ÂŁ6.99/$8.99 ISBN 978-1-4088-8734-9
90100
9 781408 887349
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POMEGRANATE
In this beautifully designed book you will discover the history of the pomegranate, its health benefits, fascinating facts, delicious recipes and beauty treatments.
SUPER FOOD
The beautiful ruby-bejewelled pomegranate can still inspire awe; it can also be used in a wide range of recipes to add an exotic element, and its nutritional value is incredible.
SUPER FOOD
POMEGRANATE
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BLOOMSBURY and the Diana logo are trademarks of Bloomsbury Publishing Plc First Published in 2017 Š Bloomsbury Publishing plc Created for Bloomsbury by Plum5 Ltd Photographs and Illustrations Š Shutterstock All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or any information storage or retrieval system, without prior permission in writing from the publishers. No responsibility for loss caused to any individual or organization acting on or refraining from action as a result of the material in this publication can be accepted by Bloomsbury or the author. British Library Cataloguing-in-Publication Data A catalogue record for this book is available from the British Library. Library of Congress Cataloguing-in-Publication Data A catalogue record for this book is available from the Library of Congress. ISBN: 9781408887349 2 4 6 8 10 9 7 5 3 1 Printed in China by C&C Printing To find out more about our authors and books visit www.bloomsbury.com. Here you will find extracts, author interviews, details of forthcoming events and the option to sign up for our newsletters.
SUPER FOOD POMEG R ANAT E
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INTRODUCTION ‘Let us go out early to the vineyards, and see whether the vines have budded, whether the grape blossoms have opened and the pomegranates are in bloom. There I will give you my love.’ Song of Solomon 7 v 12
HEALTH BENEFITS The health benefits of pomegranates are so impressive that in 1546 the Royal College of Physicians included a golden pomegranate in its coat of arms, probably in recognition of the fruit’s historic connection with health. Although they are rich in many vitamins and minerals, including Vitamin B6, copper, manganese, and phosphorus, the main benefit of pomegranates is their amazingly high antioxidant content. Pomegranates contain three types of polyphenols, including two unique antioxidants, namely punicalagin, which makes up around half the antioxidant qualities, and punicic acid, both of which are hugely beneficial to health. They have been shown in studies to have powerful anti-cancer properties, especially in relation to prostate cancer. These antioxidants are also thought to be good for your heart by lowering blood pressure and keeping arteries clear, thus
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POMEGRANATE – HEALTH BENEFITS
facilitating good blood flow. They can also help with lowering cholesterol. The antioxidants and flavonoids in pomegranates have been shown to benefit brain nerve cells, thus protecting against memory loss in diseases such as Alzheimer’s. Pomegranates are good for your mood as they contain oestrogen, and may also stimulate serotonin receptors. Their potassium content is also good for fighting depression, as well as being good for digestion. Our digestive systems also benefit from the high-fibre content of pomegranates. Pomegranates are amazingly good for skin and are used in many beauty treatments, since their ellagic
acids boost collagen and elastin, keeping skin plump and young, and the antioxidants, including a very high Vitamin C content, fight inflammation, thus preventing signs of ageing. Pomegranates contain high amounts of Vitamin K, which is good for bones and helps with blood clotting, as well folate which protects against birth defects. Folic acid has also
been shown to decrease the risk of stroke. Pomegranates are even good for oral health as they have been shown to reduce the build-up of plaque in your mouth. The sugar content in pomegranates is quite high, but luckily you only need a very small amount to get all the health benefits. We should be including pomegranate in our diet every day!
HEALTH BENEFITS – POMEGRANATE
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RECIPES ‘In the dense foliage of the inner garden Pomegranates like bright green stone, And barbed, barbed with a crown. Oh, crown of spiked green metal Actually growing!’ D.H. Lawrence Pomegranate (1923)
BREAKFAST SERVES: 2 PREPARATION: 5 MINUTES DF
GF
VG
V
INGREDIENTS • 200ml pomegranate juice • 200ml water • ½ ripe banana • 100g mixed berries
SMOOTHIES Pomegranates are incredibly rich in antioxidants, and in these recipes are paired with berries which are similarly endowed, to give your immune system a super-charged boost!
BANANA & MIXED BERRIES Bananas are full of potassium and spinach is bursting with nutrients, while the mixed berries provide Vitamin C. Just blend the ingredients and enjoy.
