Pomegranates are such a powerful fruit. As we discussed in part one of this article, the overwhelming amount of antioxidants pomegranates offer have many incredible advantages on your performance, appearance, and health. But, my personal favorite reason to eat pomegranates is simple… they are delicious! Here are 3 easy recipes to help incorporate more miraculous pomegranate into your diet.
VIDEO: How to Peel
POMEGRANATE BASICS (as a side bar table)
Fresh pomegranates begin to ripen in September and are usually available through January
Where do they grow?
When choosing a fresh pomegranate, look for one with a deep purplish-red color that is heavy and dense for its size.
Many stores will carry the arils prepared and ready to eat, making them even easier to enjoy.
The juice is available at most grocers even when pomegranates are not in season, so you can benefit from the healthy antioxidants year round.
Dairy-free ● Fat-free ● Gluten-free ● Vegan ● Paleo
Crisp and refreshing, this drink is a delicious way enjoy pomegranate juice. Serve up this virgin cocktail anytime of day, or add a little rum to make things interesting.
Serves 1 / Prep time 5 min
2 tablespoons fresh lime juice
2 teaspoons Stevia or sugar substitute of your choice
10 fresh mint leaves
1 cup Ice
2 tablespoons pomegranate juice
2 tablespoons club soda
Pomegranate seeds (optional)
1 lime wedge (optional)
Ingredient tip: Traditionally, Mojitos are made with granulated sugar. If you don’t mind the extra calories, you can substitute sugar or agave syrup for the Stevia. Don’t forget that adding it, or a shot of rum, will change the nutritional values listed below.
In a cocktail shaker or large study glass, combine the mint, Stevia and lime juice. Muddle the ingredients until the mint leaves and limes are well mashed. If you don’t own a muddler, the blunt end of a cooking utensil like a spatula or wooden spoon will do the trick just fine.
Add pomegranate juice (and rum if you choose to) and mix well.
Place the ice in a glass and pour the mixture over the ice. Add the club soda and briefly stir.
Garnish with a few pomegranate seed and a lime wedge (optional).
Per Serving (1 drink)
Calories 31 ; Carbohydrates 8g ; Fat 0g ; Protein 0g
S.A.M. SALAD WITH POMEGRANATE SEEDS
Dairy-free ● Fat-free ● Gluten-free ● Vegan ● Paleo
Tender spinach, buttery avocado, and sweet mango pair perfectly with the tangy juice bursting out of each pomegranate seed. With antioxidants, healthy fats, vitamins, minerals and fiber, this salad will satisfy your taste buds and boost your health. Enjoy with grilled chicken breast or your favorite protein to make this meal complete.
Serves 1 / Prep time 15 min / Assembly 3 min
For the dressing
1 tablespoon balsamic vinegar
1 tablespoon lime juice
½ teaspoon dried basil
½ teaspoon dried cilantro
½ teaspoon salt
⅛ teaspoon ground ginger
For the salad
2 cups baby spinach leaves
½ mango, peeled and sliced
½ avocado, peeled and sliced
⅓ cup pomegranate seeds
To make the dressing
In a small bowl, combine all ingredients for the dressing. Mix well. Set aside.
To assemble the salad
On a large plate, spread the baby spinach leaves.
Top with alternating slices of mango and avocado.
Spoon the pomegranate seeds on to the center of the salad.
Drizzle the dressing lightly over the entire salad.
Per Serving (1 salad)
Calories 302 ; Carbohydrates 50g ; Fat 12g ; Protein 5g
POMEGRANATE PORK ROAST
Dairy-free ● Gluten-free ● Paleo
This savory roast is extremely simple to make but tastes like fine dining. After just a few hours in the slow cooker, you’ll find a tender piece of meat packed with flavor, ready to enjoy with your favorite vegetable side dishes.
Serves: 4 / Prep time: 15 min / Cook time: 4 hours / Rest: 10 min
1 (16 ounce) pork loin
2 teaspoons dried oregano
1 teaspoon ground coriander
1 teaspoon chili powder
½ teaspoon ground black pepper
½ teaspoon salt
¼ teaspoon cayenne pepper
2 tablespoons extra virgin olive oil
2 tablespoons minced garlic
1 tablespoon balsamic vinegar
1 tablespoon Dijon mustard
1 tablespoon maple syrup
1 cup pomegranate juice
Clean the pork loin and pat dry. Place the pork loin on a large plate and aside.
In a small bowl combine the oregano, coriander, chili powder, black pepper, salt and cayenne pepper. Mix completely. Coat the entire pork loin evenly in the mix of dry spices, then place the pork loin into the slow cooker.
In a small bowl, combine the olive oil, minced garlic, balsamic vinegar, Dijon mustard, and maple syrup. Stir until well blended. Gently spoon the mixture over the pork loin.
