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→‎Changing To A Nutritionally Superior Diet

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# 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.

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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~~.

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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 wholesomeness, nutritional value and taste. It loses water and becomes spongy, mealy and insipid.

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.

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

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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.

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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 overripeness. The berries are also easily mashed. The small containers of berries are expensive 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)'''

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Gooseberries

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Seldom available. The wild varieties are covered with spines, but the large cultivated varieties are completely smooth. American varieties are mostly inferior in size and ~~qual- ity~~ to European species, some of which are almost as large as hen’s eggs. Really good ripe gooseberries have a delightful, acid-sweet taste, but I have never found these good gooseberries.

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Seldom available. The wild varieties are covered with spines, but the large cultivated varieties are completely smooth. American varieties are mostly inferior in size and quality to European species, some of which are almost as large as hen’s eggs. Really good ripe gooseberries have a delightful, acid-sweet taste, but I have never found these good gooseberries.

Grapes

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Peak season, July through November. The most common varieties are Thompson seedless (early green), Tokay and Cardinal (early bright red), and Emperor (late, deep red). Other varieties are Ribier (dark blue), Red Seedless, Concord, Catawba, Salem, Delaware, Jessica, Muscadine, Malaga, Muscat and Sultana. The first grapes will not be as sweet as those available later. Green grapes are sweetest when the color has a ~~yel- lowish~~ cast. Red grapes are best when deep red. All grapes should be well-colored, firm and plump, and still attached to the stem. Look for the powdery “bloom.” Avoid ~~bunch- es~~ with small undeveloped berries (they’re sour). When the best grapes are available, around early fall, we find Thompson and Red Seedless to be the sweetest and most ~~fla- vorful~~, with Ribiers running a close second. Later in the season we have to settle for Emperors, which are usually fairly good. We don’t care much for Tokays, but use them occasionally, because they are available late in the season when the other varieties are gone.

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Peak season, July through November. The most common varieties are Thompson seedless (early green), Tokay and Cardinal (early bright red), and Emperor (late, deep red). Other varieties are Ribier (dark blue), Red Seedless, Concord, Catawba, Salem, Delaware, Jessica, Muscadine, Malaga, Muscat and Sultana. The first grapes will not be as sweet as those available later. Green grapes are sweetest when the color has a yellowish cast. Red grapes are best when deep red. All grapes should be well-colored, firm and plump, and still attached to the stem. Look for the powdery “bloom.” Avoid bunches with small undeveloped berries (they’re sour). When the best grapes are available, around early fall, we find Thompson and Red Seedless to be the sweetest and most flavorful, with Ribiers running a close second. Later in the season we have to settle for Emperors, which are usually fairly good. We don’t care much for Tokays, but use them occasionally, because they are available late in the season when the other varieties are gone.

Grapes are nutritionally among the best of fruits, but it is too bad that they are so heavily sprayed that they should be eaten sparingly, after thorough washing. You might want to go to the trouble of peeling them, to at least get rid of the worst of the chemicals.

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Kiwifruit

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Available through the year. The New Zealand kiwifruit is about the size of a hen’s egg. It has a thin brown furry skin. Squeeze very gently to check ripeness—it should give a little. The kiwifruit is growing in popularity. If you have never tasted a kiwi, you are in for a treat. When cut in half or sliced, it has a surprising, unusual and attractive ~~ap- pearance—emerald~~ green flesh, with tiny seeds clustered around a light, creamy center. It has a wonderful, delicate, strawberry-like texture and a fresh, tangy flavor all its own. This fruit was formerly known as Chinese Gooseberry. Although most of the kiwis are imported from New Zealand, California is also growing the fruit, with about a thousand acres now in production. The November 1, 1981 Florida Market Bulletin contains a ~~pic- ture~~ of a pair of kiwifruit growing in Florida—it didn’t say just where. The article says that, as far as the editor could tell, these were the first pair of kiwifruit to be documented growing in Florida.

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Available through the year. The New Zealand kiwifruit is about the size of a hen’s egg. It has a thin brown furry skin. Squeeze very gently to check ripeness—it should give a little. The kiwifruit is growing in popularity. If you have never tasted a kiwi, you are in for a treat. When cut in half or sliced, it has a surprising, unusual and attractive appearance—emerald green flesh, with tiny seeds clustered around a light, creamy center. It has a wonderful, delicate, strawberry-like texture and a fresh, tangy flavor all its own. This fruit was formerly known as Chinese Gooseberry. Although most of the kiwis are imported from New Zealand, California is also growing the fruit, with about a thousand acres now in production. The November 1, 1981 Florida Market Bulletin contains a picture of a pair of kiwifruit growing in Florida—it didn’t say just where. The article says that, as far as the editor could tell, these were the first pair of kiwifruit to be documented growing in Florida.

