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3 Quick And Easy Heart-Healthy Pomegranate Juice Recipes

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3 Pomegranate Juice Recipes

For a healthy heart, juice up 1 cup mixed berries like strawberries, blackberries, blueberries, and raspberries; 1/4 cup pom pips; and 1 apple, cut into wedges. Or juice 1 beet, 1/4 cup pom pips, 1/2 cup each strawberries and cherries, and 1 apple cut into wedges. The fruits will mask the beet taste and make this a hit with your kids. Or juice together 1 cup pom pips and 2 cups blueberries for an appetizing blue cooler.

The pomegranate is one of the oldest fruits in recorded history. Native to the area of modern-day Iran and Iraq, it has been cultivated since ancient times and has spread through the world. Lately, there’s been a parade of products featuring this exceptionally healthy fruit, from juices and teas to energy bars and syrups. But many people have no idea how to have a pomegranate and are intimidated by all those little seeds. My answer? Juice it.

Why You Should Have Pomegranate Juice

Because pomegranate has several health benefits. To name only a few:

  • Pomegranate juice (240 mL/day) appears to be particularly useful in improving heart health as it is rich in antioxidants, such as soluble polyphenols, tannins, and anthocyanins.1
  • Animal research indicates that components of pomegranate juice can retard atherosclerosis, reduce plaque formation, and improve arterial health.2
  • A review of pomegranate research stated that consumption of pomegranate juice may help reduce systolic blood pressure by inhibiting an enzyme (serum angiotensin-converting enzyme) that causes vascular contraction.3
  • Pomegranate juice improves the lipid profiles (cholesterol) of people with diabetes.4
  • Clinical studies have shown that pomegranate juice also has anticancer properties.5

Here are three easy and quick pomegranate juice recipes.

3 Pomegranate Juice Recipes

1. Berry Happy

This juice is super healthy because it combines flavonoid-rich berries with pomegranate. Flavonoids are antioxidants that prevent inflammation and help the heart.

Pomegranate Juice Recipes

Ingredients

  • 1 cup mixed berries (such as blueberries, raspberries, strawberries, and blackberries)
  • 1/4 cup pomegranate pips
  • 1 apple or ripe pear, cut into wedges

Method

  • Juice the berries, then the pomegranate pips.
  • Juice the apple and mix the juices.

2. Red And Fruity

This juice is great for finicky kids and takes advantage of the red pigments in berries, cherries, and pomegranate to cover up the beet taste.

red-and-fruity

Ingredients

  • 1/2 cup strawberries
  • 1/2 cup pitted cherries
  • 1 beet
  • 1/4 cup pomegranate pips
  • 1 apple, cut into wedges

Method

Juice the strawberries and cherries, followed by the beet, pomegranate, and apple.

3. Pommy Blue Juice

This refreshing purple-blue juice is as beautiful as it is healthy.

pommy-blue-juice

Ingredients

  • 1 cup pomegranate pips
  • 2 cups blueberries

Method

Juice the fruits all at once and enjoy.

How To De-Seed A Pomegranate

Juicing is an easy way to use pomegranates. But how do you de-seed the fruit? The first step involves cutting off the crown of the pomegranate. This is the part with the stem at the top. Once the crown is removed, cut the pomegranate into four sections. Place the sections into a bowl of water and, using your fingers, gently roll the pips out from the membrane. Once the seed pips have been separated, drain out the water, and you are ready to place them in the juice extractor. Or use these methods to de-seed your pomegranate.

Send us your recipes too!

References   [ + ]

1. Sumner, Michael D., Melanie Elliott-Eller, Gerdi Weidner, Jennifer J. Daubenmier, Mailine H. Chew, Ruth Marlin, Caren J. Raisin, and Dean Ornish. “Effects of pomegranate juice consumption on myocardial perfusion in patients with coronary heart disease.” The American journal of cardiology 96, no. 6 (2005): 810-814.
2. Aviram, Michael, Mira Rosenblat, Diana Gaitini, Samy Nitecki, Aaron Hoffman, Leslie Dornfeld, Nina Volkova et al. “Pomegranate juice consumption for 3 years by patients with carotid artery stenosis reduces common carotid intima-media thickness, blood pressure and LDL oxidation.” Clinical Nutrition 23, no. 3 (2004): 423-433.
3. Stowe, Caroline Bell. “The effects of pomegranate juice consumption on blood pressure and cardiovascular health.” Complementary therapies in clinical practice 17, no. 2 (2011): 113-115.
4. Esmaillzadeh, Ahmad, Farideh Tahbaz, Iraj Gaieni, Hamid Alavi-Majd, and Leila Azadbakht. “Concentrated pomegranate juice improves lipid profiles in diabetic patients with hyperlipidemia.” Journal of medicinal food 7, no. 3 (2004): 305-308.
5. Adhami, Vaqar Mustafa, Naghma Khan, and Hasan Mukhtar. “Cancer chemoprevention by pomegranate: laboratory and clinical evidence.” Nutrition and cancer 61, no. 6 (2009): 811-815.
Michael T. Murray

Michael T. Murray ND is a naturopathic physician regarded as one of the world's top authorities on natural medicine. An educator, lecturer, researcher, and health food industry consultant, he is the author of more than 30 books, including his new book, The Complete Book of Juicing, Revised and Updated: Your Delicious Guide to Youthful Vitality (Clarkson Potter, 2014). Learn more at www.DrMurray.com.

Michael T. Murray

Michael T. Murray ND is a naturopathic physician regarded as one of the world's top authorities on natural medicine. An educator, lecturer, researcher, and health food industry consultant, he is the author of more than 30 books, including his new book, The Complete Book of Juicing, Revised and Updated: Your Delicious Guide to Youthful Vitality (Clarkson Potter, 2014). Learn more at www.DrMurray.com.