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    Home » Recipes » Beverages, Juices & Smoothies

    Published: Feb 1, 2022 · Modified: Feb 9, 2023 by Gus · This post contains affiliate links and I will be compensated if you make a purchase after clicking through my links.

    10 Health Benefits of Pomegranate + How to Juice

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    Pomegranate sounds scary. However, breaking through the hard skin and getting into the juicy ruby-red seeds (also known as arils, is worth the 10 minutes of effort as the health benefits of pomegranate are extensive. These fruits are widely consumed and have been used as preventive and therapeutic agents since ancient times. Find out more about those benefits and how to juice a pomegranate.

    hand holding glass of pomegranate juice
    Jump to Recipe - Print Recipe

    Tart arils help to maintain a strong immune system. Plus, it might help add flavor to your salads or your seltzers.

    Let's take a look at pomegranates' history and health benefits and how they should be added to a diet.

    Jump to:
    • 🧐 Pomegranate origins
    • 🔪 How do I prepare and eat pomegranates?
    • 🧾 Ingredients
    • 👨🏻‍🍳  Pomegranate - how to juice
    • 📖 Variations
    • 🍽 Equipment
    • 🫙 Storing
    • ✅ 10 Health benefits of pomegranates
    • ⚠️ Side Effects of Eating Pomegranates and Potential Health Risks
    • 🥇 Nutrition of pomegranates
    • ❓FAQ
    • 🧃 More healthy juices recipes
    • 📋 Recipe
    • 🌡️ Food safety
    • 💬 Reviews and Comments

    🧐 Pomegranate origins

    Pomegranate is thought to have originated in Persia, but it now grows in many countries throughout the world. It is widely cultivated for both its fruit and because the pomegranate plant is an attractive ornamental landscape specimen plant.

    The botanical name for pomegranate is Punica granatum. The word "granatum" means a seed-bearing structure with seeds.

    The word "pomegranate" comes from medieval Latin and means apple with many seeds.

    hand holding a whole pomegranate

    Pomegranates are now widely grown worldwide for their health-giving properties, tolerance of heat and cold, decorative value, high productivity, and industrial usefulness.

    They are cultivated in most warm temperate to subtropical regions of the world and in certain tropical areas.

    Pomegranates are very drought tolerant plants, making them well adapted to hot climates such as those found in Southwestern Asia and California's San Joaquin Valley.

    Once established, these plants will grow and fruit prolifically, with very little maintenance required.

    🔪 How do I prepare and eat pomegranates?

    Pomegranates can be eaten in a variety of ways. The most well-known way is to eat the seeds inside, which are full of health benefits. The taste has been described as somewhere between apple and grapefruit, perhaps a little tangy.

    You can use them in smoothies, salads or desserts, pomegranate jelly, or pomegranate martinis.

    While traveling in Turkey, I was amazed to watch how they juice pomegranates in the streets in seconds, using a pomegranate press. It is a more popular juice than orange juice; no wonder it is delicious and has tons of health benefits.

    They are commonly used on top of the famous Middle East Eggplant Dip, Babaganoush, and the pomegranate molasses are also used in famous dishes like the Roasted Peppers Muhammara Dip, and the Lebanese salad, Fatoush.

    Pomegranates are commonly sold in markets already prepared and ready to eat. The arils can be scooped out of the fruit's interior…

    🧾 Ingredients

    Although you only need

    • Pomegranate
    • Water (optional)
    hand holding a whole pomegranate

    👨🏻‍🍳  Pomegranate - how to juice

    If you are looking into how to make pomegranate juice, you have arrived dot the right place. Although you only need a pomegranate fruit, I like to add some water to facilitate the blender's work and the sieving process.

    I find that adding water also balances the tartness and makes the pomegranate yield more volume, but that is completely optional.

    Top tip: use an apron before you start, as pomegranates tend to sprinkle. No worries, the drops look like red wine, but they don't stain permanently, but still, you will need to wash any fabric to easily get rid of the stain.

    Cut the pomegranate

    Trim off the crown with the tip of a knife.

    finished pentagon shaped cut on top of a pomegranate

    Check where the star angles are, then cut the top in a pentagon shape.

    fruit without the top

    Continue scoring the skin halfway down.