Litchi Fruit (Fresh)

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Fruit season mid-June—mid-July, seldom available. The fresh litchi (also spelled lichee, lychee, leechee, lichi, laiche) is a grape-like fruit which hangs on the tree in ~~beau- tiful~~ red clusters, and is luscious when fully ripe. Some of the trees are grown in yards in southern and central Florida. The skin is a thin, leathery shell (hence the name litchi nut, which is often used), purplish-red to bright red when ripe. The flesh is white, similar to the grape, with a sweet taste, jelly-like consistency, and excellent flavor and aroma, surrounding a large hard seed.

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Fruit season mid-June—mid-July, seldom available. The fresh litchi (also spelled lichee, lychee, leechee, lichi, laiche) is a grape-like fruit which hangs on the tree in beautiful red clusters, and is luscious when fully ripe. Some of the trees are grown in yards in southern and central Florida. The skin is a thin, leathery shell (hence the name litchi nut, which is often used), purplish-red to bright red when ripe. The flesh is white, similar to the grape, with a sweet taste, jelly-like consistency, and excellent flavor and aroma, surrounding a large hard seed.

Loquats

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Peak season January-April, but seldom available in markets. They are grown in yards in southern and central Florida. We have one in our yard which yields a large crop of ~~ex- cellent~~ fruit. The loquat is sometimes called the Japanese Plum, looks more like a small apricot, and tastes slightly acid, or subacid when totally ripe. Loquats are one to three inches in length, have a pale yellow to orange color and somewhat downy skin. The flesh is also yellow to deep orange in color, and the fruit generally contains three or four seeds. The loquat is very juicy and has an excellent flavor when fully ripe.

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Peak season January-April, but seldom available in markets. They are grown in yards in southern and central Florida. We have one in our yard which yields a large crop of excellent fruit. The loquat is sometimes called the Japanese Plum, looks more like a small apricot, and tastes slightly acid, or subacid when totally ripe. Loquats are one to three inches in length, have a pale yellow to orange color and somewhat downy skin. The flesh is also yellow to deep orange in color, and the fruit generally contains three or four seeds. The loquat is very juicy and has an excellent flavor when fully ripe.

Mangos

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Peak season, May through August. Mangos can be bought green and ripened at room temperature. It is best to select mangos which are starting to show some signs of ~~ripen- ing~~, rather than totally hard and green, or totally ripe. Completing the ripening at home under controlled conditions will usually result in better-tasting fruit. The color of the flesh varies from light lemon to deep apricot. In the best varieties, the flesh is smooth and juicy, with an excellent flavor. Such a properly ripened mango, eaten at the peak of its rich, pungent flavor, is delectable. The flavor is somewhat reminiscent of peaches, but much more exotic.

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Peak season, May through August. Mangos can be bought green and ripened at room temperature. It is best to select mangos which are starting to show some signs of ripening, rather than totally hard and green, or totally ripe. Completing the ripening at home under controlled conditions will usually result in better-tasting fruit. The color of the flesh varies from light lemon to deep apricot. In the best varieties, the flesh is smooth and juicy, with an excellent flavor. Such a properly ripened mango, eaten at the peak of its rich, pungent flavor, is delectable. The flavor is somewhat reminiscent of peaches, but much more exotic.

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The Haden is a superior variety. The Kent is notable for its smooth texture. In some of the less desirable varieties, the flesh is full of fibers and the flavor unpleasant. The excellent Haden fruit is plump and oval-shaped and often has a rosy blush. When ready to eat, it is yellow and orange, only slightly firm, yielding to gentle pressure. The Haden has a fair amount of fiber, but excellent flavor. The Carrie is a large, green variety of good flavor and texture, and is fiber-free. It turns a paler green and develops dark ~~speck- les~~ as it ripens. When ripe enough for full flavor and enjoyment, it is slightly firm, ~~yield- ing~~ to pressure. Mangos have a tough peel which is a good protective coat against sprays.

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The Haden is a superior variety. The Kent is notable for its smooth texture. In some of the less desirable varieties, the flesh is full of fibers and the flavor unpleasant. The excellent Haden fruit is plump and oval-shaped and often has a rosy blush. When ready to eat, it is yellow and orange, only slightly firm, yielding to gentle pressure. The Haden has a fair amount of fiber, but excellent flavor. The Carrie is a large, green variety of good flavor and texture, and is fiber-free. It turns a paler green and develops dark speckles as it ripens. When ripe enough for full flavor and enjoyment, it is slightly firm, yielding to pressure. Mangos have a tough peel which is a good protective coat against sprays.

Melons Cantaloupe

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Peak season, June through August. Medium to large cantaloupes are usually sweeter and tastier than small ones. Heavy fruit will be juicier, but not necessarily sweeter. ~~Pleas- ant~~ aroma is the key to ripeness and superior flavor. The melons should yield to pressure, especially at the blossom end. The network of veins in the rind should be thick, coarse and stand out in bold relief, and the rind color should be a yellowish shade, not green. Avoid cantaloupes with smooth spots. If a cantaloupe was not mature when picked, some of the vine stem will adhere to the fruit. In order to be sweet, the mature cantaloupe must be free of the stem, with a smooth, shallow depression where the stem grew. If the melon is mature when picked, it will reach excellent eating quality if ripened at room ~~tempera- ture~~ for a few days.

