Foundation Diet and Health
The best perspective for your health
The best perspective for your health
The best perspective for your health
The best perspective for your health

Pomegranate Syrup with Orange and Vanilla Flavor

Pomegranate Syrup with Orange and Vanilla Flavor can be diluted and served as a refreshing beverage or used to flavor a wide variety of dishes.


69% 92/05/03 
Ω-6 (LA, 0.2g) : Ω-3 (ALA, <0.1g) = 0:0

Ingredients (for servings, )


  • stove
  • citrus juicer (lemon squeezer)
  • saucepan
  • skimmer

Type of preparation

  • cook
  • squeeze
  • strain
  • can (bottle)
  • skim


  1. For the pomegranate syrup base
    Cut the oranges in half and use a citrus juicer to extract the juice.

  2. On a firm surface, roll the pomegranates back and forth, applying some pressure, so that the seeds inside burst. Don’t apply too much pressure as this will cause the skin to split. Then make a hole in the pomegranate and pour the juice into a container.

    This method does not yield as much juice as the method described under “Notes about Recipe.” However, the seeds are not completely crushed this way so that the bitter substances don’t get into the juice as is the case when you use a citrus juicer.

  3. For this step, use 450 ml freshly squeezed pomegranate juice and 150 ml freshly squeezed orange juice. Pour both carefully through a sieve into a larger saucepan. 

  4. Add the sugar to the saucepan with the juice mixture and then slowly bring to a boil, stirring occasionally.

  5. For the flavoring
    Add the natural vanilla extract and star anise. Let the flavored juice mixture cook 25-30 minutes on medium heat until the desired syrup-like consistency is achieved and the mixture has cooked down to about 250 ml.

    Stir the mixture occasionally during this process.

  6. Remove the star anise and use a skimmer to skim off any sugar foam that has formed. Then pour the hot Pomegranate Syrup with Orange and Vanilla Flavor directly into a bottle with an airtight seal and cap.

Nutritional Information per person Convert per 100g
2000 kcal
Energy311 kcal15.5%
Fat/Lipids2.5 g3.5%
Saturated Fats0.24 g1.2%
Carbohydrates (inc.dietary fiber)74 g27.4%
Sugars63 g70.4%
Fiber8.6 g34.5%
Protein/Albumin3.6 g7.2%
Cooking Salt (Na:6.2 mg)16 mg0.7%
A serving is 267g.Recommended daily allowance according to the GDA.
Cooking Salt

Essential micronutrients with the highest proportions per person 2000 kcal
VitVitamin C (ascorbic acid) 42 mg53.0%
VitFolate, as the active form of folic acid (née vitamin B9 and 85 µg42.0%
VitVitamin K 31 µg41.0%
MinCopper, Cu 0.33 mg33.0%
ElemPotassium, K 536 mg27.0%
VitThiamine (vitamin B1) 0.17 mg15.0%
VitPantothenic acid (vitamin B5) 0.82 mg14.0%
MinManganese, Mn 0.26 mg13.0%
VitVitamin B6 (pyridoxine) 0.17 mg12.0%
ElemPhosphorus, P 78 mg11.0%

Detailed Nutritional Information per Person for this Recipe

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.

Essential fatty acids per person 2000 kcal
Linoleic acid; LA; 18:2 omega-6 0.18 g2.0%
Alpha-Linolenic acid; ALA; 18:3 omega-3 0.00 g< 0.1%

Essential amino acids per person 2000 kcal
Tryptophan (Trp, W) 0.00 g2.0%
Threonine (Thr, T) 0.01 g1.0%
Isoleucine (Ile, I) 0.01 g1.0%
Leucine (Leu, L) 0.01 g1.0%
Lysine (Lys, K) 0.02 g1.0%
Methionine (Met, M) 0.01 g1.0%
Phenylalanine (Phe, F) 0.02 g1.0%
Valine (Val, V) 0.02 g1.0%

Essential macroelements (macronutrients) per person 2000 kcal
Potassium, K 536 mg27.0%
Phosphorus, P 78 mg11.0%
Magnesium, Mg 28 mg8.0%
Calcium, Ca 42 mg5.0%
Sodium, Na 6.2 mg1.0%

Essential trace elements (micronutrients) per person 2000 kcal
Copper, Cu 0.33 mg33.0%
Manganese, Mn 0.26 mg13.0%
Iron, Fe 0.93 mg7.0%
Zinc, Zn 0.74 mg7.0%
Selenium, Se 1.4 µg2.0%
Iod, I (Jod, J) 0.39 µg< 0.1%
Melanie Scherer, picture from the year 2015
Melanie Scherer, Switzerland
Notes about recipe

Pomegranate Syrup with Orange and Vanilla Flavor can be diluted and served as a refreshing beverage or used to flavor a wide variety of dishes.

Use syrup sparingly: Since it is highly concentrated, you only need to use smaller amounts of the syrup in order to notice a difference in taste in the recipe you are using it for.

Bitter taste using a citrus juicer: Using a citrus juicer is a way to obtain more juice from the pomegranates, but the juice is then somewhat bitter. This is because small pieces of pith get into the juice during the juicing process. These coat the seeds and the many bitter substances they contain then influence the taste of the juice.


Easy way to deseed pomegranates: It works best to cut the pomegranate in half and place in a bowl with cold water. Then use your fingers to release the seeds. They will immediately sink to the bottom of the bowl and the white pith will float to the top. This way you can easily remove the pith and strain out the pomegranate seeds. There are several YouTube videos that clearly explain and show how to use this method to deseed a pomegranate.

Increasing the amount of juice: You can remove the seeds in a water bath and then blend with an immersion blender. This method will prevent any bitter substances from getting into the juice and will also result in an increased amount of juice. However, the pomegranate seeds will be destroyed in the process and you won’t be able to use them for other purposes.

Check the consistency: While the syrup is cooking, you can stir the mixture and then hold the spoon in the air and let the mixture drip off. This way you can tell if the syrup has reached the desired consistency. If it is thick and sticky as are commercial syrups, then the consistency is just right.

Canning syrup: For canning (bottling), it works well to use standard bottles with twist-off caps.

Alternate preparation

Vanilla bean pods: You can use vanilla bean pods in place of vanilla extract. Since the taste is less intense, you may want to use up to 2 bean pods. Cut the bean pods open lengthwise in the middle and then collect the pulp by scraping it out with a knife. Then add the vanilla along with the sugar and star anise, making sure to remove the star anise at the end before serving.

Bitter taste: If you want to make a somewhat more bitter version of the syrup without the vanilla, you can leave out the vanilla and for the given recipe size use the juice from ¼ of a lemon.

Classic Pomegranate Syrup: The classic version of this recipe is made without orange, star anise, and vanilla. You will need a total of six pomegranates in order to have a yield of about 600 ml of pomegranate juice. Increase the sugar to 250 g to neutralize the leading bitter taste. Depending on the method you are using (e.g., a citrus juicer), you may be able use only four pomegranates. The recipe for this version can be found under the following link: Classic Pomegranate Syrup.

Quick version: If you would like shorten the preparation time required, you can purchase pomegranate juice and use this instead of the pomegranates called for in the recipe. Depending on the ingredients in and variety of the juice, the taste of the final product may be somewhat different. Pomegranate juice can usually be found in larger supermarkets and from beverage retailers as well as in many Middle Eastern stores. When you are buying grenadine, it is important to determine the actual percentage of pomegranates it contains.