Add some jewel-like pomegranate seeds before serving — they give tang and color and make the dish look fancy in a flash.
Recipe Summary test
- 5 tablespoons vegetable oil, divided
- 4 pounds bone-in beef short ribs, cut into 3-inch pieces (8 to 12)
- Salt and pepper
- 1 large yellow onion, cut into wedges
- 3 cloves garlic, smashed and peeled
- 10 sprigs thyme
- 1/4 cup all-purpose flour
- 3 cups pomegranate juice
- 1 cup dry red wine, such as Merlot
- 1/2 cup pomegranate seeds, for serving
- Step 1
Preheat oven to 275 degrees. In a large heavy pot with a tight-fitting lid, heat 2 tablespoons oil over high. Season short ribs with salt and pepper. In batches, brown ribs on all sides. Transfer to a plate, pour off oil, and wipe loose bits out of pot.
Reduce heat to medium-high and add remaining 3 tablespoons oil to pot. Add onion, garlic, and thyme. Cook, scraping up browned bits with a wooden spoon, until onion is softened, 5 minutes. Add flour and stir to coat. Whisk in pomegranate juice and wine and bring to a boil, stirring frequently. Return ribs to pot, cover, and transfer to oven.
Bake until ribs are easily pierced with the tip of a paring knife, about 3 hours. With a slotted spoon, carefully transfer ribs to a large platter. Strain liquid into a fat separator, let sit briefly, and return to pot, discarding fat (or, skim off fat with a spoon). Bring to a boil over medium-high and cook until reduced to a sauce-like consistency, 10 minutes. Strain through a fine-mesh sieve, season with salt and pepper, and pour over ribs. Top with pomegranate seeds.
Ask the butcher to cut the short ribs into pieces for you. You can braise them a day ahead; let cool in liquid, then refrigerate. Discard fat before reheating in a warm oven.
Functional Medicine + Biological Medicine + Energy Medicine
Are you ready to start your personalized program? Yes, I am!
Eating the right food is the best possible foundation for pursuing optimal health. Supporting our mitochondria is one of the best ways to address chronic illness. The combination of these two concepts creates an ideal, multi-faceted approach toward healing.
Our mitochondria play a vital role in producing the very energy we need to live and breathe, as well as heal, detoxify, and strengthen our immunity. When our mitochondria are struggling, it often leads to neurological issues, chronic pain, or fatigue. Using the right food is necessary for repairing the damage created from inflammation, toxins, and infection.
The five most therapeutic, mitochondrial boosting nutrients, we receive from food are:
- B vitamins
The following nine foods are great sources of these nutrients and are highly researched for their role in supporting mitochondria:
Free radicals constantly bombard us from both our environment, and as natural byproducts of energy production. Antioxidants are great sponges for soaking up free radicals and preventing further damage. They are the most significant therapy derived from our diet to boost mitochondria.
Blueberries (other berries as well) are full of powerful antioxidants. In fact, the darker blue and purple berries (such as blueberries and blackberries) help to improve brainpower and protect our brain and nerves. 1 These foods support healthy blood sugar levels, due to their low glycemic index, and high amount of fiber.
- Something new – Try combining strawberries with balsamic vinegar, or blackberries with mint or rosemary, to unleash their flavor potential.
Pomegranate seeds (arils) have some of the highest amounts of antioxidants (three times higher than red wine or green tea). 2 They are also excellent sources of fiber, vitamin C, and potassium. Their rich source of phytonutrients, called polyphenols, is a major factor in brain health. 3
- Worth the effort – Like most things beautiful, pomegranate seeds can play hard to get. But once removed they add flavor and color to anything from hummus to salsa.
As co-enzymes, B vitamins work like keys for starting up mitochondrial engines (enzymes) in order to produce energy. We need daily replenishment of our B vitamin levels for optimal cellular function.
Beef (grass-fed) – You will find that a complete source of B vitamins can be found in grass-fed beef as well as other pasture-raised meat. Beef also has good levels of omega 3 fats for reducing inflammation. 4 It is advisable to keep your servings on the small side and not eat beef every day.
- Game on – Try roaming over to buffalo or wild game for a different flavor. The more an animal grazes on grass and wild plants, the healthier it is.
Cruciferous vegetables (broccoli, cauliflower, kale, cabbage, and collard greens, to name a few) are a great source of the much-needed sulfur element. Sulfur is the stinky, and super strong, nutrient that holds us together and eliminates toxins.
Broccoli, and broccoli sprouts, have higher levels of sulforaphane than any other vegetable. Sulforaphane is likely the most potent chemical responsible for removing the harmful environmental pollutants from our cells. This makes broccoli great for reversing degenerative damage in the nervous system, as well as slowing age-related decline in brain function. 5
- Handle with care – Not to be cooked into mush, broccoli retains its highest detoxification power when it is lightly steamed (about 2 minutes).
Each one of our cells, and our mitochondria, are surrounded by a protective membrane. These membranes are made up of the fats we eat. When our diet consists of high-quality fats and oils, we can properly mend the fences that are a major part of our structural integrity and immune defense.