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Peak season, June through August. Medium to large cantaloupes are usually sweeter and tastier than small ones. Heavy fruit will be juicier, but not necessarily sweeter. Pleasant aroma is the key to ripeness and superior flavor. The melons should yield to pressure, especially at the blossom end. The network of veins in the rind should be thick, coarse and stand out in bold relief, and the rind color should be a yellowish shade, not green. Avoid cantaloupes with smooth spots. If a cantaloupe was not mature when picked, some of the vine stem will adhere to the fruit. In order to be sweet, the mature cantaloupe must be free of the stem, with a smooth, shallow depression where the stem grew. If the melon is mature when picked, it will reach excellent eating quality if ripened at room temperature for a few days.

Don’t buy overripe melons, indicated by widespread softening. They will be tasteless and watery. Small bruises are not significant, but large bruises will affect eating quality.

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Persian Melons

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Peak season, August and September. These melons are a variety of Musk Melon, and look like oversized cantaloupes, but are somewhat rounder with a finer netting. They can be grouped with cantaloupes for selection and use information. As the Persian melon ripens, the dark green rind under the netting turns lighter green and the rind gives under light pressure. Avoid those with dark or greenish black netting. Persians have a dark ~~or- ange~~ flesh.

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Peak season, August and September. These melons are a variety of Musk Melon, and look like oversized cantaloupes, but are somewhat rounder with a finer netting. They can be grouped with cantaloupes for selection and use information. As the Persian melon ripens, the dark green rind under the netting turns lighter green and the rind gives under light pressure. Avoid those with dark or greenish black netting. Persians have a dark orange flesh.

Casabas

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Honey Dews

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Peak season, July through September. The best honey dews start coming in July. ~~Be- fore~~ then, the tendency is to pick them too soon and they never progress to the lovely, delicate sweet flavor that is characteristic of a good honey dew. This melon is quite large and may be oval to round in shape. The rind is smooth and firm. When at the peak of flavor, sweetness and ripeness, honey dews are creamy white with yellow areas—with no green at all—and have a velvety surface and a sweet aroma. It is best to buy honey dews fully ripe, rather than to depend on ripening them at home. If there is “give” at the blossom end, and the color is right, take it home and use it in a day or two. Patches of slightly raised netting mean exceptional sweetness. If honey dews are stark-white or greenish, or if they feel hard, or look shiny and smooth, they were picked too soon. The flesh should be light green and very juicy, and sweet! A good honey dew is the queen of melons. Small damaged areas will not lead to further deterioration, if you plan to use the melon immediately.

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Peak season, July through September. The best honey dews start coming in July. Before then, the tendency is to pick them too soon and they never progress to the lovely, delicate sweet flavor that is characteristic of a good honey dew. This melon is quite large and may be oval to round in shape. The rind is smooth and firm. When at the peak of flavor, sweetness and ripeness, honey dews are creamy white with yellow areas—with no green at all—and have a velvety surface and a sweet aroma. It is best to buy honey dews fully ripe, rather than to depend on ripening them at home. If there is “give” at the blossom end, and the color is right, take it home and use it in a day or two. Patches of slightly raised netting mean exceptional sweetness. If honey dews are stark-white or greenish, or if they feel hard, or look shiny and smooth, they were picked too soon. The flesh should be light green and very juicy, and sweet! A good honey dew is the queen of melons. Small damaged areas will not lead to further deterioration, if you plan to use the melon immediately.

The smaller round Honeyball melon has much the same characteristics as the honey dew, except for its size.

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Peak season, May through August. Look for a slightly dull green appearance (not shiny and not really dull), with a velvety bloom on the rind. Dark green or shiny wa-

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termelons are unripe. The underbelly, where it has rested on the ground, should be ~~yel- lowish~~ or amber, not stark white or greenish. The melon should be symmetrical, with full, round ends. These signs are not totally reliable, but if used as a criterion, will ~~usu- ally~~ result in the selection of a good melon. Some people use the thump test—a flat, dead sound when thumped is said to indicate ripeness. If the melon is cut, it is easier to choose—select firm, juicy flesh, with a good red color and no white streaks or mealy or softening areas; seeds should be dark brown or black.

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termelons are unripe. The underbelly, where it has rested on the ground, should be yellowish or amber, not stark white or greenish. The melon should be symmetrical, with full, round ends. These signs are not totally reliable, but if used as a criterion, will usually result in the selection of a good melon. Some people use the thump test—a flat, dead sound when thumped is said to indicate ripeness. If the melon is cut, it is easier to choose—select firm, juicy flesh, with a good red color and no white streaks or mealy or softening areas; seeds should be dark brown or black.

