Changes

It is relatively simple to plan an optimally nutritional diet. For optimum nutrition, eliminate the denatured foods, and enjoy the greatest possible variety of raw fruits and vegetables, as they are seasonably available, plus approximately two to four ounces of raw, unsalted nuts and seeds per day, in addition to sprouted seeds and grains.

It is relatively simple to plan an optimally nutritional diet. For optimum nutrition, eliminate the denatured foods, and enjoy the greatest possible variety of raw fruits and vegetables, as they are seasonably available, plus approximately two to four ounces of raw, unsalted nuts and seeds per day, in addition to sprouted seeds and grains.

If you persevere in adhering to this all-raw food diet, you will eventually achieve the highest pinnacle of health possible for you. Those who are willing and able to quickly progress to an all-raw food diet from the plant kingdom will have amazing and seeming- ly miraculous health improvement and potential for longevity.

If you persevere in adhering to this all-raw food diet, you will eventually achieve the highest pinnacle of health possible for you. Those who are willing and able to quickly progress to an all-raw food diet from the plant kingdom will have amazing and seemingly miraculous health improvement and potential for longevity.

=== The 80% Raw Food Diet ===

=== The 80% Raw Food Diet ===

As indicated in Lesson 22, the body chemistry is largely determined by the food that is eaten. When the diet is altered and the new diet maintained for a given length of time, the enzymes, body fluids and glandular secretions become increasingly adapted to the influences and requirements of the new food-just as they necessarily adapt to the junk

As indicated in Lesson 22, the body chemistry is largely determined by the food that is eaten. When the diet is altered and the new diet maintained for a given length of time, the enzymes, body fluids and glandular secretions become increasingly adapted to the influences and requirements of the new food-just as they necessarily adapt to the junk

foods that are eaten. The important difference is that the adaptation to the junk foods in- volves health deterioration, while the readjustment to a nutritionally superior diet is in the direction of improved health.

foods that are eaten. The important difference is that the adaptation to the junk foods involves health deterioration, while the readjustment to a nutritionally superior diet is in the direction of improved health.

If you live on a conventional diet, which by all the recognized standards is said to contain enough nourishment, that diet will still fail to support normal physiology. The percentage of raw food is usually very small and, except for the fresh fruits and vegeta- bles (usually a very small amount), practically everything in the conventional diet has been denatured.

If you live on a conventional diet, which by all the recognized standards is said to contain enough nourishment, that diet will still fail to support normal physiology. The percentage of raw food is usually very small and, except for the fresh fruits and vegetables (usually a very small amount), practically everything in the conventional diet has been denatured.

Long-term storage of food, careless handling in shipping, and the refining, preserv- ing and cooking processes destroy delicate and tender vital food factors and flavor. These altered foods become dull, flat and insipid, requiring seasonings to make them palatable. A future lesson will discuss in detail the destructive effects of all these processes.

Long-term storage of food, careless handling in shipping, and the refining, preserving and cooking processes destroy delicate and tender vital food factors and flavor. These altered foods become dull, flat and insipid, requiring seasonings to make them palatable. A future lesson will discuss in detail the destructive effects of all these processes.

The addition of vitamins to such diets will not render them adequate. Humans have not learned to create living substances. They cannot synthesize living substances in the laboratory, only chemical imitations. Neither can they extract them, in the kitchen or in the laboratory, without greatly impairing or destroying their food value. A more com- prehensive discussion of the futility of the use of food supplements to replace missing elements in food and the actual harm that they can cause, will be given in a future lesson.

The addition of vitamins to such diets will not render them adequate. Humans have not learned to create living substances. They cannot synthesize living substances in the laboratory, only chemical imitations. Neither can they extract them, in the kitchen or in the laboratory, without greatly impairing or destroying their food value. A more comprehensive discussion of the futility of the use of food supplements to replace missing elements in food and the actual harm that they can cause, will be given in a future lesson.

=== Organically Grown Food ===

=== Organically Grown Food ===

A plausible argument has been offered that foods which are not organically grown are deficient in vitamins and minerals, and therefore we should take supplements. The superiority of organically grown foods is undeniable, but this problem cannot be solved, or even palliated, by taking nutrients out of their proper context.

A plausible argument has been offered that foods which are not organically grown are deficient in vitamins and minerals, and therefore we should take supplements. The superiority of organically grown foods is undeniable, but this problem cannot be solved, or even palliated, by taking nutrients out of their proper context.

Furthermore, whether or not an orange is organically grown, it still contains Vitamin C—the orange cannot be grown without it. It is true that the total nutritional value is im- paired by the use of the chemicals, yet it is not totally destroyed.

Furthermore, whether or not an orange is organically grown, it still contains Vitamin C—the orange cannot be grown without it. It is true that the total nutritional value is impaired by the use of the chemicals, yet it is not totally destroyed.

But, as to the argument that commercially grown foods are practically devoid of nutrients-that is not biologically possible. Fresh, good-tasting food must contain sub- stantial quantities of nutrients, regardless of how it was grown.

But, as to the argument that commercially grown foods are practically devoid of nutrients-that is not biologically possible. Fresh, good-tasting food must contain substantial quantities of nutrients, regardless of how it was grown.

You should certainly make Herculean efforts to grow your own fruits and vegetables to the greatest extent possible. For whatever food you cannot grow yourself, you should try to secure as much organically grown as possible. For the rest, you should obtain the freshest, best quality obtainable, and you will achieve far better health than conventional eaters, plus a “serendipity” bonus: Dr. Burton says that Hygienists can save up to 30% on their food bills and up to 74% on their medical care bills. This lesson will help you in your quest for the best food available.

You should certainly make Herculean efforts to grow your own fruits and vegetables to the greatest extent possible. For whatever food you cannot grow yourself, you should try to secure as much organically grown as possible. For the rest, you should obtain the freshest, best quality obtainable, and you will achieve far better health than conventional eaters, plus a “serendipity” bonus: Dr. Burton says that Hygienists can save up to 30% on their food bills and up to 74% on their medical care bills. This lesson will help you in your quest for the best food available.

=== The Vegetarian Diet ===

=== The Vegetarian Diet ===

Some people have misgivings about changing to a vegetarian diet. They may be wor- ried about complete proteins, essential amino acids, or obtaining all of the amino acids at every meal. These are groundless concerns. All nuts, except the hickory, contain com- plete proteins, with all the essential amino acids—verified through experiments by Ca- jori, Kellogg and Berg. In addition, a generous supply of raw green leafy vegetables, sprouted seeds and grains, and raw fruits, will assure an adequate supply of all nutrients needed in the diet.

Some people have misgivings about changing to a vegetarian diet. They may be worried about complete proteins, essential amino acids, or obtaining all of the amino acids at every meal. These are groundless concerns. All nuts, except the hickory, contain complete proteins, with all the essential amino acids—verified through experiments by Cajori, Kellogg and Berg. In addition, a generous supply of raw green leafy vegetables, sprouted seeds and grains, and raw fruits, will assure an adequate supply of all nutrients needed in the diet.

These nutrients are stored in the body and utilized by the cells as needed. If the body were not capable of storing nutrients, we could not fast for lengthy periods. Nowhere in Nature is there any evidence of the necessity for complicated maneuvering to obtain all of the essential amino acids at each meal.

These nutrients are stored in the body and utilized by the cells as needed. If the body were not capable of storing nutrients, we could not fast for lengthy periods. Nowhere in Nature is there any evidence of the necessity for complicated maneuvering to obtain all of the essential amino acids at each meal.

The best protein foods for humans are raw, unsalted nuts and seeds. Dr. Hoobler, who did some research at Yale University, proved conclusively that the protein of nuts and seeds provides greater nutritive efficiency than that of meat, milk and eggs. And of course, nuts and seeds have the distinct advantage over animal foods of being delicious in their fresh, raw state.

The best protein foods for humans are raw, unsalted nuts and seeds. Dr. Hoobler, who did some research at Yale University, proved conclusively that the protein of nuts and seeds provides greater nutritive efficiency than that of meat, milk and eggs. And of course, nuts and seeds have the distinct advantage over animal foods of being delicious in their fresh, raw state.

John A. Scharffenberg, M.D., Director of Community Health Education at San Joaquin Community Hospital, Bakersfield, California, has marshaled the scientific evi- dence against flesh foods in his book, “Problems with Meat.”

John A. Scharffenberg, M.D., Director of Community Health Education at San Joaquin Community Hospital, Bakersfield, California, has marshaled the scientific evidence against flesh foods in his book, “Problems with Meat.”

A meat-based diet is deficient in natural carbohydrates and fiber, high in saturated fat and excessive in protein, resulting in bone degeneration and greater work for the kid- neys and liver. It can lead to calcium and vitamin deficiencies and a shortened life span.