Olive oil (extra-virgin, cold-pressed) is a time-tested health food. It is full of phytonutrients to combat free radical damage and is an effective anti-inflammatory. 6
- Green is good – When olive oil is properly processed, it should have a green color and a pleasantly strong flavor. Cooking with medium heat (or lower) will help preserve its health benefits.
Butter (grass fed) is a health-promoting food and not the maligned, fat-packing scourge that causes heart disease and obesity. Butter is full of about 400 different fatty acids and a good source of fat-soluble vitamins. 7 It is just like the famed chef Julia Child once said, “You need some fat in your diet, or your body can’t process your vitamins.” Thus, cooking with butter actually helps us better absorb our vitamins.
- Go for the gold – Forget the pale stuff! Properly fed (i.e. grass) cows will produce golden butter that tastes amazing!
Salmon (wild Alaskan) is a fantastic source of the highly essential omega-3 fat, DHA. DHA is great for our brain, heart, eyes, and inflammation. Salmon contains the amino acid cysteine, which is helpful in producing the antioxidant, glutathione. It is also a good dietary source of CoQ10 and its benefits in energy production.
- Bought the farm – Put farm-raised salmon in the past. Salmon raised in this fashion is fed artificial coloring to make it orange while it is also higher in toxic chemicals like PCBs and heavy metals. 8 Wild-caught is the way to go!
This hard-working mineral is needed daily as it performs hundreds of functions. Our mitochondria depend upon it in order to make ATP, our main source of cellular energy.
Avocado – It is well known that avocados are good for our brain. 9 They are loaded with good fat as well as other mitochondria boosters like: glutathione, vitamin E, and antioxidants. Their magnesium content is high and their monounsaturated fat helps our gut absorb other nutrients.
- Brown bag special – Help unripe avocados along by keeping them at room temperature and in a brown paper bag.
Spinach and most green leafy vegetables contain healthy amounts of magnesium. Spinach also contains high levels of the antioxidants called flavonoids and carotenoids to support our mitochondria, memory, and cognition. 10
- Yoke the “ox” – Those who have problems with oxalates might try boiling spinach for 1 minute to reduce oxalate levels but retain other beneficial nutrients.
Eating for our mitochondria is paramount to any other therapy. However, a well-rounded protocol includes detox support, stress management techniques, lifestyle changes, and supplementing with nutrients. To see more on which nutrients best support our mitochondria, see How To Restore Your Mitochondria And Boost Your Energy.
Here’s everything you need to know about the luscious Middle Eastern condiment — from where to buy it to how to make your own to the best ways to use it.
What Is Pomegranate Molasses?
The juice of pomegranates, cooked to a very thick consistency, is called pomegranate molasses. However, the term "molasses" is quite misleading. While the color of pomegranate molasses is similar to molasses made of sugar cane or sugar beets, pomegranate molasses is not a sweetener but a condiment, and as such added to dishes in small amounts.
Pomegranate molasses is an important ingredient in Middle Eastern cooking. The Arabic name (dibs rumaan or rub rumaan) and the Farsi name (rob-e-anar) mean "thickened pomegranate juice." The Turkish name "sour pomegranate" (nar ekşisi) best fits what pomegranate molasses is. That being said, the taste of pomegranate molasses is much more sour than sweet, and to some palettes it tastes astringent.
When pomegranate juice is boiled down to a thick consistency, it loses the bright red color of the pomegranate arils and turns a dark brown, almost black.
Pomegranate Molasses vs. Pomegranate Syrup
Pomegranate molasses and pomegranate syrup are two different names for the same thing and used interchangeably. Calling it pomegranate syrup is just as misleading as pomegranate molasses because it is not sweet like syrup, which has a higher sugar content.
The actual pomegranate syrup is called grenadine, a sweet and tart bar syrup used for cocktails. Grenadine retains the red color of pomegranates although in many products the color is enhanced by red food dye.
Where to Buy Pomegranate Molasses
Pomegranate molasses is sold online, in Middle Eastern markets, some supermarkets, where it is often located in the aisle with international foods. (Do note that some brands contain a small amount of added sugar, though not enough to detract from the condiment's signature tart flavor.)
You can also buy organic pomegranate molasses. But to date, pomegranates have not been included on the annual Dirty Dozen™ List that determines the pesticide residue in produce. So it's not clear whether buying organic pomegranate molasses is a safer choice.
Pomegranate Molasses Recipe
If you cannot find pomegranate molasses at the store, or if you like to make things from scratch, it is not difficult to make your own pomegranate molasses.
You need only two ingredients, pure pomegranate juice and sugar.
Fresh pomegranates are available in the early winter, usually around Christmas. Deseeding them and extracting the juice from the arils is time-consuming and depending on the quality and juiciness of pomegranates, you might need up to eight large pomegranates for four cups of juice. Using bottled, pure unsweetened pomegranate instead, which many grocery stores carry, is more economical and less time-consuming.
Making your own pomegranate molasses lets you adjust the amount of sugar and experiment with the type of sugar, such as pure cane sugar instead of white sugar, to see what you like best.