Miscellaneous Melons

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Papayas

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Some of this fruit is available all year. Small Hawaian papayas are available most of the time. Larger Florida papayas are best during the months of July through October (or later), depending on the weather. Papayas are also grown in Texas, and some in ~~Cal- ifornia~~. The fruit on our papaya tree usually starts ripening in the late fall, and then it is a race between the ripening and the frost (which can kill all the fruit). Size and shape of Florida papayas vary; they may weigh from one-half pound to ten pounds. The flesh may be yellow to orange-red. Select fruit that has some golden yellow or orange streaks, which is a sign that it has not been picked too green and will be apt to ripen ~~proper- ly~~. If you select papayas with at least 35% of the skin streaked yellow, they will ripen completely in two to three days at room temperature. When a papaya is totally yellow to orange and yields to gentle pressure, it is ready for eating. Don’t buy mushy papayas, or fruit with dark patches, which signify age and decay. If not picked too soon and if ripened properly, the flavor is sweet and luscious. Otherwise, it may be bland and ~~taste- less~~.

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Some of this fruit is available all year. Small Hawaian papayas are available most of the time. Larger Florida papayas are best during the months of July through October (or later), depending on the weather. Papayas are also grown in Texas, and some in California. The fruit on our papaya tree usually starts ripening in the late fall, and then it is a race between the ripening and the frost (which can kill all the fruit). Size and shape of Florida papayas vary; they may weigh from one-half pound to ten pounds. The flesh may be yellow to orange-red. Select fruit that has some golden yellow or orange streaks, which is a sign that it has not been picked too green and will be apt to ripen properly. If you select papayas with at least 35% of the skin streaked yellow, they will ripen completely in two to three days at room temperature. When a papaya is totally yellow to orange and yields to gentle pressure, it is ready for eating. Don’t buy mushy papayas, or fruit with dark patches, which signify age and decay. If not picked too soon and if ripened properly, the flavor is sweet and luscious. Otherwise, it may be bland and tasteless.

Pawpaws

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Peaches

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Peak season, June through September. Select peaches with areas of yellow and no green at the stem, and that are fragrant, plump and fairly firm or beginning to soften. The best place and time to buy excellent, flavorful peaches is in Georgia in the summer. Don’t buy hard, green peaches which were picked too soon and will never ripen ~~prop- erly~~. Ripe peaches turn reddish instead of yellow and feel soft to the gentle touch. The flesh is usually yellow, though there are some white-fleshed peaches. If you buy peaches that are ripe or almost ripe, you may find that they have deteriorated by the time you get them home. Don’t buy bruised peaches. Unless used immediately, they will soon be garbage. If possible, buy local tree-ripened peaches that are slightly underripe. If you can get them organically grown, good for you! Peaches are heavily sprayed, but they can be peeled, which helps somewhat. European peaches are said to be superior to American varieties. California produces more peaches than any other of the United States.

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Peak season, June through September. Select peaches with areas of yellow and no green at the stem, and that are fragrant, plump and fairly firm or beginning to soften. The best place and time to buy excellent, flavorful peaches is in Georgia in the summer. Don’t buy hard, green peaches which were picked too soon and will never ripen properly. Ripe peaches turn reddish instead of yellow and feel soft to the gentle touch. The flesh is usually yellow, though there are some white-fleshed peaches. If you buy peaches that are ripe or almost ripe, you may find that they have deteriorated by the time you get them home. Don’t buy bruised peaches. Unless used immediately, they will soon be garbage. If possible, buy local tree-ripened peaches that are slightly underripe. If you can get them organically grown, good for you! Peaches are heavily sprayed, but they can be peeled, which helps somewhat. European peaches are said to be superior to American varieties. California produces more peaches than any other of the United States.

Our peach tree produces large quantities of delicious white-fleshed fruit.

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Persimmons

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The small native persimmon is seldom available in markets, but the trees grow wild, and if you can spot these trees, the persimmons are free for the taking in October, ~~No- vember~~ and December. They are hardy, and grow in tropical or temperate climates. The fruit averages about one inch in diameter. The peak season for Japanese persimmons is October-November. They are grown in our southern states, appear in the markets in the fall, and are available for only a short time—a month or two. They are tomato- or conic- shaped, up to four inches in diameter and three inches high (sometimes wider than they are high) and orange-colored. A thin, membranous skin covers the orange-colored flesh. Persimmons are astringent when green, but become sweet when fully ripe. The flesh, when ripe, is very soft (sometimes almost liquid) and of very sweet and pleasant flavor. Japanese persimmons may have as many as eight elliptic, flattened, dark seeds, or they may be seedless. Some varieties have dark flesh, which is crisp and meaty and never astringent. These are edible before maturity. Some of the entirely dark-fleshed va-