A meat-based diet is deficient in natural carbohydrates and fiber, high in saturated fat and excessive in protein, resulting in bone degeneration and greater work for the kidneys and liver. It can lead to calcium and vitamin deficiencies and a shortened life span.

Dr. Lendon Smith, M.D., from Portland, Oregon, incorporates in his writings many of the same ideas Hygienists have been advocating for years. On the Phil Donahue show (WTSP-TV, September 8, 1980) he recommended using nuts, seeds and legumes instead of meat. He said a bowl of lentil soup has as much good protein as a beefsteak. In fact, he emphasized that meat is not a good food, and his family does not use it more than once or twice a month. He said milk causes many problems and that people should eat as much raw food as possible—raw fruits, vegetables and nuts and seeds. He advised that foods processed by humans should be avoided, and he specifically mentioned the lack of nutritional value of boxed cereals. He declared that when a person gets sick, there is always a diet, component in the cause, and he advocated fasting one to four days for al- leviation of minor problems.

Dr. Lendon Smith, M.D., from Portland, Oregon, incorporates in his writings many of the same ideas Hygienists have been advocating for years. On the Phil Donahue show (WTSP-TV, September 8, 1980) he recommended using nuts, seeds and legumes instead of meat. He said a bowl of lentil soup has as much good protein as a beefsteak. In fact, he emphasized that meat is not a good food, and his family does not use it more than once or twice a month. He said milk causes many problems and that people should eat as much raw food as possible—raw fruits, vegetables and nuts and seeds. He advised that foods processed by humans should be avoided, and he specifically mentioned the lack of nutritional value of boxed cereals. He declared that when a person gets sick, there is always a diet, component in the cause, and he advocated fasting one to four days for alleviation of minor problems.

It is true that it is possible to experience a protein deficiency on a poorly-planned diet. An adequate supply of protein in the diet is indispensable to normal health and well-being, and a protein-deficient diet will certainly not contribute to your health and longevity. But an adequate diet is not dependent on animals for food, nor is it necessary to play a numbers game with amino acids at each meal. My book, “The Happy Truth about Protein,” gives more details on this subject.

It is true that it is possible to experience a protein deficiency on a poorly-planned diet. An adequate supply of protein in the diet is indispensable to normal health and well-being, and a protein-deficient diet will certainly not contribute to your health and longevity. But an adequate diet is not dependent on animals for food, nor is it necessary to play a numbers game with amino acids at each meal. My book, “The Happy Truth about Protein,” gives more details on this subject.

In fact, humans are dependent on the plant kingdom for their nourishment. If they do not get it first-hand by eating plants, they get it secondhand by eating animals that have eaten plants.

In fact, humans are dependent on the plant kingdom for their nourishment. If they do not get it first-hand by eating plants, they get it secondhand by eating animals that have eaten plants.

A study by the Washington, D.C.-based Environmental Defense Fund revealed that the breast milk of vegetarian women contained significantly lower levels of pesticide residues than that of meat-eating women. This could have a relationship to the ability of the fiber in the plant foods to help in the removal of pesticides from the body. Anoth- er reason for lower pesticide residues in the bodies of vegetarians is the fact that plants contain lower levels of pesticides than do flesh foods.

A study by the Washington, D.C.-based Environmental Defense Fund revealed that the breast milk of vegetarian women contained significantly lower levels of pesticide residues than that of meat-eating women. This could have a relationship to the ability of the fiber in the plant foods to help in the removal of pesticides from the body. Another reason for lower pesticide residues in the bodies of vegetarians is the fact that plants contain lower levels of pesticides than do flesh foods.

Vegetables and nuts contain about 1/7 the pesticide residues of flesh foods, fruits and legumes about 1/8 as much, and grains about 1/24 as much. This is due to the concentrating factor, as the contaminant goes through the additional link in the ecological chain, and the animal concentrates the pollutant in its body.

Vegetables and nuts contain about 1/7 the pesticide residues of flesh foods, fruits and legumes about 1/8 as much, and grains about 1/24 as much. This is due to the concentrating factor, as the contaminant goes through the additional link in the ecological chain, and the animal concentrates the pollutant in its body.

Actual tests in Great Britain have shown the pesticide level to be highest in meat- eaters, lower in lacto-vegetarian (that is, vegetarians who use dairy products) and lowest in total vegetarians.

Actual tests in Great Britain have shown the pesticide level to be highest in meateaters, lower in lacto-vegetarian (that is, vegetarians who use dairy products) and lowest in total vegetarians.

The Environmental Protection Agency did a study (about 1979) with laboratory rats, showing that dietary fiber helped remove pesticides from their bodies. The study point- ed out that fiber is not just an inert substance that provides “roughage,” but has some qualities that are just coming to light.

The Environmental Protection Agency did a study (about 1979) with laboratory rats, showing that dietary fiber helped remove pesticides from their bodies. The study pointed out that fiber is not just an inert substance that provides “roughage,” but has some qualities that are just coming to light.

This particular study showed that pectin (a form of fiber found in fruits and succulent vegetables) could significantly affect the body’s metabolism of at least one pesti- cide—lindane. (Organic Gardening, July 1979)

This particular study showed that pectin (a form of fiber found in fruits and succulent vegetables) could significantly affect the body’s metabolism of at least one pesticide—lindane. (Organic Gardening, July 1979)

The best source of dietary fiber is whole foods. The use of a fragmented food, such as bran, in an attempt to add supplementary fiber to a deficient diet, only causes more problems. It is not in a form readily acceptable by the body without stress, may cause a loss of vital mineral elements, and its action is similar to that of a laxative, ultimately resulting in inhibition of the body’s ability to act for itself.

The best source of dietary fiber is whole foods. The use of a fragmented food, such as bran, in an attempt to add supplementary fiber to a deficient diet, only causes more problems. It is not in a form readily acceptable by the body without stress, may cause a loss of vital mineral elements, and its action is similar to that of a laxative, ultimately resulting in inhibition of the body’s ability to act for itself.

An intelligently planned vegetarian diet has none of the disease problems associated with the use of meat, and provides a dependable source of all the nutrients, including protein.

An intelligently planned vegetarian diet has none of the disease problems associated with the use of meat, and provides a dependable source of all the nutrients, including protein.

If you eat a generous amount of raw food and include approximately two to four ounces of nuts and seeds daily, as well as sprouts, greens and fruits, you cannot help but get an adequate supply of protein, vitamins, minerals, enzymes, hormones-and chloro- phyll, such as only green plants can supply. And this is a foolproof diet that will contrib- ute to health improvement and longevity.

If you eat a generous amount of raw food and include approximately two to four ounces of nuts and seeds daily, as well as sprouts, greens and fruits, you cannot help but get an adequate supply of protein, vitamins, minerals, enzymes, hormones-and chlorophyll, such as only green plants can supply. And this is a foolproof diet that will contribute to health improvement and longevity.

== Let’s Go Shopping ==

== Let’s Go Shopping ==

Even those who have a sizeable organic garden must track down and purchase many of the foods they require. When the weather is warm, take along a picnic coder with ice for transferring perishable food. Much damage can result from alternately cooling, warm- ing, and again cooling your produce. It is even a good idea to carry a cooler when the weather is cold if your car is heated.

Even those who have a sizable organic garden must track down and purchase many of the foods they require. When the weather is warm, take along a picnic coder with ice for transferring perishable food. Much damage can result from alternately cooling, warming, and again cooling your produce. It is even a good idea to carry a cooler when the weather is cold if your car is heated.

Your greatest concern will be produce—good quality fruits and vegetables. It is sometimes possible to locate organically grown produce, but if not, get the freshest, best quality obtainable and you will still come out ahead, as there will be much less waste. Sometimes you can, just by trying and not giving up, locate individuals in your own area who are growing organically for their own use and have some surplus to share. If your local health food store has a bulletin board, you might try to reach these local growers by expressing your interest there in contacting them.

Your greatest concern will be produce—good quality fruits and vegetables. It is sometimes possible to locate organically grown produce, but if not, get the freshest, best quality obtainable and you will still come out ahead, as there will be much less waste. Sometimes you can, just by trying and not giving up, locate individuals in your own area who are growing organically for their own use and have some surplus to share. If your local health food store has a bulletin board, you might try to reach these local growers by expressing your interest there in contacting them.

It is not always practical to have fresh produce shipped in from distant cities, but there are some instances when it is advisable to do this. If you live in a climate where the growing season is short, produce can be shipped by air freight from California but the transportation cost may be greater than the cost of the food. If you join with other people and buy in bulk quantities, it might be more economical. Even when buying food locally, you may find that starting a food-buying co-op would be very worthwhile if this enables you to buy direct from a wholesale food distributor in your area.