Homemade Pomegranate Molasses
- 4 cups unsweetened 100% pomegranate juice
- 1/3 to ½ cup white sugar, to taste
- 2 tablespoons freshly squeezed and strained lemon juice
- Heat pomegranate juice, sugar, and lemon in a wide saucepan over medium heat and stir until the sugar has dissolved.
- Lower the heat so the mixture just simmers. Cook, uncovered, for about 1 hour, until the mixture is thick and syrupy and coats the back of a spoon. It should be reduced to one fourth, or 1 to 1¼ cups. If you only use 1/3 cup sugar, it will take a little longer. After 45 minutes, start checking the consistency every few minutes so you don't cook it for too long, as the mixture will thicken significantly after cooling.
- Let it cool slightly, then pour it in a sterilized glass bottle or jar. After it's fully cooled, close with a tight-fitting cap or lid and store in the refrigerator.
Pomegranate Molasses Substitutes
Most dishes call only for a small amount of pomegranate molasses so in a pinch, you can get away with a substitute. Generally anything that is a combination of tart and fruity works as a substitute.
Good substitutes for savory dishes are:
- Cranberry juice concentrate or unsweetened cranberry juice, boiled down to a syrupy consistency
- Tamarind paste (pulp), soaked in hot water and strained; or tamarind concentrate, diluted in 2 parts water to 1 part concentrate
- Balsamic vinegar
In dishes with a sweet note, you can also use:
- Boiled cider (a.k.a. apple molasses)
Since both are sweeter than pomegranate molasses, adjust the amount of sweetener called for in the recipe. For example, in this Pomegranate Molasses Barbecue Sauce, if you add 2 tablespoons boiled cider instead of pomegranate molasses, reduce the amount of honey to 1 tablespoon and taste for sweetness.
Pomegranate Molasses Uses
Pomegranate molasses is used in classic Middle Eastern dishes such as:
- Fesenjaan, a Persian poultry dish made with chicken or duck , a roasted pepper and walnut spread , a Turkish bulgur salad
- Fattoush, a bread salad
Of course, beyond traditional options, the possibilities for using pomegranate molasses are virtually endless. You can add it to anything where you want some extra zing:
- Try it in salad dressings, in place of vinegar
- Use it for meat, lamb, and poultry marinades, glazes, and barbecue sauces
- Stir into drinks like iced tea, soda, and cocktails
- Add to hummus and other dips
- Drizzle over roasted vegetables or for glazed vegetables
- For a finishing touch in lentil soup or hearty vegetable soup
- Sub it for pancake syrup; on its own or mixed with another syrup, such as maple syrup
- Complete a platter of bacon wrapped figs or dates with a drizzle
Pomegranate molasses can also be your secret ingredient in desserts and baked goods:
- Replace the traditional molasses in gingerbread or gingersnaps with pomegranate molasses
- Incorporate into chocolate desserts, such as truffles, chocolate sauce, chocolate mousse, or chocolate cake
How to Store Pomegranate Molasses
Once opened, store-bought pomegranate molasses should be stored in the refrigerator, where it lasts almost indefinitely. But since it thickens and hardens over time, it's best to use it within a year or two.
A Little Trick When Pomegranate Molasses Are Too Thick
When properly stored in the refrigerator, pomegranate molasses becomes very thick over time and difficult to pour. Either let the bottle warm to room temperature, which may take a couple of hours, or place it in a bowl with hot water to speed up the softening process. Return the bottle to the refrigerator afterwards.
Have you ever tried pomegranate molasses? It’s tangy and bright in flavor, and it’s easy to make at home! You can use it for dressings, sauces, or roasts. You can even drizzle it on desserts!
I first came across this thing called “pomegranate molasses” about 6 years ago when I flipped through the pages of Heidi Swanson’s Super Natural Every Day (one of my favorite cookbooks, by the way). It found her recipe for Pomegranate-Glazed Eggplant with Tempeh, and the photo in the cookbook looked so inviting. As I read the ingredients list, I saw pomegranate molasses and thought, “What on earth is that?” Mix pomegranate juice with molasses? That doesn’t sound right.
Everything was going fine, until I bought a bad bottle of pomegranate molasses. I noticed something was wrong when I a batch of muhammara (red pepper dip) and wondered why my dip tasted bitter. Then, I tasted the molasses. Instead of a familiar sweet and tangy taste, the molasses had a bitter finish. I later learned that the bitterness could have come from the manufacturers not separating the pomegranate arils from the rind properly while making the pomegranate juice. Because of that experience, I make my own pomegranate molasses from scratch.
HOW TO MAKE POMEGRANATE MOLASSES
It’s actually quite easy to make. All you do is boil down pomegranate juice, sugar and lemon juice for about 1 hour, and that’s it. You can use store-bought pomegranate juice to make the molasses. I prefer using fresh pomegranate juice because the color of the molasses will look much brighter (and better for photographs).