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The small native persimmon is seldom available in markets, but the trees grow wild, and if you can spot these trees, the persimmons are free for the taking in October, November and December. They are hardy, and grow in tropical or temperate climates. The fruit averages about one inch in diameter. The peak season for Japanese persimmons is October-November. They are grown in our southern states, appear in the markets in the fall, and are available for only a short time—a month or two. They are tomato or conic shaped, up to four inches in diameter and three inches high (sometimes wider than they are high) and orange-colored. A thin, membranous skin covers the orange-colored flesh. Persimmons are astringent when green, but become sweet when fully ripe. The flesh, when ripe, is very soft (sometimes almost liquid) and of very sweet and pleasant flavor. Japanese persimmons may have as many as eight elliptic, flattened, dark seeds, or they may be seedless. Some varieties have dark flesh, which is crisp and meaty and never astringent. These are edible before maturity. Some of the entirely dark-fleshed va-

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rieties improve as they soften, like Hyakume and Yeddo-ichi; others are best when still hard, like Zengi. But the more common, light-fleshed Japanese persimmons, or those with mixed light and dark flesh, should not be eaten until they reach the custard-like consistency of full ripeness. The “puckery” substance in the immature persimmons is tannin. As the fruit ripens, the tannin forms into crystals which do not dissolve in the mouth, and the astringency disappears. When they are thoroughly ripe, persimmons are very soft and difficult to handle. They should be picked when still a little firm, and the ripening finished at room temperature. Most of the Japanese persimmons available in the markets are picked too soon, and though they will still soften and ripen at room ~~tem- perature~~, they never attain the optimal flavor of the persimmon which is picked at the proper time, just before they are ripe.

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rieties improve as they soften, like Hyakume and Yeddo-ichi; others are best when still hard, like Zengi. But the more common, light-fleshed Japanese persimmons, or those with mixed light and dark flesh, should not be eaten until they reach the custard-like consistency of full ripeness. The “puckery” substance in the immature persimmons is tannin. As the fruit ripens, the tannin forms into crystals which do not dissolve in the mouth, and the astringency disappears. When they are thoroughly ripe, persimmons are very soft and difficult to handle. They should be picked when still a little firm, and the ripening finished at room temperature. Most of the Japanese persimmons available in the markets are picked too soon, and though they will still soften and ripen at room temperature, they never attain the optimal flavor of the persimmon which is picked at the proper time, just before they are ripe.

The small native American persimmons may also be harvested just before they are ripe, or they may be left hanging on the tree into the winter months. Even if frozen on the tree, the fruit is of excellent flavor when thawed. If the fruit is left to ripen and drop, it is at its peak, if it can be rescued quickly from the ground.

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Pineapples

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Peak season for this fruit is March through June. Good pineapples may also be ~~avail- able~~ at other times during the year. Unless pineapples are mature when picked, they will not ripen properly. They may become soft, but never sweet. They may simply rot. Select pineapples that have begun to display some gold, orange-yellow or reddish-brown ~~col- oring~~. Some varieties are ripe when still green, but the best and most flavorful ~~pineap- ples~~ display the change in color from the base up, as they ripen. If the yellow color has spread to 15 or 20% of the fruit, then it’s ripe. A ripe pineapple should have a fragrant (but not fermented) odor and a slight separation of the eyes when ready to be eaten. The spikes should pull out easily and the fruit should be plump and heavy for its size. Soft spots or an unpleasant hint of fermentation in the odor are signs of overripe fruit. ~~Pineap- ples~~ with pointed or sunken eyes, dull yellow-green color and a dried-out appearance are immature. Fruit allowed to ripen completely before picking is a flavor treat most ~~peo- ple~~ in temperate climates never experience. A considerable amount of pineapples used to be produced in Florida, as much as half a million crates, but this Florida commercial pineapple has disappeared. Most of the fresh fruit now comes from Puerto Rico, ~~Hon- duras~~ and—especially—from Hawaii. I have found Dole pineapples, air-expressed from Hawaii, to have the best flavor. They are the most expensive, but are almost always ~~deli- ciously~~ sweet and juicy. The Dole Company maintains that all their pineapples are plant ripened and that the Dole pineapple is ripe and ready to eat—regardless of shell color. I still try to pick one which is turning orange-yellow—I believe they taste best; and I always pick one that has the characteristic pleasant fragrance.

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Peak season for this fruit is March through June. Good pineapples may also be available at other times during the year. Unless pineapples are mature when picked, they will not ripen properly. They may become soft, but never sweet. They may simply rot. Select pineapples that have begun to display some gold, orange-yellow or reddish-brown coloring. Some varieties are ripe when still green, but the best and most flavorful pineapples display the change in color from the base up, as they ripen. If the yellow color has spread to 15 or 20% of the fruit, then it’s ripe. A ripe pineapple should have a fragrant (but not fermented) odor and a slight separation of the eyes when ready to be eaten. The spikes should pull out easily and the fruit should be plump and heavy for its size. Soft spots or an unpleasant hint of fermentation in the odor are signs of overripe fruit. Pineapples with pointed or sunken eyes, dull yellow-green color and a dried-out appearance are immature. Fruit allowed to ripen completely before picking is a flavor treat most people in temperate climates never experience. A considerable amount of pineapples used to be produced in Florida, as much as half a million crates, but this Florida commercial pineapple has disappeared. Most of the fresh fruit now comes from Puerto Rico, Honduras and—especially—from Hawaii. I have found Dole pineapples, air-expressed from Hawaii, to have the best flavor. They are the most expensive, but are almost always deliciously sweet and juicy. The Dole Company maintains that all their pineapples are plant ripened and that the Dole pineapple is ripe and ready to eat—regardless of shell color. I still try to pick one which is turning orange-yellow—I believe they taste best; and I always pick one that has the characteristic pleasant fragrance.