    Then open the fruit like an open flower.

    opening up the pomegranate fruit with hands

    Place the pomegranate seeds into a large mixing bowl with water and deseed.

    seeds in a bowl with water while straining and removing white membranes

    The juicy seeds will sink while the peels (white membranes) float. Use the colander to skim peel from the top of the water and drain arils in a colander.

    Doing the deseeding underwater helps to prevent the red drops to sprinkle all over you.

    Strain the pomegranate arils using a colander. At this point, you can use your pomegranates arils to place them on top of baba ganoush, yogurt, or desserts, or blend them in a smoothie, like our superfood detox smoothie.

    white plate with clean pomegranate seeds

    Juice pomegranate

    Place the pomegranate arils in a high-speed blender, and add water.

    pomegranate seeds in blender

    Blend for 40 seconds until perfectly mixed. It will look creamy with a silky dark pink color.

    blended seeds in blender

    Sieve the liquid with a fine-mesh colander. You will notice that the liquid is thick; no worries, stir with a spoon to accelerate the process; it will not take more than one or two minutes.

    straining juice with a colander

    And that is it; you have a fresh pomegranate juice, ready to drink.

    strained juice in a bowl

    Serve in a glass or store in a mason jar or a container with a closed lid.

    pouring juice in glass

    📖 Variations

    Sometimes, and just for a change, I like adding a knob of fresh ginger to the blender. If you are like us and like adding ginger to your sweets and soups, you will surely love our carrot and ginger soup made easier with a blender.

    🍽 Equipment

    To juice your pomegranate, you need a:

    • High-speed blender
    • Colander
    • Large or medium mixing bowl
    Blendtec blender

    A blender is an excellent choice for making this delicious cleanse juice, designed for Juicer-less mates!

    🫙 Storing

    Fridge - you can store pomegranate juice in the fridge using a closed mason jar, for up to 5 days.

    pouring pomegranate juice in glass

    Freezer - what is nice about freezing the juice is that it holds better taste and color.

    To freeze pomegranate juice, make sure you leave about ½-inch (about 1 cm) headspace to allow for expansion. Always store in an upright position until frozen.

    Pomegranate seeds (arils)

    Fridge - use an airtight container and keep the arils in the fridge for up to 5 days.

    Freezer - spread the pomegranates arils on a parchment-lined baking sheet, and freeze for 1 hour. Then transfer them to a freezer bag or an airtight container.

    The arils will be good to use for up to 1 year. Simply thaw them, leaving them in the fridge overnight, or use them as they are if you add them to a smoothie where you regularly use frozen fruits.

    ✅ 10 Health benefits of pomegranates

    Drinking pomegranate juice has many potential health benefits and helps find many serious diseases.

    hand holding glass of pomegranate juice

    High blood pressure

    The pomme is also rich in folate and potassium, a key factor in maintaining healthy blood pressure and healthy blood flow.

    In one study, people suffering from hypertension experienced a reduction in blood pressure after consuming pomegranate juice daily for two weeks.

    If you are fighting against high blood pressure and need to improve systolic blood pressure, pomegranate extracts or juice may help to lower blood pressure.

    Heart disease

    Pomegranates are great for cardiovascular health, as they help with blood flow and appear to protect the heart and arteries. This is why it is considered one of the most heart-healthy juice.

    Studies have shown that pomegranate juice keeps the arteries from becoming stiff and thick, improving heart health.

    If you suffer from heart disease, consuming pomegranate juice would be great. Remember to consume with your doctor, as some studies find that pomegranate juice may not interact well with certain medications.

    Cancer prevention

    Several studies suggest that drinking pomegranate juice may help slow the spread of prostate cancer, colon cancer, and breast cancer cells.

    Reduce inflammation

    Pomegranates may help fight inflammation because of their high concentration of antioxidants. This red fruit's anti-inflammatory properties can help reduce inflammation throughout the body and prevent oxidative stress and damage.

    Chronic inflammation is a widespread problem that can be linked to a healthy diet.

    If fighting inflammation is your main goal, alternate this juice with our anti-inflammation juice.

    Improves exercise capacity

    Is Pomegranate a good food for weight loss?

    A significant increase in the intake of pomegranate does not necessarily result in weight loss overnight.