To juice the pomegranate, we’re going to dig into those ruby globes and separate the arils. Find the crown of the pomegranate (the part that’s sticking out). (Did you know that the crown is actually the bottom of the pomegranate?) Holding the paring knife at a diagonal, start cutting underneath the crown. Make a full circle around the crown and remove it. Score the pomegranate.
Tear the pomegranate apart into different sections. Remove the arils by prying them loose from the rind. To prevent pomegranate juice from splattering everywhere (because it will), loosen the arils inside a large bowl filled with water.
When you’re done, you’ll notice that most of the seeds have sunken to the bottom of the bowl and the loose membrane will float on the top. Remove any stray pieces of membrane, and drain all the water.
Pour the arils into a high-speed blender or food processor, and pulse or gently blend until all the arils have been crushed.
Strain the juice through a fine-mesh strainer. Use a spatula to press down on the purée so that you can squeeze out as much juice as possible.
The pomegranate is one of the top foods for men’s health, and it is particularly beneficial for prostate and heart health.
Filled with antioxidants, this fruit can help improve your sex life, properly balance your cholesterol levels and help your heart, prostate and brain health, among its many other benefits. It is an excellent food for aging men and is considered one of the best foods for mature men.
The tangy, sweet pomegranate is tasty as a snack, or it can be sprinkled on salads and added to other dishes. You can get pomegranate juice year-round when fresh fruit is not available.
If you find it challenging to cut through the fruit’s thick leathery rind, you can buy just the arils in stores. There are even pomegranate supplements if you just want the nutritional benefits of pomegranate but don’t want to consume the sugar that comes with the juice. However you decide to consume it, just find a way to get some of this amazing fruit, which is one of the top foods for men’s health, into your diet.
Here are 10 different pomegranate health benefits for men:
1. Helps erectile dysfunction
There is scientific evidence behind the reason pomegranates are a symbol of fertility. One study found that men who had mild to moderate erectile dysfunction experienced improvement after drinking pomegranate juice. Other studies on animals found the antioxidants in pomegranates improves erectile function over long-term use.
2. Fights prostate and lung cancer
Many studies have shown that pomegranate extracts have the ability to slow the reproduction of prostate cancer cells and cause the cells to commit a type of cellular suicide, a process called apoptosis. The ellagitannins in pomegranates fight the growth of new blood vessels necessary for nourishing prostate cancer tumors. If you are concerned about your prostate health, you may also consider a top prostate supplement formulation. Pomegranates may also inhibit the development of lung cancer.
3. Slows PSA doubling
If you are watching your PSA (prostate-specific antigen) level, you may be interested in the benefits of pomegranates. In studies, pomegranate juice has shown to help PSA levels. Researchers gave men with prostate cancer who were treated with radiation or surgery but had climbing PSA levels 8 ounces of pomegranate juice each day. Before drinking the juice, the men’s average PSA level doubled every 15 months. By the end of the study, it was taking 54 months for the PSA level to double. Intake of the juice was also associated with a 17 percent increase in cancer cell apoptosis, as well as a 12 percent decline in the spread of cancer cells.
4. Helps arthritis patients
Studies on pomegranates have shown benefits for both osteoarthritis and rheumatoid arthritis sufferers. A 2012 study demonstrated that pomegranate juice helps to prevent damage to the cartilage in knee joints of animals with osteoarthritis. For rheumatoid arthritis patients, pomegranate extract reduces inflammation and joint damage. Another study found that the extract of pomegranate may help rheumatoid arthritis and other inflammatory diseases by suppressing mast cells and basophils.
5. Lowers blood pressure and cholesterol
Adults with high blood pressure who drink 1.7 ounces of pomegranate juice every day can lower their systolic blood pressure by up to 5 percent. Several studies also show that pomegranate juice is useful in lowering LDL (bad) cholesterol levels and for preventing the buildup of plaque in arteries.
6. Improves heart health
In addition to pomegranate’s benefits in lowering blood pressure and cholesterol, many studies show other ways this fruit is good for your heart. Both pomegranate juice and extract have the ability to inhibit platelet activity, which can help reduce the risk of cardiovascular disease. Patients with coronary heart disease were able to improve stress-induced myocardial ischemia by drinking pomegranate juice every day for three months.
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7. Improves recovery from exercise
Drink pomegranate juice after your workouts. Research at the University of Texas at Austin shows that taking supplements of ellagitannins from pomegranate extract can significantly improve isometric strength within two to three days of strenuous workouts.
8. Helps brain health
The polyphenols in pomegranate juice just might offer some protection from Alzheimer’s disease, according to researchers at Loma Linda University. They fed sugar water to one group of mice and pomegranate juice to another. The mice that drank pomegranate juice learned tasks more quickly than the sugar water group and had about 50 percent less accumulation of a protein believed to play a major role in developing Alzheimer’s disease.
9. Supports immunity
Experts say that daily consumption of pomegranate extracts or juice can support your immune system’s antioxidants, antimalarial and antimicrobial capacities.
10. Reduces risk of type 2 diabetes
Pomegranate seed oil is associated with improving insulin sensitivity, according to a study on animals that suggests that it could reduce risk of type 2 diabetes. It can also improve health for diabetic patients by reducing their risk for developing atherosclerosis.
