Pomegranate, Apple and Arugula Salad Recipe

Did you know…

Pomegranates are making a big splash in nutrition research, with scientists in the U.S., Portugal, Israel, India and other nations searching for the latest health benefits of this antioxidant-rich fruit.

Pomegranate Heart Health Benefits

One active area of research has looked at the potential heart health benefits of the pomegranate.

These studies indicate that daily consumption of pomegranate juice, about 8 ounces a day for three months or more, can help:

• Reduce dangerous LDL-cholesterol in blood
• Improve blood flow to the heart in patients with coronary artery disease
• Reduce thickening of the arteries that supply blood to the brain
• Lower the level of systolic blood pressure 1

Research on Pomegranates and Cancer

Research is looking at the ways pomegranate juice and extracts of pomegranates may be able to help fight cancer.

The anticancer effects of pomegranate juice are related to its potential ability to induce cancer cells to self-destruct, a process called apoptosis. Laboratory research studies suggest that pomegranate juice may help induce apoptosis of human breast, prostate and colon cancer cells by activating genes and enzymes that regulate apoptosis. 2

Pomegranates Fight Inflammation

Whenever it’s been studied, unsweetened pomegranate juice has been more effective than any single component.

Not only does pomegranate juice contain potent phenolic antioxidants, like other brightly colored fruits, but pomegranate juice contains unique complex compounds that are anti-inflammatory on their own. 3

Please enjoy this new recipe and the wonderful health benefits of the Pomegranate . . .

Pomegranate, Apple and Arugula Salad

 Ingredients

• • 1 crisp apple
  • 1 lemon
  • 2 1/2 tablespoons apple cider vinegar
  • 1 tablespoon honey
  • 6 tablespoons extra virgin olive oil
  • Himalayan salt and freshly ground black pepper
  • 6 to 7 cups baby arugula
  • 1/2 cup pomegranate seeds
  • 1/4 cup walnuts
  • 1 cup farro ( fibre and protein ), optional

1. Cut the apple into quarters, leaving the peel intact. With a paring knife, remove the core from two of the quarters and slice them as thinly as possible. Place the slices in a bowl, squeeze lemon juice over them, and toss to coat to prevent discoloration.
2. In a small bowl, combine the apple cider vinegar and honey. Whisking constantly, slowly drizzle in the olive oil and season with salt and pepper to taste.
3. When ready to serve, toss the arugula and the apples with just enough dressing to coat the leaves. Divide the salad among four plates. Sprinkle each salad with pomegranate seeds and nuts or seeds of choice (can be toasted)

Tip:

I sometimes like to add some cooked farro to this dish to amp up the protein and fiber content.Delicious and nutritious… Enjoy!

References:

1  Dr Leo Galland  Clin Nutr. 2004 Jun;23(3):423-33. “Pomegranate juice consumption for 3 years by patients with carotid artery stenosis reduces common carotid intima-media thickness, blood pressure and LDL oxidation.” Aviram M, Rosenblat M, Gaitini D, Nitecki S, Hoffman A, Dornfeld L, Volkova N, Presser D, Attias J, Liker H, Hayek T. The Lipid Research Laboratory, Rappaport Family Institute for Research in the Medical Sciences, Rambam Medical Center, Haifa 31096, Israel.

2  Nutr Cancer. 2009;61(6):811-5. “Cancer chemoprevention by pomegranate: laboratory and clinical evidence.” Adhami VM, Khan N, Mukhtar H. Department of Dermatology, University of Wisconsin-Madison, Madison, Wisconsin 53706, USA.

3  J Inflamm (Lond). 2008 Jun 13;5:9. “Bioavailable constituents/metabolites of pomegranate (Punica granatum L) preferentially inhibit COX2 activity ex vivo and IL-1beta-induced PGE2 production in human chondrocytes in vitro.” Shukla M, Gupta K, Rasheed Z, Khan KA, Haqqi TM. Division of Rheumatic Diseases, Department of Medicine, Case Western Reserve University, 10900 Euclid Avenue, Cleveland, OH 44106, USA.

Marsha Fenwick, C.N.P.  R.R.T.