By Janet Brannian
Gannett News Service

Consider the pomegranate.

It is among the world's oldest domesticated fruits. People in Asia and the Middle East have been eating them for thousands of years, and they were introduced to the New World in the 16th century by Spanish missionaries.

But the grapefruit-sized hard-shelled fruit can be intimidating.

Maybe it's the leathery skin or the finger-staining red juice. Or maybe it's because they're tricky to eat. Even though their tangy, juice-encased seeds require a bit of work to remove, nutritionists and chefs say the effort is worth it: pomegranates are delicious and low in calories.

The best selection is available now through December. The vibrant cranberry color and crunchy texture of the arils - the bean-sized juice sack and seed - make them a favorite of chefs, who use them as a garnish or as a complement to less flavorful foods.

Because the seeds are surrounded by deep red pomegranate juice, they have a jewel-like quality.

And pomegranates also have a distinct flavor that some describe as a citrus-grape splash. For added sweet-tart tang and eye appeal, they can be tossed into lettuce or fruit salads made with soft, mild-flavored fruits such as cantaloupe. The contrast in color, texture and flavor adds an unexpected accent.

Pomegranates are healthful snacks. A whole medium pomegranate has about 100 calories and is a source of potassium and vitamins A and C.

The easiest way to serve a pomegranate is to cut it into fourths and gently pull the arils off the cream-colored membrane. To avoid breaking any of the arils, try scoring the skin and peeling it. Avoid the membrane because it's bitter.

Although pomegranates may be the world's most labor-intensive fruit, fans would agree they're worth the effort. There just aren't many other foods that add rich color, sweet tang and crunch all at the same time.