Cut into a pomegranate and you will find about 3/4 cup of seeds or 1/2 cup of juice. What can you do with these tantalizing seeds? Pop them into your mouth and enjoy or try sprinkling over salads, fruit desserts, cakes or puddings or use in marinades, glazes and for garnish. Top off your morning waffles, oatmeal, pancakes, cereal, or sundaes with this sometime sweet, sometimes tangy fruit.

Do you eat the seed inside or spit it out after enjoying the juice? Well, the truth of the matter is, it's a personal choice. But keep in mind that most of the fiber you get from eating pomegranates comes from that little seed so crunch on.

One pomegranate delivers 40 percent of an adult's daily vitamin C requirement. It is also a rich source of folic acid and of antioxidants. Pomegranates are high in polyphenols. The most abundant polyphenols in pomegranate are hydrolysable tannins, particularly punicalagins, which have been shown in many peer-reviewed research publications to be the antioxidant responsible for the free-radical scavenging ability of pomegranate juice.

Research suggests that pomegranate juice may be effective against keeping cancer at bay especially prostate cancer and osteoarthritis. In several human clinical trials, the juice of the pomegranate has been found effective in reducing several heart risk factors, including LDL oxidation, macrophage oxidative status, and foam cell formation, all of which are steps in atherosclerosis and heart disease. Pomegranate has been shown to reduce systolic blood pressure.

Here is an unusual dip for breads, pita, or a variety of dipping chips. I like to eat this by dipping vegetables into it, especially jicama which is mild in flavor and doesn't over power the dip.

Vicki's Pomegranate Yogurt Dip
1 large pomegranate
2 cups chilled plain yogurt
3 tablespoons of chives
1/4 cup pomegranate juice
1/3 cup finely chopped fresh cilantro
1/2 teaspoon salt
1/4 teaspoon black pepper

Pomegranate juice is easily found in most health food stores where you can find a variety of organic products. Separate seeds from the pomegranate. Letting them soak in water will allow the seeds to sink and the pulpy flesh will rise to the top. Combine the yogurt, pomegranate juice, scallions, cilantro, and salt in a mixing bowl. Gently fold in the pomegranate seeds. Chill for at least 30 minutes to let the flavors meld and then serve. Can be made in advance and refrigerated over night.