Plantains

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Plums

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Peak season, July through August. Varieties of plums differ in flavor and appearance. The skins may be green to purple-red and the flesh yellow to red. There are many ~~vari- eties~~ of plums, and sometimes as many as six to eight varieties are available at the same time. During the course of the season, as many as thirty different varieties of plums may be featured in markets. Some are juicy and hard; others are soft and sweet; still others have a rich flavor. Select unblemished plums that have good color for the particular ~~va- riety~~, a slight glow to the skin, and that yield to gentle pressure. Most plums are picked

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Peak season, July through August. Varieties of plums differ in flavor and appearance. The skins may be green to purple-red and the flesh yellow to red. There are many varieties of plums, and sometimes as many as six to eight varieties are available at the same time. During the course of the season, as many as thirty different varieties of plums may be featured in markets. Some are juicy and hard; others are soft and sweet; still others have a rich flavor. Select unblemished plums that have good color for the particular variety, a slight glow to the skin, and that yield to gentle pressure. Most plums are picked

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prematurely and will never reach their optimal delicious flavor. Avoid immature fruit, which is hard and poorly colored. Even if it softens, it will be very tart and lack flavor. Of course, don’t buy overripe fruit which is soft, leaking and decayed. Plums are ~~com- monly~~ waxed to give them a glossy look. It is best to peel waxed fruits. Plums should be eaten in limited amounts, because of their high content of oxalic acid.

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prematurely and will never reach their optimal delicious flavor. Avoid immature fruit, which is hard and poorly colored. Even if it softens, it will be very tart and lack flavor. Of course, don’t buy overripe fruit which is soft, leaking and decayed. Plums are commonly waxed to give them a glossy look. It is best to peel waxed fruits. Plums should be eaten in limited amounts, because of their high content of oxalic acid.

Pomegranates

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Peak season is in the fall. The fruit season is all year in south Florida. Fruit is picked after it has changed color to yellow and/or dark red, and is held in cold storage to ripen. If permitted to ripen on the tree, it may split. The fruit is round and flattened, irregularly six-sided, about the size of an orange. The tough, leathery skin encloses numerous small, red, juicy flesh bodies which contain small seeds. The flesh becomes quite sweet when thoroughly ripe. Some people don’t bother with the pomegranate, feeling it is too ~~te- dious~~ and difficult to eat. A simple way to eat the pomegranate is to carefully squeeze or knead it until soft, without rupturing the skin, but liquefying the red, sweet flesh. ~~Care- fully~~ puncture the skin to avoid squirting and suck out the delightful sweet-acid juice. When ripe, it is easy to rupture the flesh bodies with slight pressure of the thumb.

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Peak season is in the fall. The fruit season is all year in south Florida. Fruit is picked after it has changed color to yellow and/or dark red, and is held in cold storage to ripen. If permitted to ripen on the tree, it may split. The fruit is round and flattened, irregularly six-sided, about the size of an orange. The tough, leathery skin encloses numerous small, red, juicy flesh bodies which contain small seeds. The flesh becomes quite sweet when thoroughly ripe. Some people don’t bother with the pomegranate, feeling it is too tedious and difficult to eat. A simple way to eat the pomegranate is to carefully squeeze or knead it until soft, without rupturing the skin, but liquefying the red, sweet flesh. Carefully puncture the skin to avoid squirting and suck out the delightful sweet-acid juice. When ripe, it is easy to rupture the flesh bodies with slight pressure of the thumb.

Rhubarb

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Peak season, March through June. Rhubarb is not recommended for use as food, ~~be- cause~~ it cannot be eaten raw; even cooked, it requires much sweetening, in addition, it is a poor food because it is quite high in oxalic acid. The plant bears red petioles (~~fruit- stalks~~) with large leaves, and bears no fruit in the usual sense. The fruitstalks are cooked into preserves or sauce or pie filling, and, therefore, most people think of rhubarb as a fruit, although, botanically, it is a vegetable. Diced rhubarb is usually combined with strawberries or apples for pie filling. The leaves are not used at all, as they contain large amounts of oxalic acid salts which may be fatally poisonous. As indicated above, the fruitstalks also contain enough oxalic acid to be rejected as food.