It is not always practical to have fresh produce shipped in from distant cities, but there are some instances when it is advisable to do this. If you live in a climate where the growing season is short, produce can be shipped by air freight from California but the transportation cost may be greater than the cost of the food. If you join with other people and buy in bulk quantities, it might be more economical. Even when buying food locally, you may find that starting a food-buying co-op would be very worthwhile if this enables you to buy direct from a wholesale food distributor in your area.

You can grow some of your own food. I once grew lettuce in a large crate on the porch. You can find some local sources of organically grown food. Locally grown pro- duce, in season, is always the best—fresher, better-tasting because it is not picked pre- maturely, and more economical. You can at least obtain organically grown nuts and seeds from distant shippers, and sometimes from your local health food store.

You can grow some of your own food. I once grew lettuce in a large crate on the porch. You can find some local sources of organically grown food. Locally grown produce, in season, is always the best—fresher, better-tasting because it is not picked prematurely, and more economical. You can at least obtain organically grown nuts and seeds from distant shippers, and sometimes from your local health food store.

For that portion of your food that you cannot obtain organically grown, just get the best quality obtainable, selected, stored and eaten in accordance with Hygienic princi-

For that portion of your food that you cannot obtain organically grown, just get the best quality obtainable, selected, stored and eaten in accordance with Hygienic principles, and, as previously indicated, you may rest assured that your health will be far better than that of those on conventional diets.

ples, and, as previously indicated, you may rest assured that your health will be far better than that of those on conventional diets.

Shop around and find the stores or produce departments that do the best job in your area. Get friendly with the produce people and they will cooperate with you in your efforts to locate the best produce, especially when they learn that you do all your major purchasing in the produce section. You might even be able to persuade the owner of a produce business to keep his eyes open for organically grown food from local farmers who come to the wholesale produce markets, or even to locate organically grown produce in distant cities, and have it shipped in to sell at retail. We developed such a source in our area in Florida and enjoyed a plethora of organically grown produce for five years—last year the man retired, and we are still trying to replace him.

Shop around and find the stores or produce departments that do the best job in your area. Get friendly with the produce people and they will cooperate with you in your ef- forts to locate the best produce, especially when they learn that you do all your major purchasing in the produce section. You might even be able to persuade the owner of a produce business to keep his eyes open for organically grown food from local farm- ers who come to the wholesale produce markets, or even to locate organically grown produce in distant cities, and have it shipped in to sell at retail. We developed such a source in our area in Florida and enjoyed a plethora of organically grown produce for five years—last year the man retired, and we are still trying to replace him.

In season, shop the transient roadside truck merchants—early in the morning, before the sun has done its wilting job on the produce. You will probably have to shop the supermarkets for some of your produce. Most produce managers will allow you to break open the pre wrapped packages of produce and select the best, especially if you are a good customer. Sometimes, if you ask, they will bring out fresher produce from the refrigerator and allow you to select directly from the crates.

This lesson will continue with information on how to judge and select your produce and other foods. You will not need to be greatly concerned about additives in packaged, frozen or canned foods, because you will not be using these items. If you do buy anything that is packaged, frozen or canned, be sure to read the labels and don’t buy anything that contains chemicals.

 

This lesson will continue with information on how to judge and select your produce and other foods. You will not need to be greatly concerned about additives in packaged, frozen or canned foods, because you will not be using these items. If you do buy any- thing that is packaged, frozen or canned, be sure to read the labels and don’t buy any- thing that contains chemicals.

== Fruits ==

== Fruits ==

=== How to Judge and Select Fruits ===

=== How to Judge and Select Fruits ===

Fruits are the most delightful of foods. They are also of great nutritional value be- cause they possess most of the essential minerals and vitamins necessary for optimal health.

Fruits are the most delightful of foods. They are also of great nutritional value because they possess most of the essential minerals and vitamins necessary for optimal health.

A variety of fresh fruits are available throughout the year. Fortunately, bananas are always in season. They are a staple part of the Hygienic diet, being high in nutritional value and even containing 1.1% protein, about the same as mother’s milk. Most other fruits have a season in which they are most economical and flavorful.

A variety of fresh fruits are available throughout the year. Fortunately, bananas are always in season. They are a staple part of the Hygienic diet, being high in nutritional value and even containing 1.1% protein, about the same as mother’s milk. Most other fruits have a season in which they are most economical and flavorful.

Good watermelons start coming in May. Pineapples and strawberries are also in sea- son at the same time, and the oranges and pears are still available and reasonable in price. In June, a plethora of fruits appear: a variety of all kinds of melons, peaches, cherries and berries. As oranges and pineapples dwindle—around July—the grapes, nectarines and plums come in. All through the summer, you have a veritable horn of plenty of many

Good watermelons start coming in May. Pineapples and strawberries are also in season at the same time, and the oranges and pears are still available and reasonable in price. In June, a plethora of fruits appear: a variety of all kinds of melons, peaches, cherries and berries. As oranges and pineapples dwindle—around July—the grapes, nectarines and plums come in. All through the summer, you have a veritable horn of plenty of many

varieties of fruit.

varieties of fruit.

choose them wisely will help you not only to get the best for your money, but also the best for your health and nutrition.

choose them wisely will help you not only to get the best for your money, but also the best for your health and nutrition.

Since the average diet is too high in protein, adding fruit to the diet is beneficial. A fruit diet is “cleansing” because it is lower in protein. This results in the cells drawing upon the body’s store of nutritional reserves, and initiating the elimination of the accu- mulated wastes and poisons, much of which are the by-products of the over-consump- tion of protein. The fruit, though, is not itself cleansing; it merely causes less burdening of the body than most food, and allows the body to do its own “cleansing.”

Since the average diet is too high in protein, adding fruit to the diet is beneficial. A fruit diet is “cleansing” because it is lower in protein. This results in the cells drawing upon the body’s store of nutritional reserves, and initiating the elimination of the accumulated wastes and poisons, much of which are the by-products of the over-consumption of protein. The fruit, though, is not itself cleansing; it merely causes less burdening of the body than most food, and allows the body to do its own “cleansing.”

Fruits contain large percentages of sugars and free acids that are favorably utilized by the body, unless consumed in greater amounts that can be processed efficiently.

Fruits contain large percentages of sugars and free acids that are favorably utilized by the body, unless consumed in greater amounts that can be processed efficiently.

# Buy in season when quality is highest and prices lowest.

# Buy in season when quality is highest and prices lowest.

# Don’tbuymorethanyouwillusebeforetheyperish.Thesooneryouuseyourripefruit,  the more flavor and nutritional value it will contain.

# Don’t buy more than you will use before they perish. The sooner you use your ripe fruit,  the more flavor and nutritional value it will contain.

# Don’t buy damaged fruit unless damage is slight and you will use it immediately.

# Don’t buy damaged fruit unless damage is slight and you will use it immediately.

# Handle displayed fruit carefully so you don’t ruin it for others.

# Handle displayed fruit carefully so you don’t ruin it for others.

# Fruit should be eaten when ripe—not green or overripe. Some fruits may be purchased green and ripened at home. This information will be included under specific fruits.

# Fruit should be eaten when ripe—not green or overripe. Some fruits may be purchased green and ripened at home. This information will be included under specific fruits.

The trouble with many fruits available today is that they are picked while still immature and thus never have a chance to develop properly to their full potential of taste and nutritional value.  The season for marketing fruit has been overextended, and out-of-season, expensive and tasteless fruit is often available. Don’t buy fruits out of season.  Unfortunately, most fruits are grown in soil that is fed chemicals to increase productivity, and the fruit is sprayed with chemical pesticides. The thick rind of pineapples, melons, bananas, mangos and avocados gives the underlying flesh natural protection against most of the chemical sprays. For other fruits, you cannot do much more than give them a thorough washing and scrubbing, and hope for the best. Peel them, if you like. If you must peel your fruit, don’t cut too deeply; try to discard the thin skin only. The greatest concentration of nutrients is just under the skin.  Grapes and cherries have no protection against high levels of chemical residues. Don’t eat large quantities of these fruits unless organically grown, and don’t eat them every day, in season.  Apples, pears and plums are commonly waxed to give them a glossy look—it is best to peel them.  Fruit is most luscious if it is picked from the tree when it is just at the peak of its ripeness. Wherever you live, try to have and nurture some of your own fruit trees. No store-bought fruit can approach freshly picked ripe fruit for flavor and quality.  Whenever possible, buy fruit from the farmer—you may get fruit almost as good as you could grow yourself. You might even be fortunate enough to find a local organic fruit farmer.  Most people are dependent on markets for most of their fruit. It is necessary to cul- tivate the ability to judge the ripeness and quality of the fruit you buy. This ability will come with experience, though the best of us can sometimes still be misled.  There are several things to check. First, if it’s fresh, it looks fresh, not wrinkled or blemished. The color should be characteristic of the ripe fruit. If it is misshapen, it is usually inferior in taste and texture, and there will be more waste. Medium sizes are gen- erally better than very large or very small.  Ripe fruits, regardless of whether they belong to the acid, subacid or sweet classifi- cation, possess a certain sweetness, and, in most instances, it is possible to judge ripeness by appearance, fragrance, touch, and, of course, taste.  Unripe fruit is highly indigestible and usually quite unpalatable. It may contain starch and other carbohydrate substances which are distasteful and unwholesome. Over- ripe fruits may be even worse. When decay begins, the sugar is changed to carbon diox-

