It’s pomegranate season! If you’re looking for ideas on what to do with these fall and winter fruits, how about putting them in a green smoothie?
Pomegranates add a rich flavor that blends especially well with chocolate (cacao), apple, pear and other seasonal fruits. They also supply an extra dose of disease-preventing antioxidants.
Pomegranate Health Benefits and Nutrition
Pomegranates are a great source of vitamin C, B5, potassium, fiber and antioxidants. Studies suggest that regular consumption of pomegranates or its juice may reduce the risk of heart disease, reduce high blood pressure and inhibit viral infections.
A medium-sized pomegranate will have about 105 calories, 0.5 grams of fat, 1.5 grams of protein, 36 grams of carbohydrates and about 16% RDA of vitamin C.
Here are 7 scientific reasons to use pomegranate juice in your green smoothie recipes ranging from cancer-fighting benefits to sexual health.
How To Use Pomegranate In A Green Smoothie
The easiest way to use pomegranate in a green smoothie recipe is to use the juice as the liquid portion in recipes, instead of water. I prefer to juice my own pomegranates rather than use pasteurized, bottled juice found in the store. Freshly squeezed juice has greater nutritional value and it is fresher.
To juice the pomegranate, simply empty the seeds in a strainer and smash them with a spoon. Make sure you place a metal bowl under the strainer. Pomegranate juice stains, so be careful!
Much of the nutrition, especially the healthy fat and fiber, are contained in the arils (the juicy pods that include the seeds) so it is good to use the whole fruit if possible. Unfortunately, pomegranate seeds can be a challenge to puree even in a high-end blender. You might still get a little seed grit if you blend it slightly longer, but it’s not bad.
Find out how to easily de-seed a pomegranate in just seconds.
Pomegranate blends well with red grapes and other berries for flavor combination. Apple, pear, and banana make a creamy base for a pomegranate green smoothie.
Green Smoothie Recipes With Pomegranate
Antioxidant Blast Green Smoothie With Pomegranate
Pomegranate-Orange Green Smoothie Recipe
Since this green smoothie has both water-rich oranges and pomegranate, you might not need any additional liquid, depending on your blender. If you do, I would start with about 2 ounces.
I used a Bartlett pear as it’s a slightly larger and sweeter pear. You can use any large pear you can find. Pears are a great source of fiber, and provides a “creamy” base for this smoothie.
- 1 Bartlett pear, cored
- 2 oranges, peeled and deseeded
- 1/2 cup pomegranate arils (about 1/2 a pomegranate)
- 3 large collard leaves (or use kale, spinach, bok choy), stems removed
- 2 ounces (59ml) of water (if needed)
Calories: 355 | Fat: 2g | Protein: 8g | Carbohydrates: 84g | Calcium: 33% | Iron: 1.5mg | Vitamin A: 44% | Vitamin C: 294%
Pomegranate-Apple with Carrot and Spinach Smoothie
- 1 cup pomegranate juice
- 1 Fuji apple, cored
- 1/2 carrot
- 2 large handfuls of raw baby spinach
- Add ice to chill if desired
Calories: 295 | Fat: 0.7g | Protein: 5g | Carbohydrates: 73g | Calcium: 10% | Iron:3.2mg | Vitamin A: 89% | Vitamin C: 61%
Pomegranate-Mango Green Smoothie Recipe with Coconut
Chocolate and pomegranate are delicious together. Add mango and coconut and you have a heavenly blend of sweet and tropical!
- 1/2 cup pomegranate arils
- 1 mango, peeled and pitted
- 1 scoop chocolate-flavored protein powder, or use 1 scoop plain protein powder + 1 tsp. cacao powder.
- 2 cups fresh baby spinach
- 1/2 cup unsweetened coconut milk
Calories: 332 | Fat: 5g | Protein: 16g | Carbohydrates: 61g | Calcium: 17% | Iron: 3.4mg | Vitamin A: 89% | Vitamin C: 168%
Pomegranate-Pluot Green Smoothie
This green smoothie if very tasty and creamy. I like how the flavors of pomegranate and pluot mingle in this late summer/early fall blend.
Pluots are a cross between plums and apricots. They are not a genetically modified (GM) food. Instead, they are a hybridized using traditional farming techniques. If you can’t find pluots in your farmers market or grocery store, you can replace them with plums in this recipe.
- 1/2 cup pomegranate arils
- 1 medium banana, peeled
- 1 large pluot (or sweet black plum), pitted
- 1/4 cucumber, cut into pieces
- 1 small head romaine lettuce
- 8 ounces of filtered water
Calories: 321 | Fat: 2g | Protein: 8g | Carbohydrates: 75g | Calcium: 13% | Iron: 3.8mg | Vitamin A: 1175% | Vitamin C: 136%
Pomegranate-Cherry Smoothie Recipe
- 1/2 cup fresh pomegranate juice
- 2 cups frozen cherries
- 2 organic bananas
- 3 cups chard or other leafy green (optional)
- 4 ounces of filtered water (optional if needed)
Calories: 480 | Fat: 1g | Protein: 6g | Carbohydrates: 121g | Calcium: 5% | Iron: 2.3mg | Vitamin A: 16% | Vitamin C: 56%
How To Select And Store Pomegranates
Pomegranates are in season during the fall and winter months. Look for pomegranates that are heavy for their size. The color should be deep red or reddish brown.
Store pomegranates in the refrigerator for up to 3-4 weeks. Pomegranate arils can be frozen.
Browse more green smoothie recipes.
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