Whether you prefer to eat it fresh, drink its juice or take a supplement, the pomegranate is a superfood that can help support your overall health. In addition to the 10 specific health benefits that pomegranate provides men, the fruit is also full of vitamins C, E and K, as well as fiber, potassium, folate and niacin.
By canida Follow
I love eating pomegranates, but hacking them apart is slow and messy. This easy trick will help you open pomegranates with the greatest of ease, while keeping your hands clean. All you need is a fresh pomegranate, a paring knife, and these instructions!
This technique is perfect for opening a pomegranate to eat out of hand, to create a centerpiece for a fruit or cheese plate, or as prep for super-easy de-seeding (see step 4). I learned this trick from a pomegranate-grower at our local farmers market, and have been amazed by its ease and utility. It’s a trick everyone should know!
Thanks to culturespy for the awesome photography.
Step 1: Pop the Top
Use your paring knife to remove the flower from the top of the pomegranate. You want to cut at an angle, removing a cone of pith from below the flower without cutting into the seeds.
Check out the pictures to be sure what I mean.
Step 2: Score Sides
Now look down at your pomegranate. You’ll see that it’s not perfectly round – there are some flat sides/faces, and some ridges or ribs. The exact number will vary between pomegranates.
We’re going to score along these wider rib portions of the pomegranate.
Take your paring knife, start at your previous cut at the flower-end of the pomegranate, and score the skin along the ridge down toward the bottom (stem) end of the fruit. You should cut through the red rind, and most of the way through the white pith. Avoid cutting into the seeds, as that will just create a big juicy mess, exactly what we’re trying to avoid.
Step 3: Crack It Open
Now that you’ve scored all the ribs, it’s time to crack this thing wide open.
Place your thumbs inside the cut flower end, with the pads of your thumbs pressing against opposing segments of the pomegranate. Pull apart gently but firmly, and the pomegranate will crack open along the lines you’ve scored in the skin, and the internal segments will separate along their natural boundaries.
Adjust your grip to separate each segment along the scored lines. The end result is shown below – you’ll have as many side segments as you did ribs/flats, plus a central cone-shaped chunk associated with the stem end.
Notice the almost complete lack of messy pomegranate juice! Just one drop on the plate, the result of squeezing a bit too roughly and popping one seed.
Step 4: EAT!
Now eat your pomegranate!
You can tear off each segment along its natural boundary to create a nice hand-sized snack treat, or put the opened pomegranate out whole as the gorgeous centerpiece of a fruit or cheese plate. Everyone will be properly impressed.
Opening a pomegranate this way also makes it easier to remove the seeds for other purposes. Just take one of the segments, turn it seed-side down down, and whack the rind with a spoon to knock the seeds out – they’ll just drop right out.
How long does shrimp last? The shelf life of shrimp depends on a variety of factors, such as the sell by date, the preparation method and how they were stored. Shrimp are full of protein, low in calories, easy to cook and so versatile in recipes that they are even delicious all by themselves served hot or cold.
So, how long do shrimp last? When properly stored, the shelf life of fresh shrimp past its sell by date is approximately .
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Shrimp Expiration Date
|Past Printed Date||Past Printed Date||Past Printed Date|
|Fresh Shrimp (Shelled) lasts for||—||1-2 Days||6-9 Months|
|Fresh Shrimp (Shell On) lasts for||—||2-3 Days||9-12 Months|
|Cooked Shrimp lasts for||—||3-4 Days||6-9 Months|
|Frozen Shrimp lasts for||—||4-5 Days||9-12 Months|
|Canned Shrimp lasts for||6-8 Months||6-8 Months||9-12 Months (No can)|
Of course, shrimp lasts for a shorter period of time if it is not stored properly. But remember that shrimp, like a lot of other proteins, usually has a sell by date and not a use by date or expiration date. Because of this distinction, you may safely use it to compliment your favorite meals even after the sell by date has lapsed.
How to tell if Shrimp is bad, rotten or spoiled?
Practicing proper hygiene and food safety techniques will help prevent foodborne illness.
Although not a perfect test, your senses are usually the most reliable instruments to tell if it has gone bad. Some common traits of bad shrimp are a slimy flesh and a fishy smell.
There are, of course, certain health risks associated with spoiled foods so always remember to practice food safety and enjoy your foods before their shelf life has expired!
How to store Shrimp to extend its shelf life?
You can help shrimp keep fresh longer by storing it in your refrigerator immediately after purchase. Once prepared, shrimp should be stored in a tightly closed container to keep out moisture and other contaminants. For a long-term option, you can freeze your shrimp while preserving its taste if you use a freezer safe container.
Some benefits of proper food storage include eating healthier, cutting food costs and helping the environment by avoiding waste.
How long is Shrimp good for when prepared in a dish?
How long does shrimp last? That depends. How long does wine last? In general, it is one of the quickest expiring ingredients in a dish but lasts only as long as the quickest expiring ingredient in the recipe.