    Currently, there is very little evidence that pomegranate can be helpful for fat loss, but the research suggesting this connection was very small or not important for conclusions.

    But, a study in athletes running on a treadmill showed that one gram of pomegranate fruit extract 30 minutes before exercise significantly enhanced blood flow and lung capacity delaying fatigue and increasing exercise efficiency.

    Although more studies are needed, it seems that we can benefit from consuming pomegranate — like beetroots —for physical performance. See our pre-workout beet juice and your perfectly balanced post-workout smoothie.

    Despite the weight reduction benefits, pomegranates are a vital component in healthy eating and are also good for the body and can reduce weight.

    Pomegranate holds dietary fiber and may help reduce weight if eaten as a healthy sweet treat instead of more caloric-dense sweets.

    Also, endurance while exercising may help contribute to higher caloric burn.

    Drinking pomegranate juice for brain health

    Another study in 28 older adults with mild memory complaints found that 1 daily cup (8 ounces of pomegranate juice) of pomegranate juice helped improve verbal and visual memory and may prevent Alzheimer’s disease.

    Erectile dysfunction

    One study found that subjects consuming 8 ounces (1 cup) of pomegranate juice daily helped half of the participants to experience an improvement in their erections. The fruit's vitamin may help with erectile dysfunction.

    Antioxidant properties

    Antioxidants found in pomegranate juice have higher levels of nutrients than most other juices, including high levels of Vitamin K and Vitamin C, one of the most potent antioxidants.

    The red color in pomegranate seeds comes from polyphenols. These chemicals are antioxidants that protect cells from damage.

    Pomegranate juice has 3 times more antioxidants than green tea and red wine. The antioxidant content in pomegranates can protect cells from oxidative damage while helping remove free radicals.

    Pomegranate juice's antioxidant activity is way bigger than that of common, well-known antioxidants containing fruits and vegetables.

    Rheumatoid arthritis and joint pain

    We know that arthritis has become a common problem in Western countries, often linked to lifestyle habits.

    Some studies suggest that pomegranate extract may block the production of an enzyme that makes arthritis worse. This enzyme destroys cartilage, which is important for joint health.

    Studies in mice indicate that pomegranate extract may be beneficial against arthritis and osteoarthritis, but still, human research is needed. (source)

    Bone health

    Promote Bone Health Milk's old campaign myth has been busted; instead, we should be drinking pomegranate juice, one of the best drinks for strong bones. A 2013 study found that pomegranate can be used to reduce bone loss in animals with osteoporosis.

    Dental plaque

    Pomegranates may help to stop the growth of bacteria in your mouth. This could mean that you are less likely to get tooth decay, gum diseases, and thwart plaque. (source)

    Diabetes

    Pomegranate was traditionally used as a diabetes remedy in India and some countries in the Middle East.

    While more research needs to be done, it is agreed that pomegranate juice may help lower blood sugar and decrease insulin resistance. source.

    Read on: Vegetable Juice for Diabetics » and Low-sugar Strawberry Juice »

    You can widely find pomegranate juice, but we prefer fresh pomegranate juice, as its flavor is better and its Vitamin c is better preserved.

    pomegranate fruits in farmers market

    The Health benefits of pomegranate juice don't end here, we have picked the ten we consider to be the most prominent, but there are many more, including boosting fertility and weight loss.

    ⚠️ Side Effects of Eating Pomegranates and Potential Health Risks

    Pomegranates have a good reputation. On the other hand, some people may be allergic to pomegranate and can experience the uncomfortable effects of pomegranate juice.

    Typically, allergic reactions are apparent by the following symptoms: an itchy eye and difficulties breathing.

    Pomegranate juice may hinder the effectiveness of other drugs, including cholesterol-lowering and blood-pressure medication.

    It would make sense to check the medical practitioner before taking any form of a pomegranate; this helps determine the risks involved.

    🥇 Nutrition of pomegranates

    One Cup of Pomegranate seeds contains 117 calories, 6 grams of fiber, 26 grams of carbohydrates, 2 grams of fats, and 2 grams of protein.

    ❓FAQ

    How to tell if pomegranate seeds are bad?

