Pomegranate and Feta Salad

Name: Pomegranate and Feta Salad
Prep time: 10 min
Cook time: 5 min
Total time: 15 min
Ingredients: Seeds from 1 whole pomegranate; 1 pound dark leafy greens; 1 red onion finely diced; 8 ounces of feta; 3 tablespoon red wine vinegar; 3-1/2 tablespoons olive oil; 1/2 tablespoon honey

Written by Intern Starr Batts

Edited by Laurel Deininger, MS, RD, LDN, CDCES

Everyone loves a good hearty and heavy soup or warm dish during the fall and winter seasons but sometimes a good light and fresh salad is a refreshing change. Keeping in the fall and winter theme, I present this pomegranate feta salad.

Pomegranate Salad with feta

Pomegranates are an excellent healthy and nutritious fall and winter fruit that has some shocking health benefits. This sweet and delectable fruit has been linked to type 2 diabetes prevention and treatment and has many antioxidative compounds (1).

While feta is not a fall or winter exclusive it is a fun factor of this dish that also has its own benefits. Feta cheese has also been linked to lower diabetes risk because of its high calcium and protein content (2).

A big component of this delicious salad is the dark leafy greens. I personally love spinach and enjoyed this salad with spinach but all dark leafy greens have been linked to an innumerable amount of health benefits including the prevention and treatment of diabetes (3).

Perhaps the most shocking of all of this is the fact that red onions have been proven time and time again to help lower blood sugar levels. Red onions contain many compounds that provide hypoglycemic effects that can help manage both type one and type two diabetes (4).

Pomegranate, feta, and red onion salad

When I made this salad, I used baby spinach. I found I did not need to cut up the spinach making this salad a low-maintenance and quick salad. The hardest part was deseeding a pomegranate which was not very time-consuming especially if you are making the one serving version of this salad. Overall I would say the salad did not take me more than 10-15 minutes to make and was amazing.

After trying it once, I have made this salad several times because of how satisfied I felt after eating it. Before the winter season ends and finding pomegranate becomes hard once again, I would recommend this salad!