Pour the pomegranate juice into the slow cooker, gently drizzling some over the pork loin.
Set the slow cooker to high. Roast for 4 hours.
Gently transfer the pork loin from the slow cooker to a serving dish. Let rest for 10 minutes before carving. Serve warm.
Serving tip: The drippings are delicious drizzled over the pork, or you can use them to make a flavorful gravy.
Per Serving (4 ounces of meat and ¼ total drippings)
Calories 245 ; Carbohydrates 16.8g ; Fat 11g ; Protein 24g
All recipes and images are the intellectual property of Kendall Lou Schmidt.
Heidi Cannon’s Christmas Chocolate Protein Bark Recipe
Fitness Model Heidi Cannon launches her new cooking series on Fitness Gurls. She will be giving our readers, delicious and healthy recipes in 2019. Here’s her Christmas Chocolate Protein Bark Recipe Video.
Also, check out: Heidi Cannon’s Sweets Recipes
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How To Make Better Food Choices
Current trends and statistics show that people are making healthier decisions at the grocery store. In fact, according to a recent survey by the Grocery Manufacturers of America, “73 percent of primary grocery shoppers reported they were buying more nutritious and healthy foods and beverages than in the past.”
Also, check out: Should You Opt for the Gluten-Free Diet?
A major reason for this shift is a health consciousness in America, with millions of people looking to lose weight and get into shape. However, says nutrition expert Sherry Torkos, “consumers are frustrated with their lack of success with many of the fad diets that simply don’t work. Consumers are also becoming better educated about how to make food choices by using tools such as the glycemic index (GI), which is a ranking of food based on the rate of carbohydrate absorption they trigger.”
Carbohydrates are staples of the American diet. In fact, most Americans get about half of their calories from carbohydrates. However, simple carbohydrates such as potatoes, white bread and pasta are rapidly digested and ratio blood glucose to high levels. Fortunately, there may be a way to lower the GI of carb-rich foods by taking a supplement containing an extract of the white bean.
“The GI of white bread was significantly decreased by the addition of 3,000 milligrams of the Phase 2 brand white bean extract in powder form. At that dose, the GI was reduced by 20.23 points, or 39.07 percent,” says Jay Udani, M.D., medical director, Pacific West Research.
Though consumers have lowered their fat intake, experts agree that excess carbohydrate consumption remains a problem. Fat calories removed from the diet are usually replaced by even more troublesome carbohydrate calories, meaning increased consumption of high-GI foods. This sort of diet is considered a primary factor for “diabesity,” or type 2 diabetes brought on by being obese. Besides diabetes, overweight and obese individuals are at an increased risk for numerous other physical ailments, including hypertension, coronary heart disease, stroke and certain cancers.
“Consumers should steer towards the low-glycemic index foods, such as whole grains, most fruits, vegetables, nuts and legumes because they digest more slowly and don’t cause spikes in blood glucose and insulin levels,” adds Torkos.
Should You Opt for the Gluten-Free Diet?
Many people are opting for the gluten-free diet in order to ensure that they are able to lose weight as well as increase the energy levels. While some of the people are allergic to gluten but many people are voluntarily opting for the gluten-free diet. The question which remains is if you’re not allergic to gluten, should you opt for the gluten-free diet.
Also, check out: 3 Things You Should Try Out in Keto Diet
Before you make this decision, it is important for you to take into account the few factors. Only once you are able to take into account these factors, you will be able to decide easily whether you should opt for the gluten-free diet or not.
1 Basic reason:
You need to keep in mind that there are many weight loss programs and diets which you can follow. You should only opt for the gluten-free diet when you’re gluten intolerant. According to some stats, only 1% of the population is gluten intolerant. That is why, if you are opting for the gluten-free diet in order to lose weight, you have to think once again.
2 Most of the foodstuffs consist of gluten:
You need to keep in mind that many foodstuffs which you consume on a regular basis consist of gluten. This includes wheat as well as many other grains as well. Additionally, many condiments and spices also include gluten. Also, energy bars and ice creams also include gluten. Thus, whenever you’re looking at the foodstuffs which you cannot consume when you’re on the gluten-free diet, you will realize that there is quite a long list. This is one of the main problems when you’re opting for the gluten-free diet.
3 Eliminating a lot of unhealthy food:
When you are opting for the gluten-free diet, at the same point in time you will be able to eliminate a lot of unhealthy foodstuffs as well. You need to keep in mind that along with that, you will have to eliminate many normal foodstuffs as well. Only when you’re ready for that, you can look forward to the gluten-free diet.
Thus, instead of just following the trend, you have to find out as much information as you can about the gluten-free diet. Once you are able to do that, you will realize that it is not as easy as it sounds. In many of the cases, you will find that there are other diet plans which you can use in order to lose weight more effectively rather than the gluten-free diet.