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Peak season, March through June. Rhubarb is not recommended for use as food, because it cannot be eaten raw; even cooked, it requires much sweetening, in addition, it is a poor food because it is quite high in oxalic acid. The plant bears red petioles (fruitstalks) with large leaves, and bears no fruit in the usual sense. The fruitstalks are cooked into preserves or sauce or pie filling, and, therefore, most people think of rhubarb as a fruit, although, botanically, it is a vegetable. Diced rhubarb is usually combined with strawberries or apples for pie filling. The leaves are not used at all, as they contain large amounts of oxalic acid salts which may be fatally poisonous. As indicated above, the fruitstalks also contain enough oxalic acid to be rejected as food.

Strawberries

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Peak season is April through June. In the far south, strawberry plants may be set out either in the fall or early spring, but the fall plantings yield a small harvest. Strawberries are usually expensive and of poor quality when out of season. Medium to small berries are sweeter than large ones, as a rule. Select dry berries with stems attached, showing full, red color, bright luster and firm flesh. They should be all red, with no whiteness around the tip, and with a bright green cap. If most of the berries in a basket are of ~~rea- sonable~~ quality, it is probably the best available. Be sure to sort out any decaying or green berries as soon as possible. Don’t wash them until you use them.

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Peak season is April through June. In the far south, strawberry plants may be set out either in the fall or early spring, but the fall plantings yield a small harvest. Strawberries are usually expensive and of poor quality when out of season. Medium to small berries are sweeter than large ones, as a rule. Select dry berries with stems attached, showing full, red color, bright luster and firm flesh. They should be all red, with no whiteness around the tip, and with a bright green cap. If most of the berries in a basket are of reasonable quality, it is probably the best available. Be sure to sort out any decaying or green berries as soon as possible. Don’t wash them until you use them.

== Storage Of Foods ==

Foods that are refrigerated should be handled with special care. Bacteria in such foods can multiply rapidly under adverse conditions. Most of your fresh produce should be kept refrigerated (unless it needs ripening at room temperature).

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Dry mixes—like Vegebase (dried vegetables used as seasoning)—which can be ~~safe- ly~~ stored in a cabinet, should not be kept in cabinets above the stove.

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Dry mixes—like Vegebase (dried vegetables used as seasoning)—which can be safely stored in a cabinet, should not be kept in cabinets above the stove.

Don’t taste any food that doesn’t seem right. You don’t even have to swallow the food to be poisoned by the toxins produced by certain types of bacteria. In some cases, even the food’s taste is no indication of safety. When in doubt, throw it out.

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The same is true for freezing, probably even to a greater extent. Freezing does not kill bacteria in food; it simply stops their spreading. The bacteria will become active and again continue to spread as the food is thawed. Food should be used as soon as possible after thawing.

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Cooked foods deteriorate rapidly, even in the refrigerator. It is important to have ~~ac- curate~~ thermometers in your refrigerator and freezer. The refrigerator should be set at about 42 degrees, the freezer at zero. The motor and refrigerating unit should be kept free of lint and dirt. These substances cut off the air supply, overwork your refrigerator, and reduce efficiency.

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Cooked foods deteriorate rapidly, even in the refrigerator. It is important to have accurate thermometers in your refrigerator and freezer. The refrigerator should be set at about 42 degrees, the freezer at zero. The motor and refrigerating unit should be kept free of lint and dirt. These substances cut off the air supply, overwork your refrigerator, and reduce efficiency.

The gaskets (the rubber insulation) around the doors should be flexible. Stiff, cracked and damaged insulation allows air seepage. Make a test with a dollar bill. Hold it halfway in the door, shut the door, and see if you can easily pull the bill out. If so, the gasket is allowing air to escape and should be replaced.

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Check your freezer. Frost buildup of one-fourth inch or more actually serves as ~~insu- lation~~ against keeping foods well frozen. All items to be frozen should be tightly covered or wrapped in a moisture-resistant material.

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Check your freezer. Frost buildup of one-fourth inch or more actually serves as insulation against keeping foods well frozen. All items to be frozen should be tightly covered or wrapped in a moisture-resistant material.

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Where you place the food is important. Some foods should be kept colder than ~~oth- ers~~, and food placement affects air circulation and efficiency of the refrigerator. Keep in full view, so that you won’t overlook them, those foods which should be used quickly.

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Where you place the food is important. Some foods should be kept colder than others, and food placement affects air circulation and efficiency of the refrigerator. Keep in full view, so that you won’t overlook them, those foods which should be used quickly.

It is best not to stack foods on top of one another if you can avoid it, and refrigerator shelves should not be covered with material which reduces or prevents air circulation.

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Of course, the refrigerator should be kept clean and free of odors. An open box of baking soda, changed every few months, will absorb odor.

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A Hygienist soon learns that it helps to have two large refrigerators. We keep the ~~ex- tra~~ one in our garage. While the ideal would be to pick or obtain food for each day as needed, most of us cannot readily attain this ideal.

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A Hygienist soon learns that it helps to have two large refrigerators. We keep the extra one in our garage. While the ideal would be to pick or obtain food for each day as needed, most of us cannot readily attain this ideal.

