Pomegranate season typically runs from October to January, making it peak season to enjoy this amazing fruit!

In addition to their high vitamin C content, pomegranate’s are high in antioxidants, which help the body fight free radicals that cause cell damage. Pomegranate juice is higher in antioxidants than red wine, green tea, blueberry and cranberry juice.

Pomegranates are rich in polyphenols, plant chemicals known to reduce the inflammation process associated with heart disease. Chronic  inflammation in the body has been linked to an increased risk of  heart disease and stroke.

While scientific research is still in its early stages, there are a number of studies that suggest pomegranates may prevent or help treat certain types of cancer. According to a study done by Lake Erie College of Osteopathic Medicine (LECOM) School of Pharmacy, pomegranates produced anticancer effects in experimental models of lung, prostate and skin cancer. Similarly, a three year University of California study concluded that drinking 8 ounces of pomegranate juice per day may cut down the effect of prostate cancer in men. Specifically, the study showed that the period during which PSA levels in men treated for prostate cancer remained stable, increased by nearly four times.

TIP: A perfectly ripe pomegranate will be heavy and have smooth, deep red skin. Older pomegranates normally weigh less than the fresh ones as they contain less juice and tend to be more dried out.

Considered a sacred fruit in many cultures, pomegranates are very versatile and make a great addition to everything from salads to sorbets.

Pomegranate and Cucumber Salad

This salad is the perfect accompaniment to any holiday festivity!

• 2 pomegranates
• 2 large cucumbers
• 1 can of garbanzo beans
• 2 cloves of garlic pressed
• 4 or 5 fresh basil leaves chopped

Vinaigrette:

• extra-virgin olive oil
• red wine vinegar
• salt and pepper to taste

Directions:

Peel the cucumbers and cut into small cubed pieces. Remove the seeds from the pomegranates and discard the rind. Add both the cucumbers and pomegranate seeds to a serving bowl.

Drain and add the garbanzo beans, garlic and basil and toss all the ingredients together.

Using 1 part red wine vinegar to 2 parts olive oil, add the dressing to the salad and mix thoroughly. Allow salad to rest in the fridge briefly before serving. Enjoy!

As the name implies, breakfast literally means to “break one’s fast,” following a good nights rest. According to the American Dietetic Association, the body uses breakfast to refuel its glucose stores and provide the brain and muscles with energy to function throughout the day. However, this doesn’t permit us to indulge in bottomless bowls of sugary cereal to meet our glucose requirement. Instead, look for breakfast options that are high in protein and fiber and low in calories, fat and sugar. Rest assured, following these guidelines doesn’t mean sacrificing taste!

Oatmeal: Top of the list for a reason, oatmeal is an excellent source of dietary fiber. Oats offer many benefits to the body, including improved heart health, bowel function and even a reduced risk of certain cancers and obesity. Instant oatmeal is just as nutritious as regular oatmeal and it’s easier and quicker to prepare!

Mix 1 sachet of instant oatmeal with 1/2 cup of low-fat milk, heat and drizzle with honey. Enjoy!

English muffin with peanut butter: A good source of dietary fiber and calcium, a whole-wheat English muffin is an excellent alternative to traditional bread. It’s low in calories, low in saturated fat and low in cholesterol. Opt for all-natural peanut butter that’s free of added ingredients and preservatives. Adding banana not only makes for a fantastic flavor combination but also adds 1 fruit serving.

Toast 1 light, whole-wheat English muffin and serve with 1 Tbsp of peanut butter and 1 small banana (sliced).

Granola and fruit parfait: When buying granola, pay attention to sugar content (5 grams or less) and look for a granola that contains nuts. Walnuts are high in omega-3s and taste great. For the most nutritious granola, consider making your own; the only way to completely avoid added sugars and preservatives.

Combine 1/2 cup of granola with 1 cup of plain, low-fat yogurt and 1/4 cup of fresh or frozen berries.

Egg and cheese burrito: Eggs are an amazing, natural source of protein. For the highest quality egg, buy organic, free-range.  Eggs enriched with omega-3 fatty acids are a product of hens feeding largely on kelp and flax seed and provide more nutritional benefit than regular eggs.