• a handful of spinach leaves
INGREDIENTS • 200ml pomegranate juice • 200ml almond milk • a handful of blueberries (you can use frozen ones) • 1 pear, peeled and chopped
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POMEGRANATE – RECIPES
BLUEBERRY & PEAR Blueberries are another great source of antioxidants, here blended with sweet almond milk for a tasty breakfast drink.
DUCK SALAD SERVES: 2 PREPARATION: 20 MINUTES DF
GF
A simple and sophisticated salad. Duck works well when served with fruit, and here the mango and pomegranate flavours make an exotic balance to the richness of the meat.
INGREDIENTS
METHOD
• 1 large duck breast, cooked
Cut the duck breast up into slices. Place in a bowl with the mango and red pepper. Add the lemon juice, pomegranate juice and pomegranate seeds and mix well. Season to taste.
• ½ ripe mango, peeled and cut into thin slices • 1 red pepper, sliced thinly • juice of ½ lemon • 1 tbsp pomegranate juice
Serve with lettuce leaves, drizzle with pomegranate molasses and garnish with the slices of lemon.
• 4 tbsp pomegranate seeds • salt and freshly ground black pepper • a little gem lettuce • pomegranate molasses, to drizzle • ½ lemon, sliced thinly
RECIPES – POMEGRANATE
17
SERVES: 2 PREPARATION: 20 MINUTES
INGREDIENTS For the grenadine: • 400ml pomegranate juice • 85g sugar • 1 tbsp pomegranate molasses
TEQUILA SUNRISE The non-alcoholic syrup grenadine was traditionally made from pomegranates, but more often now it includes other red fruits or colourants. You can make your own though and enjoy a real Tequila sunrise.
• 1 tsp lemon juice For the cocktail: • ice cubes • 60ml tequila • 150ml orange juice • slice of orange and a cherry, to garnish
METHOD Simply heat the grenadine ingredients very gently in a pan until the sugar is dissolved and allow to cool. To make your Tequila Sunrise heap some ice cubes in a glass and pour the tequila and two teaspoons of the grenadine over them. Top up with the orange juice, stir well and garnish with a slice of orange and a cherry!
GRENADES DERIVE THEIR NAME FROM THE OLD FRENCH, POMME GRENADE, AS A GRENADE SHELL IS SIMILAR IN APPEARANCE TO A POMEGRANATE.
RECIPES – POMEGRANATE
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POMEGRANATE & GREEN TEA MASK This rejuvenating and brightening combination of ingredients will also smoothe and exfoliate due to the yoghurt’s naturally powerful lactic acid. INGREDIENTS
METHOD
• a handful of pomegranate seeds
Whizz the ingredients in a blender until you have a smooth paste.
• 1 heaped tbsp yoghurt • 1 tbsp green tea • a few drops of your favourite essential oil • 1 tbsp honey (preferably Manuka or organic)
TOP TIP
Preferably in a nice warm bath, or after a light steam to the face to open up the skin’s pores, add the mask to face and neck, taking care to avoid the delicate eye area. Sit back and relax for 20–30 minutes and allow the mask to sink into your skin. Wash the mask off with warm water and follow with your favourite toner and moisturiser.
Tea-tree or lavender oils work particularly well with this mask.
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POMEGRANATE – HEALTH & BEAUTY
POMEGRANATE, PUMPKIN & HONEY
STRENGTHENING MASK For strong healthy hair, this mask packs a real punch. Loaded with moisturising ingredients, beta-carotene, Vitamins A and C and potassium, this treatment gets straight to work on your hair and scalp, and the deliciously natural ingredients smell great, too! INGREDIENTS
METHOD
• a handful of pomegranate seeds, blitzed into a liquid pulp
Fully combine the ingredients together in a blender or a bowl. Spread the mixture on damp hair from roots to tips and use your fingers as a comb to ensure every strand is coated.
• 250g pumpkin purée • 2 tbsp organic honey
TOP TIP
Wrap your hair up in clingfilm and relax for 15–20 minutes to allow the ingredients to soak in and work their magic. Rinse the mixture out with warm water.
This mask is so natural and nourishing, you can use it on your face at the same time as your hair!
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POMEGRANATE – HEALTH & BEAUTY
From recipes to skincare and grow-your-own. A handy book on all the things pomegranate.
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