The trouble with many fruits available today is that they are picked while still immature and thus never have a chance to develop properly to their full potential of taste and nutritional value.  The season for marketing fruit has been overextended, and out-of-season, expensive and tasteless fruit is often available. Don’t buy fruits out of season.  Unfortunately, most fruits are grown in soil that is fed chemicals to increase productivity, and the fruit is sprayed with chemical pesticides. The thick rind of pineapples, melons, bananas, mangos and avocados gives the underlying flesh natural protection against most of the chemical sprays. For other fruits, you cannot do much more than give them a thorough washing and scrubbing, and hope for the best. Peel them, if you like. If you must peel your fruit, don’t cut too deeply; try to discard the thin skin only. The greatest concentration of nutrients is just under the skin.  Grapes and cherries have no protection against high levels of chemical residues. Don’t eat large quantities of these fruits unless organically grown, and don’t eat them every day, in season.  Apples, pears and plums are commonly waxed to give them a glossy look—it is best to peel them.  Fruit is most luscious if it is picked from the tree when it is just at the peak of its ripeness. Wherever you live, try to have and nurture some of your own fruit trees. No store-bought fruit can approach freshly picked ripe fruit for flavor and quality.  Whenever possible, buy fruit from the farmer—you may get fruit almost as good as you could grow yourself. You might even be fortunate enough to find a local organic fruit farmer.  Most people are dependent on markets for most of their fruit. It is necessary to cultivate the ability to judge the ripeness and quality of the fruit you buy. This ability will come with experience, though the best of us can sometimes still be misled.  There are several things to check. First, if it’s fresh, it looks fresh, not wrinkled or blemished. The color should be characteristic of the ripe fruit. If it is misshapen, it is usually inferior in taste and texture, and there will be more waste. Medium sizes are generally better than very large or very small.  Ripe fruits, regardless of whether they belong to the acid, subacid or sweet classification, possess a certain sweetness, and, in most instances, it is possible to judge ripeness by appearance, fragrance, touch, and, of course, taste.  Unripe fruit is highly indigestible and usually quite unpalatable. It may contain starch and other carbohydrate substances which are distasteful and unwholesome. Overripe fruits may be even worse. When decay begins, the sugar is changed to carbon dioxide, alcohol and acetic acid (fermentation) and the fruit rapidly deteriorates in whole- someness, nutritional value and taste. It loses water and becomes spongy, mealy and in- sipid.

ide, alcohol and acetic acid (fermentation) and the fruit rapidly deteriorates in whole- someness, nutritional value and taste. It loses water and becomes spongy, mealy and in- sipid.

Fruit is potentially alkaline, that is, it produces an alkaline ash after it has passed through the process of digestion. If the fruit is of poor quality, or unripe or overripe, especially if it is fermented, it produces an acid reaction in the body and its absorption creates many unpleasant symptoms, such as nervousness and insomnia, as well as digestive and “allergic” problems.

Fruit is potentially alkaline, that is, it produces an alkaline ash after it has passed through the process of digestion. If the fruit is of poor quality, or unripe or overripe, es- pecially if it is fermented, it produces an acid reaction in the body and its absorption cre- ates many unpleasant symptoms, such as nervousness and insomnia, as well as digestive and “allergic” problems.

If fruit doesn’t taste right, discard it. It is better to “waste” some food than to waste your health.

If fruit doesn’t taste right, discard it. It is better to “waste” some food than to waste your health.

Since vine-ripened fruit is too soft to withstand much handling en route from farm to supermarket, most fruit bought in the market was picked when mature (we hope!) but not yet ripe. Most of the fruit available in supermarkets is not intended to be eaten immediately, but needs a day or two at room temperature to fully ripen. Problems in attaining proper ripeness occur when fruit is picked before it is fully mature. Usually, an indication of the beginning of the ripening process is a signal to pick the fruit for marketing.

Since vine-ripened fruit is too soft to withstand much handling en route from farm to supermarket, most fruit bought in the market was picked when mature (we hope!) but not yet ripe. Most of the fruit available in supermarkets is not intended to be eaten imme- diately, but needs a day or two at room temperature to fully ripen. Problems in attaining proper ripeness occur when fruit is picked before it is fully mature. Usually, an indica- tion of the beginning of the ripening process is a signal to pick the fruit for marketing.

Most ripe fruits have lost all traces of hard spots, but are not mushy. Many ripe fruits exude a delightful, but delicate fragrance. As a rule, you should buy fruits which are almost ripe, and eat as soon as flavor peak is reached (or refrigerate when ripe and eat as soon as possible thereafter).

Most ripe fruits have lost all traces of hard spots, but are not mushy. Many ripe fruits exude a delightful, but delicate fragrance. As a rule, you should buy fruits which are al- most ripe, and eat as soon as flavor peak is reached (or refrigerate when ripe and eat as soon as possible thereafter).

Bananas, avocados and some other fruits may be purchased green and ripened at home. Fruits which are to be ripened at home may be “displayed” on trays on the kitchen counter during the day, and put into brown paper bags at night, to shelter them from insects. To accelerate ripening of very hard fruit, put it in a brown paper bag with an apple or banana (day and night). Apples and bananas emit a kind of natural ethylene ripening gas.

Bananas, avocados and some other fruits may be purchased green and ripened at home. Fruits which are to be ripened at home may be “displayed” on trays on the kitchen counter during the day, and put into brown paper bags at night, to shelter them from in- sects. To accelerate ripening of very hard fruit, put it in a brown paper bag with an apple or banana (day and night). Apples and bananas emit a kind of natural ethylene ripening gas.

Most fruits will be discussed specifically in this lesson. When available, varieties of specific fruits are listed, no attempt is made to list every variety grown. For such complete listings, see Rodale’s How to Grow Vegetables and Fruits by the Organic Method. Some exotic tropical fruits which are not generally available in the marketplace are omitted, principally because no first-hand information is available about them, other than that which is included in Dr. Esser’s Dictionary of Man’s Foods and other reference books which give no marketing information.

Most fruits will be discussed specifically in this lesson. When available, varieties of specific fruits are listed, no attempt is made to list every variety grown. For such com- plete listings, see Rodale’s How to Grow Vegetables and Fruits by the Organic Method. Some exotic tropical fruits which are not generally available in the marketplace are omit- ted, principally because no first-hand information is available about them, other than that which is included in Dr. Esser’s Dictionary of Man’s Foods and other reference books which give no marketing information.

Specific Varieties of Fruits (alphabetically):

Specific Varieties of Fruits (alphabetically): Apples

'''Apples'''

The peak season for apples is October through March. The principal varieties of eat- ing apples include Golden Delicious, Red Delicious, Pippin, Golden Grimes, McIntosh, Jonathan and Winesap. The peel is rich in vitamins, but, if purchased in the supermar- ket, it will probably be waxed and contain pesticide residues. In fact, I myself never use commercially grown apples. It is my understanding that more pesticides and chemicals are used on apples than on any other fruits, and that the tree itself is poisoned, so that any insect that bites the apple will die. The human who eats the apple will survive, but I choose not to eat such apples.

The peak season for apples is October through March. The principal varieties of eating apples include Golden Delicious, Red Delicious, Pippin, Golden Grimes, McIntosh, Jonathan and Winesap. The peel is rich in vitamins, but, if purchased in the supermarket, it will probably be waxed and contain pesticide residues. In fact, I myself never use commercially grown apples. It is my understanding that more pesticides and chemicals are used on apples than on any other fruits, and that the tree itself is poisoned, so that any insect that bites the apple will die. The human who eats the apple will survive, but I choose not to eat such apples.

Winesap, McIntosh and Golden Grimes apples are available in the fall, Jonathans and Delicious in the winter. Delicious apples are the sweetest.