Ready to shed 12 pounds in 2 weeks? You could on The Omni Diet by Tana Amen, RN.
On this plan, you eat mostly plant foods, plus lean protein. Amen’s diet takes the best of both plant-based diets and high-protein plans and combines them. You get all the health benefits of the nutrients in plants and the feeling of fullness, sustained energy, and stabilized blood sugar that comes from eating lean protein.
The plan has three phases. Like many diets, the first phase is the most restrictive. The second phase loosens up a bit, and the third phase is ongoing.
What You Can Eat and What You Can’t
- Fresh vegetables (except white potatoes and other vegetables Amen claims might cause problems for some people)
- Moderate amounts of fruit, especially berries
- Naturally raised lean meat and poultry, wild-caught seafood
- Raw nuts and seeds
- Coconut, almond, macadamia nut, grape seed, and olive oils
- Dried beans and lentils in limited amounts
- Fresh and dried herbs and spices
- Super foods such as maca root, goji powder, lucuma, and pomegranate
- Grains (except for quinoa, buckwheat, and amaranth in small amounts) and gluten
- Sugar and simple carbohydrates
- Artificial sweeteners (except for stevia in small amounts)
Amen recommends taking supplements, including a daily multivitamin, fish oil, vitamin D, magnesium, and probiotics.
Alcohol is not allowed in Phase 1 and preferably Phase 2 of The Omni Diet. If you must drink in Phase 2 and beyond, Amen recommends limiting yourself to two glasses of wine or cocktails per week. You may not drink beer or other alcoholic beverages containing gluten.
Level of Effort: Medium to Hard
Limitations: This plan will be a big change, if you currently eat a typical American diet. You may find you like a lot of the foods you switch to on this plan, but it’s probably going to be a big adjustment.
Cooking and shopping: You will need to plan menus and prepare foods, including 9 cups of vegetables a day.
Packaged foods or meals: No.
In-person meetings: No.
Exercise: Required. Exercise is a key part of The Omni Diet. The book includes a detailed plan that starts with walking and works up to a full-body workout that takes 30 minutes a day.
Does It Allow for Dietary Restrictions or Preferences?
Vegetarian or vegan diet: Although you can adjust The Omni Diet if you’re a vegetarian, it does emphasize lean animal protein sources like eggs, fish, and poultry, and limits beans. If you are a vegan, following this diet will be even more challenging, as you will have a much more restricted list of foods and will have to rely heavily on nuts, seeds, and the limited amounts of beans and other legumes allowed.
Gluten-free diet: This plan would work for you.
What Else You Should Know
Cost: You may spend more on groceries, since you’ll need to buy naturally raised meats, wild-caught seafood, lots of vegetables, berries, nuts, and no convenience foods.
Support: You do this diet on your own, but you will find lots of tips and Omni Diet-friendly recipes online.
What Dr. Michael Smith Says:
Does It Work?
If you follow The Omni Diet, you’ll likely lose weight. It’s a nutritious approach to weight loss. And if you stick with the program for the long term, you’ll keep the weight off.
Because you’ll be cutting calories from your diet and burning them through exercise, the weight should drop pretty fast.
The promise of losing 12 pounds in 2 weeks is a bit of a stretch, but if you follow the program to a T, it could happen. If not, don’t get discouraged.
While there are no studies specifically on this diet, there is a great deal of research to support its components. One of its best features is that the calories come mostly from non-starchy vegetables.
There’s no guarantee you’ll lose weight if you go gluten-free, but if that helps you avoid overeating foods like bread and pasta, go for it. Just don’t replace them with gluten-free versions of those foods.
There’s also little research to support the supplements (except vitamin D which most people don’t get enough of) Amen recommends, and they’re unlikely to help you lose weight.
Because Amen suggests avoiding dairy, look for other sources of calcium and vitamin D, such as fortified soy and almond milk.
Is It Good for Certain Conditions?
The Omni Diet is appropriate for anyone living with diabetes, high blood pressure, and heart disease. If you have high cholesterol, be sure to check with your doctor about the recommendations for coconut oil, which is high in saturated fat. Because the primary source of calories is plant-based foods, the diet is low in cholesterol. Limiting starchy carbs and sugar may be especially helpful for people with diabetes; just be sure to check with your doctor if you plan to follow this diet.
The Final Word
If you’re up for making the commitment, the Omni Diet is a great option to help you lose weight, although it might be difficult to stick to long-term. It’ll take some work getting used to the new way of eating and increased exercise, but you’ll be slimmer and healthier for it.
Roasted butternut squash with goat cheese and pomegranate seeds is a simple and delicious side dish to make this winter. The sweetness of the squash and pomegranate paired with the creaminess and tang of the goat cheese is the perfect pairing!
During fall and winter, roasting a butternut squash on a Sunday so we have it to eat throughout the week is not uncommon. Sometimes I just roast it with salt and pepper, but lately I’ve been enjoying adding some extras to it.
This hot honey roasted butternut squash was one of my most recent creations that I made earlier this fall. And now I’m adding this roasted butternut squash with goat cheese and pomegranate to the collection.
