Orchard of Health — Pomegranate Recipes

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Pomegranates are one of nature’s most nutrient-dense fruits, and their seeds bring brightness, crunch, and antioxidants to both sweet and savory dishes. Below you’ll find simple ideas for adding pomegranates to daily meals, plus a collection of full recipes featuring salads, salsas, sauces, entrées, and desserts.

Published: April 2017 | Updated: December 2025

Make Pomegranates Part of Your Daily Diet

• Sprinkle fresh pomegranate seeds over salads or desserts
• Use pomegranate extract or syrup in marinades and glazes
• Add seeds as a garnish on rice, potatoes, or applesauce
• Eat pomegranate seeds by the handful—like tiny berries
• Top waffles, pancakes, or ice cream sundaes with pomegranate seeds

Pomegranate Recipes Collection

Fall Festival Fruit Salad

Serves: 4
5 A Day: Three servings

Ingredients

• 4 cups chopped spinach leaves

• 1 red apple, cored and thinly sliced

• ¼ lb grapes

• 1 cantaloupe or similar melon, peeled and cubed

• ½ cup pomegranate seeds

Directions

Prepare spinach and arrange on a serving platter. Top with apple slices, grape clusters, and melon pieces. Sprinkle pomegranate seeds over the salad. Chill until serving. Drizzle with citrus dressing.

Citrus Dressing

• ½ cup plain yogurt

• ¼ cup thawed unsweetened orange juice concentrate

Whisk ingredients until smooth.

Nutrition per serving: 186 calories, 2g fat, 8% calories from fat, 2mg cholesterol, 4g fiber, 55mg sodium.

Herbed Pomegranate Salsa

Serves: 4
5 A Day: One serving

Ingredients

• 2 Tbsp chopped fresh mint

• 2 Tbsp chopped fresh cilantro

• 2 Tbsp chopped Italian parsley

• ½ cup chopped small red onion

• Seeds from 1 pomegranate

• 6 Tbsp fresh lime juice

• 2 tsp lime zest

• 1 chopped jalapeño pepper

• 1 chopped serrano pepper

• 1½ cups diced tomato

• 1 Tbsp olive oil

• ½ tsp salt

• 1/8 tsp ground white pepper

Directions

Mix all ingredients in a bowl and toss gently. Cover and refrigerate at least 2 hours before serving.

Nutrition per serving: 77 calories, 2g fat, 230% calories from fat, 0mg cholesterol, 1g fiber, 305mg sodium, 1g protein.

Pomegranate & Banana Salad

Serves: 4
5 A Day: Two servings

Ingredients

• Seeds from 2 chilled pomegranates

• 4 bananas, sliced

• 1 Tbsp palm or brown sugar

• Juice of 2 limes (or ¼ cup)

Directions

Mix lime juice with sugar to dissolve. Arrange pomegranate seeds in the center of each plate; circle with banana slices. Drizzle dressing over the top.

Nutrition per serving: 83 calories, 0g fat, 0% calories from fat, 0mg cholesterol, 2g fiber, 7mg sodium.

Jicama, Green Bean & Pomegranate Salad

Serves: 4
5 A Day: Two servings

Ingredients

• Seeds from 1 fresh pomegranate

• ½ cup pomegranate juice

• 1½ lbs jicama, cut into sticks

• 2 lbs thin French green beans

• ¼ cup walnuts, chopped

• 1 Tbsp fresh parsley

• 1 Tbsp extra-virgin olive oil

• 1 Tbsp fresh lemon juice

Directions

Toss jicama with pomegranate juice and chill 30 minutes.
Blanch green beans until crisp-tender; plunge into ice water to stop cooking.
Combine jicama, beans, pomegranate seeds, and walnuts. Add parsley, olive oil, lemon juice, salt, and pepper. Toss and serve.

Nutrition per serving: 261 calories, 9g fat, 28% calories from fat, 0mg cholesterol, 17g fiber, 23mg sodium.

Pomegranate Syrup (Grenadine)

Makes: About eight ¼-cup servings

Ingredients

• Seeds from 2 large pomegranates (about 2 cups)

• 1½ cups sugar

Directions

Combine seeds and sugar in a non-aluminum saucepan. Mash thoroughly and let rest 12–24 hours. Bring to a boil, simmer 2 minutes, then strain, pressing to extract juice. Pour into a sterilized jar, cool, and refrigerate.

Nutrition per serving: 171 calories, 0g fat, 0g protein, 44g carbohydrates.

Grilled Eggplant with Pomegranate Sauce

Serves: 6
5 A Day: One serving

Ingredients

• 1 large eggplant

• 2 Tbsp olive oil

• 3 garlic cloves

• ½ cup pomegranate syrup

• 1 tsp salt

• Minced parsley (garnish)

• ½ cup pomegranate seeds (garnish)

Directions

Slice eggplant and salt slices; press for 30 minutes to draw out moisture. Pat dry.
Brush lightly with olive oil and grill for 3 minutes per side.
Mash garlic with salt into a paste. Mix with pomegranate syrup.
Spread sauce on warm eggplant slices. Garnish with parsley and pomegranate seeds.

Nutrition per serving: 239 calories, 2g fat, 27% calories from fat, 0mg cholesterol, 2g fiber, 397mg sodium.

Spicy Pomegranate Baked Pears

Serves: 4
5 A Day: One serving

Ingredients

• 4 firm baking pears

• 1 cup pomegranate syrup

• 2 Tbsp lemon juice

• 1 cinnamon stick

• 4 whole cloves

Directions

Preheat oven to 350°F.
Peel pears, halve, and core. Arrange cut-side down in a baking dish.
Combine syrup, lemon juice, cinnamon, and cloves; pour over pears.
Bake 45 minutes, basting often, until pears are tender.

Nutrition per serving: 342 calories, 1g fat, 5% calories from fat, 0mg cholesterol, 5g fiber, 2mg sodium.

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