Winesap, McIntosh and Golden Grimes apples are available in the fall, Jonathans and Delicious in the winter. Delicious apples are the sweetest.

Apples should be firm and crisp with bright and shiny skin. Color is a sign of maturi- ty in apples—high color indicating maturity—and only apples picked when mature will have good flavor and texture. Apples that yield to pressure on the skin will have soft, mealy flesh. Bruised areas are usually a sign of rough handling or exposure to frost.

Apples should be firm and crisp with bright and shiny skin. Color is a sign of maturity in apples—high color indicating maturity—and only apples picked when mature will have good flavor and texture. Apples that yield to pressure on the skin will have soft, mealy flesh. Bruised areas are usually a sign of rough handling or exposure to frost.

The apple is an excellent food, nutritionally speaking. It is also one of the most prac- tical, since it can be shipped and stored for many months, though, of course, long storage results in some loss of nutrients.

The apple is an excellent food, nutritionally speaking. It is also one of the most practical, since it can be shipped and stored for many months, though, of course, long storage results in some loss of nutrients.

Apricots

'''Apricots'''

The peak season for apricots is June and July. Apricots are a nutritionally excellent food but they have a very short season and a very short life. Look for (but you will sel- dom find) plump, juicy-looking apricots, with a uniform golden-orange hue. When ripe, they will yield slightly to gently pressure. If the fruit is hard, pale yellow or greenish yellow, these are indications that it was packed too soon and will never progress to the proper ripeness and delicious taste. They will simply become mushy or rot.

The peak season for apricots is June and July. Apricots are a nutritionally excellent food but they have a very short season and a very short life. Look for (but you will seldom find) plump, juicy-looking apricots, with a uniform golden-orange hue. When ripe, they will yield slightly to gently pressure. If the fruit is hard, pale yellow or greenish yellow, these are indications that it was packed too soon and will never progress to the proper ripeness and delicious taste. They will simply become mushy or rot.

Larger apricots tend to ripen more quickly. Avoid fruit that is green at the stem end. Apricots are ripe when they turn from yellow to orange.

Larger apricots tend to ripen more quickly. Avoid fruit that is green at the stem end. Apricots are ripe when they turn from yellow to orange.

Once I found a crate of “just-right” large apricots at the wholesale market in Tampa, in time to be served at a Hygienic luncheon for the members of our local American Nat- ural Hygiene Society chapter. That was about seven years ago, but I still remember the luscious taste. It is almost impossible to find such apricots in the markets, unless you happen to be in the right place at the right time, and know enough to recognize and quickly acquire them. Apricots are rarely found in the markets at their best, because of premature harvesting.

Once I found a crate of “just-right” large apricots at the wholesale market in Tampa, in time to be served at a Hygienic luncheon for the members of our local American Natural Hygiene Society chapter. That was about seven years ago, but I still remember the luscious taste. It is almost impossible to find such apricots in the markets, unless you happen to be in the right place at the right time, and know enough to recognize and quickly acquire them. Apricots are rarely found in the markets at their best, because of premature harvesting.

Ordinarily, we must settle for sun-dried, organically grown soaked apricots, which are an acceptable substitute, and much better than the disappointing “fresh” apricots usu- ally available. Buy dried apricots from Jaffe Brothers or at a health food store. Dried fruit sold at supermarkets has usually been treated with sulphur dioxide or hydrogen per- oxide, to preserve the fruit and retain the bright color. These substances destroy the value of the food and cannot be washed off, since the chemicals are absorbed into the fruit.

Ordinarily, we must settle for sun-dried, organically grown soaked apricots, which are an acceptable substitute, and much better than the disappointing “fresh” apricots usually available. Buy dried apricots from Jaffe Brothers or at a health food store. Dried fruit sold at supermarkets has usually been treated with sulphur dioxide or hydrogen peroxide, to preserve the fruit and retain the bright color. These substances destroy the value of the food and cannot be washed off, since the chemicals are absorbed into the fruit.

Experiments conducted by dr. H. W. Wiley, formerly chief chemist of the U. S. De- partment of Agriculture, demonstrated that the use of sulphurous acid in food is always harmful. It degenerates the kidneys, retards the formation of red corpuscles, and destroys the vitamins in the fruits.

Experiments conducted by dr. H. W. Wiley, formerly chief chemist of the U. S. Department of Agriculture, demonstrated that the use of sulfurous acid in food is always harmful. It degenerates the kidneys, retards the formation of red corpuscles, and destroys the vitamins in the fruits.

Avocados

'''Avocados'''

California avocados are available all year, with a slight peak in December through June. Florida avocados are available July through March. California avocados have a thinner skin and are more buttery and less watery than Florida varieties; they also have a better flavor and contain perhaps twice as much protein.

California avocados are available all year, with a slight peak in December through June. Florida avocados are available July through March. California avocados have a thinner skin and are more buttery and less watery than Florida varieties; they also have a better flavor and contain perhaps twice as much protein.

It is very important to eat the avocado when just ripe, when it has a buttery con- sistency and a mild flavor. When unripe, it is hard and practically inedible. It is best to buy your avocados hard and firm, so that ripening conditions can be controlled. Ripen at room temperature in a tray on your kitchen counter—this usually takes two or three days. When there is a slight yielding to gentle pressure on the skin, it is time to enjoy them. Dark avocados are somewhat soft to firm when ripe—if very soft, with black spots, they are usually rotted. Green avocados are softer when ripe (while still retaining their char- acteristic green color).

It is very important to eat the avocado when just ripe, when it has a buttery consistency and a mild flavor. When unripe, it is hard and practically inedible. It is best to buy your avocados hard and firm, so that ripening conditions can be controlled. Ripen at room temperature in a tray on your kitchen counter—this usually takes two or three days. When there is a slight yielding to gentle pressure on the skin, it is time to enjoy them. Dark avocados are somewhat soft to firm when ripe—if very soft, with black spots, they are usually rotted. Green avocados are softer when ripe (while still retaining their characteristic green color).

Select avocados of uniform color and free of cracks. Irregular brown markings have no effect on the inside of the fruit. Don’t buy avocados with dark, sunken spots in ir- regular patches or cracked surfaces, which indicate decay. By law, avocados cannot be picked before a date that is supposed to insure that the fruit will be mature before being harvested, so commercially grown avocados should always ripen properly. With careful handling, they do ripen properly most of the time, although sometimes you get a “bad batch” which darkens and rots.

Select avocados of uniform color and free of cracks. Irregular brown markings have no effect on the inside of the fruit. Don’t buy avocados with dark, sunken spots in irregular patches or cracked surfaces, which indicate decay. By law, avocados cannot be picked before a date that is supposed to insure that the fruit will be mature before being harvested, so commercially grown avocados should always ripen properly. With careful handling, they do ripen properly most of the time, although sometimes you get a “bad batch” which darkens and rots.

Fortunately, the thick, tough skin of the avocado affords some protection against chemical sprays, though it is true that the roots of the tree itself are bound to absorb chemicals from the fertilizers and sprays. The rule for avocados is the same as previously indicated: Use organically grown fruit whenever you can get it—otherwise, do the best you can. But, with avocados, at least the flesh has not been exposed to poisonous sprays.

Fortunately, the thick, tough skin of the avocado affords some protection against chemical sprays, though it is true that the roots of the tree itself are bound to absorb chemicals from the fertilizers and sprays. The rule for avocados is the same as previously indicated: Use organically grown fruit whenever you can get it—otherwise, do the best you can. But, with avocados, at least the flesh has not been exposed to poisonous sprays.

The principal difference between avocados and nuts is that avocados are about 75% water, and nuts contain only about three to five percent water. Further, all nuts except the almond (and the coconut and chestnut, which are not classified as true nuts) are acid in metabolic reaction, while avocados are alkaline. The diet should predominate in alkaline foods, such as fresh fruits and vegetables—perhaps 80% should be alkaline in reaction. However, the high fat content of the avocado should be a signal that it should not be used excessively. One-half of a medium-sized avocado at a sitting should be adequate, and they should not be used every day.

The principal difference between avocados and nuts is that avocados are about 75% water, and nuts contain only about three to five percent water. Further, all nuts except the almond (and the coconut and chestnut, which are not classified as true nuts) are acid in metabolic reaction, while avocados are alkaline. The diet should predominate in alkaline foods, such as fresh fruits and vegetables—perhaps 80% should be alkaline in reaction. However, the high fat content of the avocado should be a signal that it should not be used excessively. One-half of a medium-sized avocado at a sitting should be adequate, and they should not be used every day.

