Pomegranate, the Jewel Box of the Winter Table

Pomegranates start appearing in the stores around the end of November, and their sweet-tart taste brightens the earth tones of winter foods through the end of February.

When buying pomegranates, look for larger ones that feel heavy in the hand, the best indicator of plenty of juice. Unopened, they keep for three months in the refrigerator. The seeds can also be separated and frozen in plastic bags or containers.

POMEGRANATE, CITRUS AND KIWI SALAD: Low-Fat Cooking

Carroll is the author of “No Cholesterol (No Kidding!) Cookbook” (Rodale Press, 1991).

Lettuce leaves

2 cups tangerine sections, chopped

1 cup pink grapefruit sections, chopped

2 cups peeled and sliced kiwi

Seeds from 1 pomegranate

1 teaspoon olive oil

Juice of 1 lemon

2 teaspoons mild honey

Arrange lettuce leaves on 4 individual salad plates. Top with tangerine, grapefruit and kiwi.

Combine pomegranate seeds, oil, lemon juice and honey in small bowl. Mix well and spoon on top of fruit.

4 servings. Each serving:

144 calories; 6 mg sodium; 0 cholesterol; 2 grams fat; 33 grams carbohydrates; 2 grams protein; 2.10 grams fiber.

POMEGRANATE AND GRAPE SWEET ASPIC: Low-Fat Cooking

This pomegranate gelatin dessert was inspired by cookbook author Elizabeth Schneider.

2 envelopes unflavored gelatin

3 cups white grape juice

1 cup seedless green grapes, halved

3 tablespoons fresh pomegranate seeds

Combine gelatin and 1 cup grape juice in medium saucepan. Cook over medium heat, stirring, until gelatin is completely dissolved, about 1 minute. Remove from heat and pour into medium bowl.

Add remaining 2 cups grape juice. Place bowl in larger bowl of ice and water until partly set, about 35 minutes, stirring occasionally. Gelatin will be lumpy and thick.

Using rubber spatula, gently fold in grapes and pomegranate seeds. Pour into 6 dessert glasses. Chill until firm.

6 servings. Each serving:

109 calories; 8 mg sodium; 0 cholesterol; 0 fat; 25 grams carbohydrates; 3 grams protein; 0.14 gram fiber.

EGGPLANT WITH GARLIC AND POMEGRANATE SAUCE: Vegetarian

This recipe is from Paula Wolfert’s “The Cooking of the Eastern Mediterranean” (HarperCollins, 1994). I’ve adapted it to lower the fat and simplified it a bit from the original.

2 large Japanese eggplants, unpeeled

2 tablespoons olive oil, warmed

2 tablespoons maple syrup or sugar

1 tablespoon lemon juice

1 teaspoon minced garlic

1/2 to 1 teaspoon salt

3 tablespoons shredded fresh mint

1 tablespoon chopped parsley

2 tablespoons pomegranate seeds

Slice eggplant into 1/2-inch ovals and, using 1 tablespoon olive oil, brush both sides and place on oiled baking sheets.

Bake at 425 degrees 12 minutes. Turn slices and bake until golden brown, 10 to 12 minutes more. Transfer slices to shallow serving dish, overlapping slightly.

Combine maple syrup, lemon juice, garlic, salt, mint, parsley and pomegranate seeds and pour over eggplant.

Cover and refrigerate overnight. Let come to room temperature before serving.

6 servings. Each serving:

64 calories; 198 mg sodium; 0 cholesterol; 5 grams fat; 6 grams carbohydrates; 0 protein; 0.11 gram fiber.