large bowl, ideally filled halfway with cold water. The water helps prevent juice splatters and makes separating the seeds easier.

2. Slice the pomegranate:

• Using a sharp knife, cut off the top “crown” of the pomegranate (the flower end).
• Score the skin by making shallow vertical cuts along the natural ridges (you’ll usually see 4–6). Don’t cut too deep—just enough to go through the skin.

3. Pull it apart gently:

• Holding the pomegranate over the bowl, carefully break it into sections along the scored lines. The sections should come apart easily.

4. Loosen the seeds:

• Submerge each section in the water and gently pull the seeds (arils) away from the white pith. The seeds will sink, while the pith floats, making them easy to separate.

5. Remove excess pith:

• Skim the floating pith from the surface of the water.

6. Drain the seeds:

• Once you’ve removed all the seeds, pour the contents of the bowl through a strainer to collect the seeds.

7. Pat dry and store:

• Lightly pat the seeds dry with a paper towel. Enjoy them immediately, or store them in an airtight container in the refrigerator for up to five days.

Storage

While the pomegranate season is short and only lasts through November, these fruits store surprisingly well. We recommend storing them in a cool, dry, well-ventilated place. Spread them on shelves or tables, or hang them by tying strings to their stems. They can also be refrigerated for freshness, with seeds or juice lasting up to five days in the fridge. Or, for longer-term storage, you can freeze pomegranates for up to a year.

Nutrition

Pomegranates pack an impressive nutritional punch, boasting around 11 grams of fiber and 4.7 grams of protein per fruit. They’re also rich in essential minerals like calcium, iron, magnesium, phosphorus, and potassium. But the real stars here are vitamin C and vitamin B9 (folate), which support immunity, reduce inflammation, and promote urinary health.

As we head into colder months and cold and flu season, adding fresh pomegranates to your diet could be the tasty immunity boost you need to stay well all winter long. Be sure to stock up while they’re in season—pomegranates bring a beautiful pop of color and flavor to any table, but they’re here only briefly.

Scroll down for fantastic recipes that highlight this incredible fruit. Happy eating!

Pomegranate arils are an awesome snack, but they can also be used in your favorite recipes to add a pop of flavor and color. Try out one of the recipes below and let us know how it goes!

Pomegranate Salad with Goat Cheese and Pecans

Ingredients:

• 4 cups mixed salad greens
• ½ cup pomegranate seeds
• ⅓ cup crumbled goat cheese
• ¼ cup toasted pecans
• ½ avocado, sliced
• 2 tbsp balsamic vinaigrette (or dressing of choice)

Instructions:

1. Arrange the salad greens on a plate.
2. Sprinkle with pomegranate seeds, goat cheese, pecans, and avocado slices.
3. Drizzle with balsamic vinaigrette and toss lightly.
4. Serve immediately and enjoy!

Pomegranate-Glazed Chicken

Ingredients:

• 4 chicken breasts
• Salt and pepper to taste
• 1 cup pomegranate juice
• 1 tbsp honey
• 1 tbsp balsamic vinegar
• ½ cup pomegranate seeds (for garnish)
• Fresh parsley (optional)

Instructions:

1. Season chicken breasts with salt and pepper.
2. In a skillet, cook chicken over medium heat until golden brown and cooked through (about 6-7 minutes per side).
3. In a small pot, combine pomegranate juice, honey, and balsamic vinegar. Simmer until it reduces to a thick glaze, about 10 minutes.
4. Pour the glaze over the chicken and sprinkle with pomegranate seeds and parsley.
5. Serve with rice or veggies on the side.

Roasted Brussels Sprouts with Pomegranate Seeds and Pecans

Ingredients:

• 1 pound Brussels sprouts, trimmed and halved
• 2 tbsp olive oil
• Salt and pepper, to taste
• ½ cup pomegranate seeds
• ⅓ cup toasted pecans
• 1 tbsp balsamic glaze (optional)

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Toss Brussels sprouts with olive oil, salt, and pepper, then spread them on a baking sheet.
3. Roast for 20-25 minutes or until golden and crispy.
4. Remove from the oven, transfer to a serving dish, and sprinkle with pomegranate seeds and toasted pecans. Drizzle with balsamic glaze if desired.