Bananas

'''Bananas'''

Bananas are available all through the year. It is best to buy them green for ripening at home, where ripening conditions can be controlled. Bananas are usually “gassed” to facilitate ripening. Sometimes it is possible to buy “ungassed” bananas, but it is some- what doubtful whether they truly have escaped the gassing process. They may have been acquired before having been subjected to “ripening chambers” in this country, but is my understanding that some of the fruit has already been gassed on the vessels carrying them from the tropics.

Bananas are available all through the year. It is best to buy them green for ripening at home, where ripening conditions can be controlled. Bananas are usually “gassed” to facilitate ripening. Sometimes it is possible to buy “ungassed” bananas, but it is somewhat doubtful whether they truly have escaped the gassing process. They may have been acquired before having been subjected to “ripening chambers” in this country, but is my understanding that some of the fruit has already been gassed on the vessels carrying them from the tropics.

Bananas, at least, have a good protective skin, so the flesh isn’t exposed to chemical sprays. I usually buy the greenest bananas I can find. I put them in a brown paper bag overnight, and expose them to air during the day (on my kitchen counter).

Bananas, at least, have a good protective skin, so the flesh isn’t exposed to chemical sprays. I usually buy the greenest bananas I can find. I put them in a brown paper bag overnight, and expose them to air during the day (on my kitchen counter).

Don’t buy bananas which are bruised, discolored, or dull and grayish, which means they have been held in cold storage and will never ripen properly. Sometimes bananas that are ripe and ready for eating are sold at reduced prices. We usually are glad to get them, though they must be used that day or the next day. Overripe parts can be cut away; the rest is fine.

Don’t buy bananas which are bruised, discolored, or dull and grayish, which means they have been held in cold storage and will never ripen properly. Sometimes bananas that are ripe and ready for eating are sold at reduced prices. We usually are glad to get them, though they must be used that day or the next day. Overripe parts can be cut away; the rest is fine.

We have two stools of banana trees in our yard (in Florida) and harvest small, fla- vorful bananas some years (when the previous winter’s frost has not been too severe).

We have two stools of banana trees in our yard (in Florida) and harvest small, flavorful bananas some years (when the previous winter’s frost has not been too severe).

Blackberries, Blueberries, Raspberries, Mulberries, Loganberries, and other small berries

'''Blackberries, Blueberries, Raspberries, Mulberries, Loganberries,''' and other small berries

Peak season June through August. Although they differ in shape or color, these small berries, which often grow wild, are similar in general structure and buying consider-

Peak season June through August. Although they differ in shape or color, these small berries, which often grow wild, are similar in general structure and buying considerations. Freshness and ripeness are prime concerns. Good bright color for the species, plumpness and tenderness, indicate ripeness. Usually, however, the problem is over- ripeness. The berries are also easily mashed. The small containers of berries are expen- sive and may contain a large percentage of moldy, spoiled berries. If the container is stained or wet, don’t buy it. Don’t wash the berries until you are ready to use them. They are very fragile and perishable and won’t keep long. Ripe raspberries drop their cores, leaving little hollow cups. Blackberries don’t. When blackberries are red, they are not ripe.

'''Cactus Fruit (Prickly Pear)'''

 

Cactus Fruit (Prickly Pear)

Fruit season August-September. Available occasionally. Cactus fruit grows on a very large type of cactus. The fruit is smaller than an average sized pear, purplish in color, and covered with small thorns (or spines). The edible, juicy, pulpy fruit is red, and somewhat enjoyable, but not necessarily worth the trouble of dealing with its thorny coat, which makes it difficult to assess its ripeness. I have not seen the thornless variety developed by Luther Burbank. The taste of cactus fruit is slightly tart and it has many fine seeds. It is necessary to cut out the areas with the little spines in order to handle the fruit.

Fruit season August-September. Available occasionally. Cactus fruit grows on a very large type of cactus. The fruit is smaller than an average sized pear, purplish in color, and covered with small thorns (or spines). The edible, juicy, pulpy fruit is red, and somewhat enjoyable, but not necessarily worth the trouble of dealing with its thorny coat, which makes it difficult to assess its ripeness. I have not seen the thornless variety developed by Luther Burbank. The taste of cactus fruit is slightly tart and it has many fine seeds. It is necessary to cut out the areas with the little spines in order to handle the fruit.

Cherimoyas

'''Cherimoyas'''

This is practically unknown in most U. S. markets, because it is very delicate and does not withstand shipping. I am including it although I have not yet been successful in ever tasting this fruit. Dr. Esser says it surpasses all other fruits, and I encourage you to try it if you ever find it available to you. It is prolific in tropical countries, haying origi- nated in Ecuador and Peru, and spreading to Mexico, the West Indies, Africa, India and Polynesia. Weak attempts to cultivate it in some parts of the U.S. have not been particu- larly successful. This fruit attains its highest perfection on the slopes of the Andes.

This is practically unknown in most U. S. markets, because it is very delicate and does not withstand shipping. I am including it although I have not yet been successful in ever tasting this fruit. Dr. Esser says it surpasses all other fruits, and I encourage you to try it if you ever find it available to you. It is prolific in tropical countries, haying originated in Ecuador and Peru, and spreading to Mexico, the West Indies, Africa, India and Polynesia. Weak attempts to cultivate it in some parts of the U.S. have not been particularly successful. This fruit attains its highest perfection on the slopes of the Andes.

The shape of the cherimoya is irregular, sometimes round, sometimes cone-shaped. The skin is delicate, dark green when ripe. The edible part is whitish yellow, juicy and filled with many brown seeds. The taste reminds one of the pineapple, though it is per- haps more delicious and delightfully fragrant.

The shape of the cherimoya is irregular, sometimes round, sometimes cone-shaped. The skin is delicate, dark green when ripe. The edible part is whitish yellow, juicy and filled with many brown seeds. The taste reminds one of the pineapple, though it is perhaps more delicious and delightfully fragrant.

Cherries

'''Cherries'''

The peak season for this fruit is June and July. Eating cherries appear in May, but one should wait until June for the dark, sweet, flavorful ones, which will also be priced lower by then. Small size cherries are not a good buy; the pit is the same size as in the larger cherries. The most important sign of maturity and sweetness in cherries is a very dark color. They should be bright, glossy and plump and the stems should not look dark and withered. Cherries decay rather quickly, and should be used soon after buying. If you see soft leaking spots or surface mold, don’t buy them. Tart cherries are not suitable for eating. Remember that cherries are heavily sprayed and have no tough, peelable skin for protection. Wash them thoroughly and eat sparingly—not every day during the sea- son.

The peak season for this fruit is June and July. Eating cherries appear in May, but one should wait until June for the dark, sweet, flavorful ones, which will also be priced lower by then. Small size cherries are not a good buy; the pit is the same size as in the larger cherries. The most important sign of maturity and sweetness in cherries is a very dark color. They should be bright, glossy and plump and the stems should not look dark and withered. Cherries decay rather quickly, and should be used soon after buying. If you see soft leaking spots or surface mold, don’t buy them. Tart cherries are not suitable for eating. Remember that cherries are heavily sprayed and have no tough skin that can be peeled for protection. Wash them thoroughly and eat sparingly—not every day during the season.

Citrus Fruits Oranges

'''Citrus Fruits Oranges'''

Peak season, December through June. Color of the skin is no indication of quality or ripeness. The skin of the first crops of mature oranges in November is green or green- ish, but mature oranges are ready for harvest and eating, even when the skin is green. They are, however, not as sweet as oranges harvested a month or so later on. California growers “orange” their green fruit by gassing; Florida shippers put the oranges through a

Peak season, December through June. Color of the skin is no indication of quality or ripeness. The skin of the first crops of mature oranges in November is green or greenish, but mature oranges are ready for harvest and eating, even when the skin is green. They are, however, not as sweet as oranges harvested a month or so later on. California growers “orange” their green fruit by gassing; Florida shippers put the oranges through a

colored wax bath (a “non-toxic” food coloring and wax), because they believe the added color will make the fruit more saleable and the wax will improve the keeping quality. Some fully ripened fruit even turns green again late in the season. Lucky people who live near orange groves can get uncolored, freshly picked oranges, and, possibly, even organically grown oranges. Organically grown oranges are usually the sweetest.

colored wax bath (a “non-toxic” food coloring and wax), because they believe the added color will make the fruit more sellable and the wax will improve the keeping quality. Some fully ripened fruit even turns green again late in the season. Lucky people who live near orange groves can get uncolored, freshly picked oranges, and, possibly, even organically grown oranges. Organically grown oranges are usually the sweetest.

Organically grown oranges are available if you want to go to the trouble and expense of having them shipped in. See addresses in an earlier part of this lesson.

Organically grown oranges are available if you want to go to the trouble and expense of having them shipped in. See addresses in an earlier part of this lesson.