    When it comes to determining whether pomegranate seeds are bad or not, there are a few things you should consider.
    One of the most prominent indicators is the appearance and smell of the seeds. If they look shriveled or dried out and don't have a bright red color, they're likely to go bad and should be discarded.
    Additionally, if the seeds have an off-putting odor, this, too is indicative of them being past their prime.
    Another way to test for freshness is by tasting a single seed. If it’s sweet and juicy with no sign of discoloration or mold inside, then chances are good that they're still good to eat! However, if they taste sour or bland in any way whatsoever, then discard them immediately, as this means that they've gone bad.
    You can also check for signs of spoilage on the outside of your pomegranates as well – any brown patches on their skin could mean that some parts may have gone rancid already, so keep an eye out for these signs as well when trying to determine freshness.
    Finally, one last indicator you can use to tell whether your pomegranates have gone bad is gently squeezing them; if you feel any soft spots that indicate decay, discard them immediately since bacteria have begun colonizing the fruit, which isn’t safe to consume anymore.
    It's important to remember, however, that all these tips will help distinguish between good and bad pomegranates. Still, at times even perfectly ripe fruits can be infected with disease-causing microorganisms such as E coli, so always make sure to wash whatever produce you thoroughly buy before consuming it - just in case!

    How to select and store pomegranates?

    Pomegranates feel sturdy on top. Don't overthink the hue because it shows the pomegranates type and not their maturity - colors ranging from vibrant pinks to bright reds.
    Avoid any pomegranate which shows signs of bleeding. It's easy to store pomegranates in the fridge or freezer.
    The whole fruit may sit at your kitchen temperature for about a week and be stored in the freezer for two weeks.

    🧃 More healthy juices recipes

    We love green juices to start our day, and this Simple Detox Green Juice checks all the boxes.

    Since we are carrot lovers and admirers of great skin, the Carrot, apple, and celery juice, and health benefits, is the juice that we drink the most, along with our Morning celery juice which has great anti-inflammatory benefits.

    The Beetroot, apple, and celery juice is our juice of choice previous to workout, given beets' amazing recovery benefits.

    Also, if you are considering joining the juicing gang, I recommend reading our blog post, Juicing for health, and our favorite 10 detoxifying drinks, for all the tips and useful information.

    If you liked this post, I am sure you will love to learn how to make strawberry juice at home and learn about its health benefits.

    ⭐ If you try this recipe, let us know! 💬 Leave a comment, rate it, and don't forget to tag us @ourplantbasedworld on Instagram. Cheers!

    📋 Recipe

    glass of pomegranate juice

    Pomegranate recipe juice

    Gus
    Make your own delicious and healthy pomegranate juice! Discover 10 health benefits pomegranate fruit, a fruit that has been used from ancient times to treat and prevent disease.
    5 from 43 votes
    Print Recipe Pin Recipe
    Prep Time 10 minutes mins
    Total Time 10 minutes mins
    Course Beverage, Juice
    Cuisine Middle Eastern-Inspired
    Servings 2 small glasses
    Calories 117 kcal

    Equipment

    small mason jars.
    (affiliate link)
    Mason Jars (small) (affiliate link)
    My favorite blender: BlendTec Brand..
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    Blender (affiliate link)
    Tovolo Stainless Steel Deep Mixing Kitchen Metal Bowls for Baking & Marinating, Dishwasher-Safe
    (affiliate link)
    Bowl (affiliate link)

    Ingredients
     
     

    • 1 large pomegranate about 21 ounces, 600 grams = deseeded 11.5 oz (325 grams)
    • 5.5 oz water 155 ml
    Prevent your screen from going dark

    Directions
     

    Cut the pomegranate

    • Trim off the crown with the tip of a knife. Check where the star angles are, then cut the top in a pentagon shape.
    • Continue scoring the skin halfway down.
    • Then open the fruit like an open flower.
    • Place the pomegranate seeds into a large mixing bowl with water and deseed.
    • The juicy seeds will sink while the peels (white membranes) float. Use the colander to skim peel from the top of the water and drain arils in a colander.
    • Strain the pomegranate arils using a colander. At this point, you can use your pomegranates arils to place them on top of baba ganoush, desserts, or blend them in a smoothie, like our superfood detox smoothie.