Fill one whole wheat, low-carb tortilla, with 1 scrambled egg, half a cup of low-fat shredded cheese and 1 Tbsp of salsa.

Fruit Smoothie: Possibly the easiest and most delicious way to meet your daily fruit recommendation, a fruit smoothie is a far healthier alternative to a shake. Using low-fat yogurt to thicken the smoothie and freshly-squeezed fruit juice as the liquid ingredient makes for a low-fat smoothie free of added sugar.

Combine approximately 1/2 cup of frozen or fresh fruit with 3/4 cup of low-fat yogurt, 1/2 cup of fruit juice and  a few cubes of ice.  Blend to desired thickness and enjoy!

Grilled Onion Rings

Prep:  15 minutes     Yield:  4 to 8 servings

Grilled onions are unusually sweet, slightly smoky, and versatile.  Serve them in salads, over burgers, salmon fillets, lamb chops, or stuffed in omelets.  Leftovers are great served over or under poached or fried eggs for breakfast, with a side of leftover cooked kale, collards, broccoli, or Brussels sprouts or over a green salad with leftover meat in a pack lunch!  If you don’t have a covered grill or porch (for winter grilling), cook the onions in a grill pan or George Foreman-type grill indoors. If you are looking for a recipe for onions, these grilled onion rings are not only healthy but delicious.

Basic ingredients:
4  medium-large red onions
Olive oil, to coat
1/2 teaspoon ground black pepper, to mre if desired
1 tablespoon coarsely ground rosemary, sage, thyme, dried parsley or your favorite blend, to taste
1/2 to 1 teaspoon finely ground sun-dried, mineral rich sea salt (Celtic®, Real Salt®, or Malden Salt®) (optional)

1.    Cut ends off of onion, then peel back and remove skin.  Slice onions into rounds, about 1/3-inch thick.  (Thin slices are apt to stick, burn, or fall through grill grates.)
2.    Brush both sides of onion slices with olive oil and dust with herbs, spices, and sea salt if desired.  Place on grill grates and cook approximately 6 minutes per side, or until onions darken around edges and rings start to separate.
3.    Remove from grill and serve warm, or refrigerate in a Pyrex bowl with a lid and serve cold or at room temperature in a salad on omelet. Use within 3 to 4 days for optimal freshness, flavor, and nutrition.

Variations:

*    Onion Rings in a Grill Pan:  Lightly brush grill pan with olive oil; warm on moderate heat and until piping hot.  Cut onion rings 1/4-inch thick.  Lightly brush with oil and dust with herbs and spices as desired. Cook for approximately 4 to 5 minutes per side, until slightly charred, soft, and rings start to separate.  Hope you enjoy this grilled onions recipe!

Thanks to my friend Chef Rachel for this awesome recipe.

Source of recipe: The Garden of Eating: A Produce Dominated Diet & Cookbook by Rachel Albert Matesz & Don Matesz (Planetary Press, 2004)

Available on this site: http://www.thegardenofeatingdiet.com/

So, here’s a great ‘healthy comfort food’ recipe.  This isn’t gourmet, but hey, when you need comfort food, who wants  to spend 2 hours in the kitchen?

(Pretty) Healthy Eggplant Parmesan

2-3 Medium eggplants
12 oz. Marinara style tomato sauce ( add fresh basil or oregano)
1 lb. Low fat, part-skim Mozzarella, shredded
1 c. Parmesan cheese ( a raw aged cheese would be even better, if you can get it)

Wash and dry eggplant, cut off ends. Slice into 1/4 inch to 1/2 inch slices. Sprinkle generously with a good healthy sea salt ( I use Crystal Himalayan sea salt.) Now, instead of frying we will steam the eggplant for about 7 minutes.  Lightly coat a 13 x 9 inch pan with extra virgin olive oil. Then spread pan with sauce, lightly.  Place a single layer of eggplant on bottom of pan, then sprinkle some, not all, mozzarella cheese then Parmesan cheese over that. Spread more sauce over the top. Repeat until pan is about 3/4 full, finish with Parmesan cheese.

Bake at about 350 degrees for about 30-45 minutes or until cheese is melted and bubbly. You can flash broil at the end if you like a crisp top.

Open a bottle of organic red wine. Snuggle. Enjoy!