Firm, heavy oranges are full of juice. Avoid lightweight fruit and very rough surface, which usually signifies a thick skin and a smaller orange. There are many varieties of oranges. In Florida, we get navels, temples, tangelos, valencias, tangerines, and pineap- ple oranges. There are several varieties of tangerine oranges, including the mandarin, the honey murcott and the satsuma. Tangerines are best when they are a little loose in their skins, but not pulpy around the ends. Tangerines peel very easily, the skin being very loosely connected. Temple and tangelo oranges are also rather easy to peel.

Firm, heavy oranges are full of juice. Avoid lightweight fruit and very rough surface, which usually signifies a thick skin and a smaller orange. There are many varieties of oranges. In Florida, we get navels, temples, tangelos, valencias, tangerines, and pineapple oranges. There are several varieties of tangerine oranges, including the mandarin, the honey murcott and the satsuma. Tangerines are best when they are a little loose in their skins, but not pulpy around the ends. Tangerines peel very easily, the skin being very loosely connected. Temple and tangelo oranges are also rather easy to peel.

Florida oranges disappear from the market about May, but oranges from California are available all through the year. Several varieties of California oranges are usually available, including navels and valencias. Oranges grown in the United States outside of California, Florida and a small strip of southwest Arizona, must either be very hard varieties, or must have artificial winter protection or heating. Some oranges are thus suc- cessfully cultivated in southern Texas, the northern interior of California, and elsewhere. I have received brochures offering shipments of Texas oranges. Jaffa oranges from Israel are sometimes available.

Florida oranges disappear from the market about May, but oranges from California are available all through the year. Several varieties of California oranges are usually available, including navels and valencias. Oranges grown in the United States outside of California, Florida and a small strip of southwest Arizona, must either be very hard varieties, or must have artificial winter protection or heating. Some oranges are thus successfully cultivated in southern Texas, the northern interior of California, and elsewhere. I have received brochures offering shipments of Texas oranges. Jaffa oranges from Israel are sometimes available.

Grapefruit

'''Grapefruit'''

Peak season, November through April. Grapefruit are really available throughout the year, and are ripe and of consistently good quality, though the price will be higher when they are out of peak season. This is one fruit in which color and blemishes have little relationship to quality, although it is said that rusty looking marks on the skin are an in- dication of sweetness.

Peak season, November through April. Grapefruit are really available throughout the year, and are ripe and of consistently good quality, though the price will be higher when they are out of peak season. This is one fruit in which color and blemishes have little relationship to quality, although it is said that rusty looking marks on the skin are an indication of sweetness.

Grapefruit should be firm, thin-skinned and heavy for their size. The smoother the skin, the thinner. A coarse surface and pointed end are signs of thick-skinned, less juicy fruit, but it may still taste good. Wrinkled and rough skin will indicate tough, dry fruit. Skin defects are of no importance, except for large, soft, wet spots. If discolored at the stem end, or if the skin breaks easily, decay has begun. Popular varieties are Marsh, Ru- by Red and Duncan. Although the Duncan has many seeds, it is the best in delicious flavor. Indian River (Florida) fruit is considered superior in flavor and quality.

Grapefruit should be firm, thin-skinned and heavy for their size. The smoother the skin, the thinner. A coarse surface and pointed end are signs of thick-skinned, less juicy fruit, but it may still taste good. Wrinkled and rough skin will indicate tough, dry fruit. Skin defects are of no importance, except for large, soft, wet spots. If discolored at the stem end, or if the skin breaks easily, decay has begun. Popular varieties are Marsh, Ruby Red and Duncan. Although the Duncan has many seeds, it is the best in delicious flavor. Indian River (Florida) fruit is considered superior in flavor and quality.

Kumquats

'''Kumquats'''

Available in the south in the fall and winter. Some are suitable for eating, some only for making preserves. Some are ovoid, some spherical. A spherical variety native to Florida is very sweet and one can even eat he skin, which is thin, sweet and spongy.

Available in the south in the fall and winter. Some are suitable for eating, some only for making preserves. Some are ovoid, some spherical. A spherical variety native to Florida is very sweet and one can even eat he skin, which is thin, sweet and spongy.

Carambolas

'''Carambolas'''

The major crop becomes available in the spring and summer; they are sometimes available in November-December. Available mostly in southern markets. They are usu- ally lemon-colored (unripe) and the clear, watery pulp is too tart and astringent, and they seldom ripen satisfactorily. When orange-colored, they are ripe and pleasantly acid- sweet, with an agreeable flavor. If picked at full maturity, they are good eating.

The major crop becomes available in the spring and summer; they are sometimes available in November-December. Available mostly in southern markets. They are usually lemon-colored (unripe) and the clear, watery pulp is too tart and astringent, and they seldom ripen satisfactorily. When orange-colored, they are ripe and pleasantly acid-sweet, with an agreeable flavor. If picked at full maturity, they are good eating.

This fruit is somewhat of a novelty to behold. It has a waxlike surface with deeply ridged sides, and when hanging on the tree, carambolas resemble lanterns. A cross-sec- tion or slice of the fruit is star-shaped, since the fruit has an oval, five-angled shape.

This fruit is somewhat of a novelty to behold. It has a waxlike surface with deeply ridged sides, and when hanging on the tree, carambolas resemble lanterns. A cross-section or slice of the fruit is star-shaped, since the fruit has an oval, five-angled shape.

Carambolas are not citrus fruit, but are acid fruits resembling the citrus in appearance and taste of the flesh.

Carambolas are not citrus fruit, but are acid fruits resembling the citrus in appearance and taste of the flesh.

Lemons

'''Lemons'''

Available throughout the year. Peak season May through July. The habitual use of this strongly acid fruit is not advisable. It can not only cause erosion of the dental enam- el, but it tends to retard digestion. Use of lemons in salad dressing is less objectionable than vinegar, but it is better not to use salad dressing at all. Recipes for salad dressings made without vinegar or lemon will be given in Lesson 26. Lemons with a rich, yellow color, reasonably smooth skin and heavy for their size are the best.

Available throughout the year. Peak season May through July. The habitual use of this strongly acid fruit is not advisable. It can not only cause erosion of the dental enamel, but it tends to retard digestion. Use of lemons in salad dressing is less objectionable than vinegar, but it is better not to use salad dressing at all. Recipes for salad dressings made without vinegar or lemon will be given in Lesson 26. Lemons with a rich, yellow color, reasonably smooth skin and heavy for their size are the best.

Limes

'''Limes'''

Available year-round, peak season June-July. Comments about lemons also apply to limes.

Available year-round, peak season June-July. Comments about lemons also apply to limes.

Cranberries

'''Cranberries'''

Peak season, October through December. Cranberries are not recommended for use as food because they contain considerable quantities of malic and benzoic acids. Ben- zoic acid is a white, crystalline acid used in perfumes, dentrifices and germicides, and to season tobacco. Cranberries cannot be enjoyably used in their natural, raw state un- less considerable amounts of sweetening are used, or unless combined with other sweet- er fruits, such as oranges. Cranberries are classified as acid fruit, but are best excluded from the diet.

Peak season, October through December. Cranberries are not recommended for use as food because they contain considerable quantities of malic and benzoic acids. Benzoic acid is a white, crystalline acid used in perfumes, dentrifices and germicides, and to season tobacco. Cranberries cannot be enjoyably used in their natural, raw state unless considerable amounts of sweetening are used, or unless combined with other sweeter fruits, such as oranges. Cranberries are classified as acid fruit, but are best excluded from the diet.

Currants

'''Currants'''

Not usually available, except in the dried state, or in jellies and jams. Currants grow wild and in gardens in temperate climates. The wild species are small and very sour, but the larger garden varieties have an agreeable acid flavor. The currant resembles a tiny grape, or when dried, a small raisin. There are three varieties, red, white and black. The red variety is richest in mineral content.

Not usually available, except in the dried state, or in jellies and jams. Currants grow wild and in gardens in temperate climates. The wild species are small and very sour, but the larger garden varieties have an agreeable acid flavor. The currant resembles a tiny grape, or when dried, a small raisin. There are three varieties, red, white and black. The red variety is richest in mineral content.

Dried Fruits

'''Dried Fruits'''

Available all year. Dried fruits are rich sources of natural sugar, plus all the vitamins and minerals in the fresh fruit. The drying process preserves the fruit by removing about 50% of its water. Almost all of the nutrients remain. Dried fruit is particularly high in iron.

Available all year. Dried fruits are rich sources of natural sugar, plus all the vitamins and minerals in the fresh fruit. The drying process preserves the fruit by removing about 50% of its water. Almost all of the nutrients remain. Dried fruit is particularly high in iron.