    Juice pomegranate juice

    • Place the pomegranate arils in a high-speed blender, add water, and blend for 40 seconds.
    • Sieve the liquid with a fine-mesh colander. You will notice that the liquid is thick; no worries, stir with a spoon to accelerate the process. It will not take more than one or two minutes.
    • And that is it; you have fresh pomegranate juice, ready to drink.

    Video

    Notes

    Deseeding underwater helps prevent the red drops from sprinkling all over you.

    Nutrition Facts

    Calories: 117kcalCarbohydrates: 26gProtein: 2gFat: 2gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 8mgPotassium: 333mgFiber: 6gSugar: 19gVitamin C: 14mgCalcium: 16mgIron: 1mg
    Did you make this recipe?Tag @ourplantbasedworld on Instagram and Hashtag it #ourplantbasedworld so we can see what's cooking!!
    Nutrition Facts
    Pomegranate recipe juice
    Amount per Serving
    Calories
    117
    % Daily Value*
    Fat
     
    2
    g
    3
    %
    Saturated Fat
     
    1
    g
    6
    %
    Polyunsaturated Fat
     
    1
    g
    Monounsaturated Fat
     
    1
    g
    Sodium
     
    8
    mg
    0
    %
    Potassium
     
    333
    mg
    10
    %
    Carbohydrates
     
    26
    g
    9
    %
    Fiber
     
    6
    g
    25
    %
    Sugar
     
    19
    g
    21
    %
    Protein
     
    2
    g
    4
    %
    Vitamin C
     
    14
    mg
    17
    %
    Calcium
     
    16
    mg
    2
    %
    Iron
     
    1
    mg
    6
    %
    * Percent Daily Values are based on a 2000 calorie diet.
     
    FREE RECIPE EBOOK
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    🌡️ Food safety

    • Cook to a minimum temperature of 165 °F (74 °C)
    • Do not use the same utensils on cooked food, that previously touched raw meat
    • Wash hands after touching raw meat
    • Don't leave food sitting out at room temperature for extended periods
    • Never leave cooking food unattended
    • Use oils with a high smoking point to avoid harmful compounds
    • Always have good ventilation when using a gas stove

    See more guidelines at USDA.gov.

    Nutritional Disclaimer

    The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist's advice. See our full Nutritional Disclosure here.

    Affiliate Disclaimer

    Please note that some of the links here are affiliate links, and I will earn a commission if you purchase through those links. I recommend all of the products listed because they are companies I have found helpful and trustworthy.

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      Recipe Rating




    1. Carlos Roman says

      May 15, 2023 at 12:06 pm

      5 stars
      El jugo de granada no sabía que era muy bueno para mi organismo lo compensaré hacer

      Reply
      • Gus says

        May 15, 2023 at 2:02 pm

        Qué bueno Carlos, muchas gracias pot el comentario! y si... es fantástico, tiene un montón de propiedades!

        Reply
    2. Andrea White says

      February 20, 2023 at 6:31 pm

      5 stars
      This is such a great guide! Pomegranates are sooo healthy and tasty!

      Reply
    3. Holly Gray says

      February 20, 2023 at 5:36 pm

      5 stars
      Wow! You just can't beat fresh. This pomegranate juice was so good and surprisingly easy!

      Reply
      • Gus says

        February 22, 2023 at 8:12 am

        That's right, Holly! I am glad you liked the recipe! thanks for your review!

        Reply
    4. Katie says

      May 22, 2022 at 1:57 pm

      5 stars
      I had no idea juicing pomegranate was so good for you, I'm obsessed!!

      Reply
    5. Andrea says

      May 22, 2022 at 5:55 am

      this juice turned out soo delicious! so incredibly refreshing!

      Reply
    6. nance says

      May 22, 2022 at 3:54 am

      5 stars
      WOW i had no idea how healthy pom juices were. thanks for the tips

      Reply
    7. Jeannie says

      May 22, 2022 at 12:37 am

      5 stars
      I enjoyed the addition of fresh ginger as it gives that extra spice.

      Reply
    8. Jacqui says

      May 21, 2022 at 8:27 pm

      5 stars
      The perfect smoothie for pomegranate season! It’s such a superfood - thank you for this delicious recipe.

