What's in season in October?

Pomegranates

Pomegranates come from the Lythraceae family and Punicoideae subfamily and their trees can grow between 5 and 10m tall. The edible part of the fruit is the pink seeds within the pomegranate called arils.  As whole seeds or in juice form, pomegranates are widely used in cooking, juice blends, plate garnishes, and alcoholic beverages. This type of fruit is mostly in season in the Northern Hemisphere (of which the Maltese Islands form part of) between October and February and between March and May in the Southern Hemisphere. The Mediterranean climate is in fact the most ideal for pomegranates to grow in with cool winters and hot, dry summers.

Health Benefits:

• Nutrients: The seeds are low in calories and fat, and they are packed with nutrients. Pomegranate nutrition includes the following:

-  Protein

-  Calcium

-  Iron

-  Magnesium

-  Potassium

-  Vitamin C

-  Folate (Vitamin B9)

Keep in mind that whole seeds will contain a higher fibre intake than pomegranate juice.

• Antioxidants: Pomegranates are rich in antioxidants that protect the body from a surplus of harmful free radicals that may cause chronic diseases. Studies have also shown that pomegranates may help fight inflammation and slow cancer cell growth. A particular compound called ellagitannin was also found to aid in recovery from brain injury.

• Heart Health: Pomegranates may benefit heart health by lowering blood pressure, reducing oxidative stress and inflammation in the arteries. For people suffering from heart disease, a study showed that 1 cup of pomegranate juice every day for 5 days significantly reduced the frequency and severity of chest pains.

• Urinary Health: Pomegranate extract reduces the formation of kidney stones, which is most likely a result of the fruit’s antioxidant properties.

• Anti-microbial: Pomegranate compounds fight harmful microorganisms such as certain types of bacteria, fungi, and yeast. Studies also suggest that such compounds may also keep the mouth healthy by targeting unwanted oral germs that can become problematic when overgrown.

Recipe: Pomegranate-glazed Chicken with Buttery Pine Nuts

Servings: 4

Ingredients: 

• 4 garlic cloves, grated
• 1/4 cup plain whole-milk yogurt
• 1/3 cup + 2 tbsp pomegranate molasses
• 4 tbsp honey, divided
• 3 1/2 tsp kosher salt + more to season
• 1 4-pound chicken, backbone removed, halved
• Extra-virgin olive oil (for drizzling)
• 2 tbsp unsalted butter
• 1/4 cup pine nuts
• 1 1/2 cups pomegranate juice at room temperature
• 1 lime, halved

A wide variety of quality ingredients for our recipes are available from Arkadia supermarkets in Malta and Gozo, including Arkadia FoodExpress Swatar and Arkadia Food Market Valletta.

Method:

1. Combine the garlic, yogurt, 1/3 cup pomegranate molasses, 2 tablespoons of honey, and 3 1/2 teaspoons kosher salt in a large resealable plastic bag.

2. Place the chicken in the bag and seal, pressing out any air. Turn the chicken to coat it in the marinade. Chill, turning occasionally, for at least 12 hours and up to 2 days. Let the chicken sit at room temperature 1 hour before cooking.

3. Place a rack in the top position of the oven and preheat to 450°F (approx. 232°C). Stir in the remaining 2 tablespoons of pomegranate molasses and the remaining 2 tablespoons of honey in a small bowl.

4. Drizzle enough oil to coat the bottom of a large heavy skillet that can hold both chicken halves. Remove the chicken from the marinade, letting any excess marinade drip back into bag, and place in the skillet, skin side up. Pat the chicken dry with paper towels and season lightly with salt. Brush or spoon the pomegranate molasses mixture evenly over the skin.

5. Roast the chicken until the juices run clear when the thigh meat is pierced with a knife, for approximately 25–30 minutes. Transfer to a cutting board and let it rest for 15 minutes.

6. Meanwhile, melt the butter in a small skillet over medium-low heat. Cook the pine nuts, tossing often, until golden, for about 3 minutes. Scrape the buttery pine nuts into a small bowl and season with salt.

7. Pour the pomegranate juice into a large bowl and squeeze in the lime. Season with a large pinch of salt and stir to dissolve. Add the chicken to the bowl and spoon the buttery pine nuts over to serve.

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