Select only fruit which has been sun-dried, and which does not contain sulfur dioxide or other additives. Fruit which has been dried by artificial dehydration (heat evaporation) is usually dipped into a sulfur dioxide bath to keep it from darkening. Golden raisins, and any dried fruit that is light in color, have been treated with sulfur dioxide. Almost all dried fruit is fumigated during storage or shipping. Dates are usually, pasteurized to prevent molding. Preservatives are not necessary in these products, but some processors add sorbic acid as a preservative, and some add corn syrup or honey to keep them from drying out. Don’t buy any dried fruit that contains sorbic acid, sweeteners, or any addi- tives.

Select only fruit which has been sun-dried, and which does not contain sulfur dioxide or other additives. Fruit which has been dried by artificial dehydration (heat evaporation) is usually dipped into a sulfur dioxide bath to keep it from darkening. Golden raisins, and any dried fruit that is light in color, have been treated with sulfur dioxide. Almost all dried fruit is fumigated during storage or shipping. Dates are usually, pasteurized to prevent molding. Preservatives are not necessary in these products, but some processors add sorbic acid as a preservative, and some add corn syrup or honey to keep them from drying out. Don’t buy any dried fruit that contains sorbic acid, sweeteners, or any additives.

 

Dates usually only reach us in the dried state. The Calavo and Dromedary brands, available in supermarkets, don’t have any additives. The varieties available in health food stores usually don’t have any chemicals or sulfur dioxide, but they are sometimes

'''Dates'''

honey-dipped. Some of the popular varieties are Deglet Noor, Medjool, Khadrawi, Barhi, Halawi, Zahidi and Bread dates. Some of the varieties are very large and of superb flavor, but they are seldom available, and quite expensive. I usually buy my organical- ly grown dates from Jaffe Brothers, and “fill in” by purchasing a few at the health food store.

Dates usually only reach us in the dried state. The Calavo and Dromedary brands, available in supermarkets, don’t have any additives. The varieties available in health food stores usually don’t have any chemicals or sulfur dioxide, but they are sometimes honey-dipped. Some of the popular varieties are Deglet Noor, Medjool, Khadrawi, Barhi, Halawi, Zahidi and Bread dates. Some of the varieties are very large and of superb flavor, but they are seldom available, and quite expensive. I usually buy my organically grown dates from Jaffe Brothers, and “fill in” by purchasing a few at the health food store.

Figs

'''Figs'''

The two most popular domestic varieties are Calimyrna, the native California vari- ety, which is light in color and sometimes large and succulent; and Black Mission figs, which are purplish black, with pinkish meat, and are usually small. Calamata strings, imported from Greece, are uncured. Smyrna and Kadota figs are sometimes available. We have a Kadota fig tree on our property, and get a large crop of figs of large size and excellent flavor. We eat figs every day when they are ripening, give large quantities away to friends and neighbors, and freeze the rest, without heating or sweetening. We eat them just barely thawed, and they arc not as good as freshly picked raw figs, but they are a welcome addition to our fruit meals in the winter. We buy organically grown dried Calimyrna figs from Jaffe Brothers, and sometimes buy dried figs from the health food store.

The two most popular domestic varieties are Calimyrna, the native California variety, which is light in color and sometimes large and succulent; and Black Mission figs, which are purplish black, with pinkish meat, and are usually small. Calamata strings, imported from Greece, are uncured. Smyrna and Kadota figs are sometimes available. We have a Kadota fig tree on our property, and get a large crop of figs of large size and excellent flavor. We eat figs every day when they are ripening, give large quantities away to friends and neighbors, and freeze the rest, without heating or sweetening. We eat them just barely thawed, and they arc not as good as freshly picked raw figs, but they are a welcome addition to our fruit meals in the winter. We buy organically grown dried Calimyrna figs from Jaffe Brothers, and sometimes buy dried figs from the health food store.

Raisins

'''Raisins'''

Sun Maid Thompson seedless raisins (except the “golden”), and Sun Maid muscats, sultanas and currants, are sun-dried without the use of chemicals. S&W raisins (the dark kinds) are also free of sulfur dioxide. Monukka raisins are large choice raisins available in health food stores. I buy my raisins from Jaffe or Covalda or the health food store.

Sun Maid Thompson seedless raisins (except the “golden”), and Sun Maid muscats, sultanas and currants, are sun-dried without the use of chemicals. S&W raisins (the dark kinds) are also free of sulfur dioxide. Monukka raisins are large choice raisins available in health food stores. I buy my raisins from Jaffe or Covalda or the health food store.

Apricots

'''Apricots'''

Sun-dried, unsulfured apricots are usually very tough and dry and must be soaked overnight to make them palatable. I am very fond of soaked, dried apricots, because they have an excellent flavor and are less sweet than most dried fruit. If dried apricots have an even color and bright, attractive appearance, they have been sulfured.

Sun-dried, unsulfured apricots are usually very tough and dry and must be soaked overnight to make them palatable. I am very fond of soaked, dried apricots, because they have an excellent flavor and are less sweet than most dried fruit. If dried apricots have an even color and bright, attractive appearance, they have been sulfured.

Prunes

'''Prunes'''

No unsulfured prunes are available in supermarkets, but some are available from Jaffe, Covalda and health food stores. Prunes are high in oxalic acid and their usage should be limited.

No unsulfured prunes are available in supermarkets, but some are available from Jaffe, Covalda and health food stores. Prunes are high in oxalic acid and their usage should be limited.

Dried Dark Cherries, Dried Bananas, Dried Apples, Dried Peaches and Dried Pears are also available at times. Select only unsulfured fruit.

Dried Dark Cherries, Dried Bananas, Dried Apples, Dried Peaches and Dried Pears are also available at times. Select only unsulfured fruit.

Dried Litchi Fruit and Dried Carob Pods are also sometimes available. The dried litchi tastes somewhat like the raisin. The shell surrounding it looks like a small brown ball (the shell is red in the fresh state), and the fruit surrounds a large, hard seed. Dried carob pods are hard, stringy, and chewy, but if they are not too dry they have an agree- able taste. The color is dark brown and the dry fruit encloses a number of small, hard, shiny seeds. Carob powder (available at health food stores) is often used as a replace- ment when a flavor similar to chocolate is desired.

Dried Litchi Fruit and Dried Carob Pods are also sometimes available. The dried litchi tastes somewhat like the raisin. The shell surrounding it looks like a small brown ball (the shell is red in the fresh state), and the fruit surrounds a large, hard seed. Dried carob pods are hard, stringy, and chewy, but if they are not too dry they have an agreeable taste. The color is dark brown and the dry fruit encloses a number of small, hard, shiny seeds. Carob powder (available at health food stores) is often used as a replacement when a flavor similar to chocolate is desired.

Fresh Foods, continued... Figs (Fresh)

'''Fresh Foods, continued... Figs (Fresh)'''

Peak season, July and August (but rarely available). Figs should be plump and fairly soft, but not mushy, and with no breaks in the skin. The softer they are without being rotten or fermented, the sweeter they will be. If they are fermented, they will smell vine-

Peak season, July and August (but rarely available). Figs should be plump and fairly soft, but not mushy, and with no breaks in the skin. The softer they are without being rotten or fermented, the sweeter they will be. If they are fermented, they will smell vine-

gary. Buy for immediate eating—they are extremely perishable. Figs can be green, yel- low, pink, violet, brown or black. In chemical composition, the fig closely resembles that of human milk, especially in regard to the proportion of mineral salts. (See article on figs in this lesson.)

gary. Buy for immediate eating—they are extremely perishable. Figs can be green, yellow, pink, violet, brown or black. In chemical composition, the fig closely resembles that of human milk, especially in regard to the proportion of mineral salts. (See article on figs in this lesson.)

I have found fresh figs for sale about five or six times in my entire life, where I have lived in Indiana and Florida. They may be available more often in other areas of the country. Now that we have our own Kadota fig tree, we enjoy this delicacy regularly; we have one major crop in the spring, and a minor crop in the fall-winter season. We harvest enough to share with friends and neighbors, and put some in our freezer to enjoy during the winter. Our Kadota figs are green until ripe, when they swell, turn yellow and soften. (See “Dried Fruits” for additional information about figs.)

I have found fresh figs for sale about five or six times in my entire life, where I have lived in Indiana and Florida. They may be available more often in other areas of the country. Now that we have our own Kadota fig tree, we enjoy this delicacy regularly; we have one major crop in the spring, and a minor crop in the fall-winter season. We harvest enough to share with friends and neighbors, and put some in our freezer to enjoy during the winter. Our Kadota figs are green until ripe, when they swell, turn yellow and soften. (See “Dried Fruits” for additional information about figs.)