      Reply
    9. Savannah says

      May 21, 2022 at 6:43 pm

      5 stars
      Wow! What a lovely guide. Thanks for explaining all the great benefits and ways to use pomegranate juice. <3

      Reply
      • Gus says

        May 21, 2022 at 8:17 pm

        Thanks, Savannah, yep! pomegranate is amazing!

        Reply
    10. nancy says

      February 22, 2022 at 12:34 am

      5 stars
      i love pom juice and this one is super tasty and pinned to make again~

      Reply
    11. Chris says

      February 20, 2022 at 5:42 pm

      5 stars
      This pomegranate juice was so good! I love the pomegranate and this juice was absolutely delicious. Thank yous for sharing this yummy recipe!

      Reply
      • Gus says

        February 20, 2022 at 6:07 pm

        Hey Chris, thank you! We also love juicing pomegranate, we actually like it better than orange juice!

        Reply
    12. Katie says

      February 06, 2022 at 9:55 pm

      5 stars
      I love making this pomegranate juice, so healthy and delicious!

      Reply
      • Gus says

        February 06, 2022 at 10:00 pm

        Definitely one of our favorite simple juices! thanks for your review!

        Reply
    13. Emily says

      February 03, 2022 at 2:08 am

      5 stars
      This is so helpful! Thank you for such thorough information on this. I'm excited to go buy a pomegranate now to try this out!!

      Reply
      • Gus says

        February 03, 2022 at 8:50 am

        I a glad you found it helpful, Emily! Happy juicing!

        Reply
    14. Andrea says

      February 03, 2022 at 1:43 am

      5 stars
      Such great information in this post. I like pomegranate juice but never knew exactly how beneficial it is.

      Reply
      • Gus says

        February 03, 2022 at 8:51 am

        Yup! Pomegranate is. health bomb!

        Reply
    15. Iryna Bychkiv says

      February 03, 2022 at 1:39 am

      5 stars
      I never juiced the pomegranate so I appreciate these practical tips. Pomegranate is one of my favorite fruits so I can't wait to try this at home.

      Reply
      • Gus says

        February 07, 2022 at 1:27 pm

        I am glad you find the tips healthy Iryna! Thanks for your review!

        Reply
    16. Heather says

      February 02, 2022 at 11:57 pm

      5 stars
      This is fantastic! Love the step by step photos on cutting it..I've always had such trouble but I love pomengranates so much. Thank you!

      Reply
      • Gus says

        February 03, 2022 at 8:53 am

        Yes, it can be tricky, but with the right steps you are up for success!

        Reply
    17. Roxana says

      February 01, 2022 at 8:20 pm

      5 stars
      What a detailed post. Loved reading all about pomegranates. And nice to see this juice recipe as well. I have made it using a manual press before.

      Reply
      • Joaco says

        February 01, 2022 at 11:36 pm

        Thank you so much for your kind words, Roxana! We're glad to hear that you enjoyed reading about pomegranates and found the juice recipe helpful. Happy juicing!

        Reply
    18. Pam says

      February 01, 2022 at 8:00 pm

      5 stars
      I had no idea how many health benefits pomegranates had! Now, I need to get juicing!

      Reply
      • Joaco says

        February 01, 2022 at 11:39 pm

        Thank you for taking the time to share your thoughts about our site Pam! I'm so glad you found it interesting and informative.

        Reply
    19. Gina says

      February 01, 2022 at 7:44 pm

      5 stars
      Thank you for this. I really enjoy pomegranate and seeing all the benefits of one makes me love them even more. I will be sharing this with my family and friends!

      Reply
      • Joaco says

        February 01, 2022 at 11:40 pm

        Gina, thank you for taking the time to read our article. We're so glad that you found it helpful and informative!

        We want to connect people with the foods that are good for them, whether new or old favorites. I'm happy to hear that this article resonated with you, and we hope it will inspire others as well.

        Reply
    20. Tara says

      February 01, 2022 at 7:41 pm

      5 stars
      Love all this information on the pomegranate and how to make the juice! I don't work with pomegranate nearly enough. Yum!

      Reply
      • Joaco says

        February 01, 2022 at 11:41 pm

        Thank you so much for your feedback Tara! I'm happy to hear that the information on our website is helpful and would love to see what you do with pomegranate in your kitchen.

        Reply

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