Here's how to get the most out of pomegranates.

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Autumn is the peak season for pomegranates, and the jewels of the fruit world currently enjoying their time in the sun. Exotic and delicious, their ruby-coloured seeds add colour, texture and a powerful array of health benefits to your diet.

A rich source of vitamin C and vitamin K, pomegranate seeds are high in fibre and antioxidants. With each fruit containing an estimated 600 arils, or seeds, they’re great value to pick up while in season and make for a refreshing snack, breakfast sprinkle or salad ingredient.

How to remove pomegranate seeds

To the uninitiated, de-seeding pomegranates can seem like hard work. Here are a couple of handy tips to remove the seeds from the pith without too much trouble.

Water method

Fill a bowl with water, cut your pomegranate in quarters and remove the seeds with your hands while submerged in water. The pith will float to the top and the seeds will sink at the bottom. Then just scoop off the pith and drain.

Wooden spoon method

While a little messier, this is a quick and easy way to loosen pomegranate seeds from their pods. Halve your pomegranate and place one half in your hand with the seeds facing down over a bowl. Use the back of a wooden spoon and start whacking the pomegranate to shake out all the seeds. Pick out any excess pith that has dropped out.

What to look for when buying pomegranates

Keep an eye out for fruit that has a smooth skin, without any cracks or areas of dark bruising. Pick up a few and choose one that feels the heaviest, a good sign there is plenty of juice within. Store at room temperature for up to two weeks and if only using half, refrigerate.

How to eat pomegranate seeds

Tart and tasty, pomegranate seeds are a great addition to a variety of meals. Sprinkle a handful over your breakfast muesli with a scoop of Greek yoghurt and some nuts. Stir seeds through a salad of wilted kale, walnuts and crumbled low fat feta. Juice pomegranate seeds for a zesty morning juice or pop some in a zip lock bag as a quick snack on the run.

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