It’s drizzled with a simple balsamic vinaigrette and has the perfect balance of sweet and tangy flavors. Both the pomegranate seeds and pepitas add a little texture, which is always a must in my opinion.
Ingredients For Roasted Butternut Squash With Goat Cheese And Pomegranate
- butternut squash
- goat cheese
- pomegranate seeds
- fresh thyme
- balsamic vinegar
- dijon mustard
- maple syrup
- olive oil
How To Make Roasted Butternut Squash With Goat Cheese And Pomegranate
This is such a simple side dish to make. The most time consuming part is peeling and dicing the butternut squash, which you can bypass if you choose to buy one that’s already pre-cut.
Preheat your oven to 425° F. If you want fewer dishes, line your sheet pan with foil. Next, breakdown the butternut squash. I find it’s easiest and safest if you cut the top and bottom off so you’re working on a flat surface.
Once the squash is cut into cubes, I recommends about a 1/2 – 1 inch dice, put it on the sheet pan. Pour olive oil over the top and sprinkle with a good amount of salt and pepper.
Use your hands to toss the squash until it’s coated in the oil and then spread it out so it’s in a single layer. Put the squash in the oven and roast it for about 18-22 minutes or until it’s fork tender.
While the butternut squash is roasting make the balsamic vinaigrette. Add the balsamic vinegar, dijon, maple syrup, olive oil, salt and pepper in a bowl or jar and either whisk or shake until combined.
Once the squash is roasted add it to a serving bowl and crumble the goat cheese over the top. Sprinkle on the pomegranate seeds, pepitas, and thyme leaves. You can either drizzle some of the balsamic vinaigrette over the top or serve it on the side.
What To Serve With Roasted Butternut Squash With Goat Cheese And Pomegranate
Since this is more of a side dish than main dish, you’ll need something to serve along with it. If you like chicken this apple cider chicken skillet or creamy mustard chicken are great options.
It would be a delicious side dish alongside these seasonal apple cheddar turkey burgers. And if you’re vegetarian, try it with these Moroccan baked eggs with chickpeas.
Best Substitutions For Goat Cheese
As much as I love goat cheese, I’m aware that there are a fair number of people who don’t share that love. If you’re one of them, you have a couple alternative choices for cheese.
Feta is a good alternative. It’s saltier than feta, but will still work nicely as a contrast to the sweet pomegranate seeds and balsamic vinaigrette.
Ricotta is another option. It’s creamier, but the flavor and texture will still work nicely with the other ingredients in this side dish.
Courtesy of POM Wonderful
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Companies have stepped up their juice game in the last few years, and there are now quite a few bottled options at the grocery store. They come in a variety of fruits, flavors, and colors, and are known for vitamins, minerals, and antioxidants. Others, though, are loaded with additives—especially added sugar and high fructose corn syrup—and are not what you’d find fresh on a tropical island or at home if you made your own juice.
It’s easy to spot these juice impersonators. Checking the ingredients label can tell you everything you need to know about what’s in the bottle you pick up. But, to help you out the next time you’re in the juice aisle, we ranked the most common juices found at the grocery store from best to worst based on nutrition.
The Best Juices
Courtesy of POM Wonderful
Usually, when we think of pomegranates we think of the small, flavorful seeds—known as arils—that come out of the fruit. Eating pomegranate arils or adding them to salads or even dessert recipes is a great way to enjoy their sweet and tangy flavor, but you can also drink them in juice form thanks to POM Wonderful and get all the benefits pomegranate is known for!
Each 16-ounce bottle contains the juice of four pomegranates (aka the original superfruit), which has as much potassium as two medium bananas and known for free-radical-fighting antioxidants. POM Wonderful uses only the juice of the original superfruit grown and harvested in California, which you can see by the “100% Pomegranate Juice” on the front of the bottle. These pomegranates are handpicked and whole-pressed to release the polyphenols in the rind, pith, and arils.
What could be better than 100% pure pomegranate juice that doesn’t contain any preservatives, added sugars, or artificial sweeteners? As you’ll see next, other juices can’t relate.
Tart Cherry Juice
Did you know there’s a difference between regular cherry and tart cherries? In fact, tart cherries actually contain 20 times more vitamin A than the sweet cherries we all know and love, and it’s available at supermarkets in a convenient juice.
Drinking a store-bought tart cherry juice low in added sugars can be a good alternative to many other popular juice options at the grocery store.
While other juices on this list come from fan-favorite fruits, this one is from a veggie. Sure, it may not be as tasty as those, but it is popular enough to be available right in the supermarket down the street.
Several options don’t contain any additives besides lemon juice or another natural flavoring. This limits the sugar content to less than about 20 grams per 8 ounces.
OJ is known for it’s vitamin C, and for good reason. An 8-ounce cup contains 100% of your vitamin C recommendation per day and contains essential nutrients like 15% of the daily value of potassium, 15% of the daily value of thiamine, and 15% of the daily value of folate.
There are many options at the grocery store, but some have more added sugar than others. To balance this out, choose an orange juice without any extra ingredients and add a little bit of water to dilute the sugar content.
