It’s January and we’re in the throes of winter chill. In the kitchen, bright red jewels of the fruit world bring a little cheer.

Pomegranates originated in the Middle East and are popular around the Mediterranean, from Greece to Turkey and Iran. Today, they’re grown in many warm climates, like California. The season starts in autumn and ends in midwinter.

The skin and membrane of the pomegranate are tough, but the sweet-tart, juicy seeds called arils are delicious and healthy. They’re rich in vitamin C and are good sources of vitamins A, E, K, folate and several B vitamins (B1, B2, B6 and B9). They’re rich in important minerals like potassium, calcium and magnesium and trace elements like zinc, copper and manganese. Their juice is high in antioxidants. They also contain sugar and fiber.

Pomegranates contain many phytochemicals including polyphenols, flavonoids, ellagitannins and anthocyanins, which give the seeds their ruby-red color. Research shows that pomegranates are good for your heart, lowering the risk of cardiovascular disease. Research has shown that pomegranates may have anti-bacterial, anti-viral and anti-inflammatory properties, and may be helpful to cancer patients.

The sweet-tart seeds make a great snack. They can be used to garnish salads, ice cream, pudding, fruit cups, compotes or baked goods. They’re good in many recipes, from desserts to salads, main dishes and cocktails. They offer a brilliant pop of color, texture and flavor! Use them as a garnish — sprinkle them over vanilla ice cream or on top of a salad of fresh greens. They’re great stirred into yogurt, breakfast oatmeal or grain salads. Use them to garnish roasted vegetables, like Brussels sprouts or squash. Stir them into soup, like squash soup. Use them to dress up vegetables like sweet potatoes or Brussels sprouts. They can add flavor and crunch to curries, hummus, tabbouleh.

When shopping, look for pomegranates that are heavy and firm. This skin should be smooth and soft, not dry or wrinkled. You do not need to refrigerate them if you plan to use them within a week.

I have struggled to remove the seeds from the white pithy flesh, digging them out with a spoon or my fingers. But the way to remove them is to cut the fruit in half, hold it cut side down over a bowl of cold water and whack the back with a wooden spoon until the seeds fall out. The seeds will sink to the bottom, and the white pithy membranes will float on the top. Discard the rind and membranes into your compost, and drain the seeds. If you can’t use them right away, freeze the leftover seeds for up to a year.

Pomegranates are becoming more popular as people discover their great flavor and health benefits. So eat up before the season ends!

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Pomegranate Pineapple

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This simple dish makes a great appetizer, dessert, salad or snack.

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Ingredients:

1 fresh pineapple

1 pomegranate

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Directions:

Slice pineapple and put on a plate.

Remove seeds from pomegranate, rinse off any white pith and sprinkle over pineapple.

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Chicken, Green Beans and Pomegranates

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Ingredients:

1 pound fresh green beans (preferably French cut)

Olive oil

1 pound chicken breasts or thighs

Salt and pepper (I prefer a seasoning salt)

1 small onion

4 ounces mushrooms

1 clove garlic

1 cup pomegranate arils

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Directions:

Prepare green beans. Remove stem ends, slice into desired lengths and rinse under running water. Set aside until ready to use.

Heat the olive oil in large skillet. Add chicken pieces; sprinkle with salt and pepper. Cook for 3 to 5 minutes; flip over and cook other side. When chicken is cooked through, remove to a plate and set aside.

Peel and dice the onion; add to the same skillet and cook 1 or 2 minutes while you slice the mushrooms and mince the garlic. Add mushrooms and garlic and cook, stirring, 1 or 2 more minutes.

Add green beans; you may need to add a little more oil or chicken broth or water to the skillet. Cover and cook to desired tenderness, 5 to 8 minutes.

Slice reserved chicken; stir into skillet with green beans and heat about 2 minutes, until heated through. Top with pomegranate and serve. Or, place pomegranate in a bowl on the table and sprinkle over each serving.