🎓 Skills Your Child Will Develop
- 😊 Positive Relationship with Food — Joyful, pressure-free food experiences build the positive relationship with eating that underlies lifelong nutritional health — and is far more protective against disordered eating than any restriction-based approach.
- 🔄 Trying New Things — Regular exposure to new foods in a positive, low-pressure context teaches children that trying something unfamiliar is safe and often rewarding — a disposition toward novelty that accelerates learning in all domains.
- 🌍 Environmental Awareness — Understanding where food comes from and how food choices affect the planet begins the environmental literacy that leads to conscious, sustainable food choices throughout life.
- 🌈 Sensory Exploration — Experiencing the tastes, textures, smells, and colors of different foods expands sensory tolerance and — over many exposures — is the most evidence-based pathway to accepting previously rejected foods.
Are you looking for a new fruit to add variety to your preschooler’s palate? Start a tradition this season - try pomegranates. If you bring home a pomegranate, be ready for your curious preschooler to eagerly help harvest the red jewel-like seeds or squeeze out the juice. It can be a messy job but what better way for your preschooler to get involved in the kitchen!
Pomegranate seeds and juice are sweet-tart and can be enjoyed as is or added to your favorite dishes. But hurry, they are only available in the U.S. from September or October through January. If you’ve been curious of the red, crowned globe you see in the produce department this time of year, don’t let the unknown keep you from experiencing pomegranates. With these preparation tips and serving ideas, you can make pomegranates a part of your winter menu. November is National Pomegranate Month so enjoy one today!
How to Prepare Pomegranates
To Harvest the Seeds
1. Slice off the crown, or blossom end, of the fruit.
2. Score the pomegranate vertically (top to bottom) in 4 or 5 places.
3. Soak the pomegranate in a bowl of cool water for 5 minutes.
4. Break apart the pomegranate along the scored lines.
5. Separate the seeds from the membrane. Let your preschooler help with this step. Prepare ahead with aprons to prevent red-stained clothes!
6. Remove the white pulp and rind.
7. Strain the red seeds into another bowl and pat dry.
Pomegranate seeds stored in a tightly covered container will keep for a couple days.
To Get the Juice
1. Roll the pomegranate on a hard surface or countertop. You will hear some cracking. This helps release the juice.
2. Slice the fruit in quarters over a bowl.
3. Separate the seeds, discarding the rind and white pulp.
4. Wrap the seeds in a cloth, squeeze hard, releasing all the juice into the bowl. Let your preschooler squeeze some seeds, s/he will delight in the hands-on fun.
5. Cover tightly and refrigerate to let the solids settle. Use the juice within one week.
Pomegranate Nutrition
Like most fruits, pomegranates are rich in sugars, about 15 grams in half a pomegranate, but have little fat and protein. Pomegranate seeds are a good source of vitamin C and potassium. Plus, pomegranate seeds and juice contain antioxidant compounds that are thought to be healthful. Like many fruits and berries, pomegranates get their wonderful color from the type of antioxidants present.
Serving and Usage Ideas
New Fruit: Add to your preschooler’s plate as a sweet-tart substitute for raisins, grapes or other fruit.
Cereal Add-In: Sprinkle on your preschooler’s oatmeal or dry cereal
Pancake Boost: Mix in to pancake batter
Holiday Decorating: Pomegranates, resembling a big Christmas tree ornament, are a natural holiday decoration. Place a few in a bowl or add to your dinner table centerpiece.
Ketchup Substitute: Make pomegranate sauce for meats and veggies. Squeeze the juice from one pomegranate. Let stand in a cool place for a two or more hours. Pour off the juice into a saucepan and boil over moderately high heat until reduced by 1/3 (about 3 minutes). Whisk together ¾ t cornstarch or flour and 1 T water and add to pomegranate juice in the pan. Boil and stir until slightly thickened. Add 1 T of butter and salt to taste. Let cool slightly and enjoy!
by Kati Chevaux
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Calorie counting for preschoolers is generally not recommended and can establish an unhealthy relationship with food. Preschoolers have a naturally functioning hunger-satiety regulation system (unless it has been overridden by pressure to eat or clean the plate). A preschooler who is growing on their own growth curve, has energy for normal activities, and is generally healthy is eating the right amount — regardless of whether you've counted calories. Discuss weight concerns with your pediatrician rather than independently restricting a preschooler's food intake.