The Worst Juices
Cranberry Juice Cocktail
Of all the juices at the grocery store, this ruby-red option is one to shy away from. Some brands carry this juice but may blend in high fructose corn syrup and other added sweeteners that can amount to upwards of a total 60 grams of sugar, 53 grams of which are added sugar—that’s more than 12-ounces of your average soda.
Peach Mango Juice
The evolution of grocery store juices has led to some of your favorite individual fruits being combined into one tasty drink. Peach and mango are already sweet summer fruits, and many juice brands add additional sweeteners to their bottles. Drinking upwards of 40 grams of sugar in one 12-ounce bottle can be a huge energy zapper—just like the afternoon sun on a hot summer day.
Fruit salad is a classic crowd-favorite at any gathering, so companies knew what they were doing when they combined the juices of some of the most popular fruits out there into one. Yet the ingredient lists for different brands include added cane sugar. Not only is this adding a bunch of sugar to your day, but it’s also a big increase in calories you wouldn’t get from eating the fruit whole or if you opted for a 100% juice option.
One sip of grape juice can take you back to childhood, but is it worth it? There are tons of options at every grocery store, but they are often filled with added sugar and preservatives. Without properly measuring, you could end up drinking the same amount of sugar as six or seven doughnuts in one sitting.
Some even are missing added vitamin C that other brands contain. Be sure to check the ingredients the next time you’re at the store to make sure you know what you’re getting.
If you can bake chicken, you can make dinner over and over again. Use chicken breast, thighs, wings, or legs for this juicy baked chicken recipe.
Elise founded Simply Recipes in 2003 and led the site until 2019. She has an MA in Food Research from Stanford University.
If there is one recipe that every home cook should know, it's this baked chicken recipe. All you need is chicken, olive oil, salt, and pepper (and maybe some stock or white wine for gravy).
How to Make Baked Chicken Breast, Thighs, Wings, or Legs
We usually buy whole chickens and either cut them up ourselves or have the butcher do it for us. It's cheaper that way, and we get giblets for gravy. You can do that or just use a package of whatever chicken parts you like—make baked chicken breasts for white meat, and baked chicken thighs and legs for dark.
This way of cooking chicken couldn't be more straightforward. It's especially welcome on days when you're busy and just want to put good food on the table.
Video: How to Make Baked Chicken
Classic Baked Chicken
Making Gravy from a Whole Chicken
If you bought a whole chicken to start with, the chicken may have come with the neck and gizzards (often in paper in the cavity of the chicken). Use the chicken back and these giblets to make stock for gravy.
Chop up the back a little, and put the back, gizzard, and neck into a small saucepan and cover with water by a half inch or so. Bring to a simmer and let simmer while your chicken is baking. Then strain and use the stock for making a richly flavored gravy.
Heat the drippings from the roasted chicken with some stock or white wine for a simple gravy.
Making Baked Chicken With the Skin On
This recipe works best using chicken with the skin on. Even if you intend to eat the baked chicken without its skin, leave the skin on for baking. It prevents the chicken pieces from drying out while they bake.
What to Serve With Baked Chicken
My mother made this baked chicken at least once a month when I was growing up, and still does! It’s terrific with her Spanish rice and a little mango chutney on the side. We also love serving it with a garden lettuce side salad and some easy steamed broccoli.
5 Easy Baked Chicken Recipes
How to Defrost Chicken
How many times have you realized that you've forgotten to thaw your chicken right at dinner time? If I had a dollar for every time this has happened to me, I'd be a rich woman!
Of course, the best way to defrost chicken is overnight in the fridge. But if you didn't plan ahead, there's still hope for a chicken dinner, using a water bath or a microwave oven.
The Best Herbs and Spices for Baked Chicken Recipes
This simple baked chicken recipe is so easy to customize. You can chopped fresh herbs, like rosemary, thyme, tarragon, marjoram, sage, parsley, and oregano. Other flavoring options include minced garlic, paprika or even lemon or orange zest. Or get fancy with spice blends like dukkah, berbere, baharat, or garam masala.
For a really herb forward flavor, you can use as much as a 1/4 cup of chopped fresh herbs or as little as a tablespoon of dried spices. It's up to you how much flavor you want to add to your chicken.
How to Store and Reheat Leftover Baked Chicken
Refrigerate leftover chicken for 3 to 5 days in an airtight container or zipper bag. Cooked chicken can also be frozen for up to 6 months, but it's best to defrost and eat within 3 months.
Oven: Place the chicken pieces on a wire rack over a baking pan (to allow for good heat circulation all around). Then bake for about 15 minutes in a preheated 400°F oven, until the internal temperature reaches 165°F.
Air fryer: Set the air fryer for 320°F and reheat for 10 minutes, flipping halfway through.
Microwave: Place your chicken pieces on a microwave safe plate, sprinkle the chicken with some water and cover with plastic wrap or a paper towel. Reheat on high for 2 minutes. Remove, flip the pieces, and microwave in 30 second bursts, until the pieces are heated through.