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In order to buy and store organically grown apples by the bushel; fifteen pounds of organic potatoes and carrots at a time; a year’s supply of nuts in the harvest season; a good supply of citrus fruit when the citrus season is waning, etc., these precious ~~food- stuffs~~ must have the best of storage facilities. This will not only minimize food losses, but will preserve as much as possible the food’s value and flavor. As well as being ~~re- frigerated~~, they must be watched and culled, being sure to use them before they have a chance to degenerate. All of these foods store quite well, with an occasional apple or orange starting to break down prematurely. By and large, we have learned to minimize waste, and we enjoy a maximum supply of excellent food the year round, much of it ~~or- ganically~~ grown.

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In order to buy and store organically grown apples by the bushel; fifteen pounds of organic potatoes and carrots at a time; a year’s supply of nuts in the harvest season; a good supply of citrus fruit when the citrus season is waning, etc., these precious foodstuffs must have the best of storage facilities. This will not only minimize food losses, but will preserve as much as possible the food’s value and flavor. As well as being refrigerated, they must be watched and culled, being sure to use them before they have a chance to degenerate. All of these foods store quite well, with an occasional apple or orange starting to break down prematurely. By and large, we have learned to minimize waste, and we enjoy a maximum supply of excellent food the year round, much of it organically grown.

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Dr. Esser recommends that, wherever possible, the best idea is to build a large ~~walk- in~~ refrigeration unit in a shady spot or a place where the storage room can be set into a hill, or underground with steps leading down to the door. He gives specifications for building such a unit in his book, Dictionary of Man’s Foods. He suggests, as one ~~alterna- tive~~, a storage room in the cellar of your house, and also gives specifications for this type of storage room. He suggests other alternatives, among which is the method we use—an extra refrigerator or two in a garage or basement.

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Dr. Esser recommends that, wherever possible, the best idea is to build a large walkin refrigeration unit in a shady spot or a place where the storage room can be set into a hill, or underground with steps leading down to the door. He gives specifications for building such a unit in his book, Dictionary of Man’s Foods. He suggests, as one alternative, a storage room in the cellar of your house, and also gives specifications for this type of storage room. He suggests other alternatives, among which is the method we use—an extra refrigerator or two in a garage or basement.

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Fresh fruits and vegetables call for careful handling. Most of them keep at maximum freshness in a refrigerator where it is cold and humid, and the sooner they are ~~refrigerat- ed~~ after purchase, the longer they will stay fresh.

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Fresh fruits and vegetables call for careful handling. Most of them keep at maximum freshness in a refrigerator where it is cold and humid, and the sooner they are refrigerated after purchase, the longer they will stay fresh.

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In discussing the storage of fresh fruits and vegetables, reference will be made to ~~us- ing~~ pliofilm (plastic) bags for storage. Some Hygienists advise against the use of plastic bags or plastic anything. I don’t use plastic dishes or plastic water jugs, but I still use

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In discussing the storage of fresh fruits and vegetables, reference will be made to using pliofilm (plastic) bags for storage. Some Hygienists advise against the use of plastic bags or plastic anything. I don’t use plastic dishes or plastic water jugs, but I still use

plastic bags and plastic wrap. It is my opinion (or perhaps it is wishful thinking) that no significant transfer from plastic to food occurs, except in the presence of heat or acid. I use covered glass jars or containers whenever possible. If protecting a cut watermelon with pliofilm, people who feel very strongly against its use may thinly slice away the surface that has been in contact with the pliofilm.

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The plastic storage bags available in supermarkets have proved indispensable in my kitchen. It is a good idea to double these bags, squeeze the air from the bags and close them tightly with wire “twists.”

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Perhaps you will like Dr. Vetrano’s suggestion: Put a fine mist of water on your ~~veg- etables~~, put them in a brown paper bag, and then in a plastic bag.

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Perhaps you will like Dr. Vetrano’s suggestion: Put a fine mist of water on your vegetables, put them in a brown paper bag, and then in a plastic bag.

== Storage Of Fresh Fruit ==

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Most fruits should be held at room temperature (out of direct sunlight) until they reach the desired degree of ripeness, and then refrigerated for a few days if necessary. (Ideally, the fruit should be used as soon as possible after it is fully ripe.) Thin-skinned fruits ripening in the kitchen must be covered at night, as they may attract insects. Fruits with tough outer coverings (bananas, avocados) need not be covered. Use brown paper bags for this purpose, not plastic bags, which cut off air. Don’t wash fruit until you are ready to eat it.

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Apples may be stored in the refrigerator without prior ripening. If they were mature when picked, they will ripen in the refrigerator, and most apples will keep well—some varieties better than others. Much depends on their condition when they are stored. ~~Usu- ally~~ Delicious apples are not considered good “keepers” but we have had excellent ~~ex- perience~~ with our Golden Delicious apples. Maximum storage time is supposedly a few weeks, but we have ordered large enough quantities to last two months or longer, with good results.

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Apples may be stored in the refrigerator without prior ripening. If they were mature when picked, they will ripen in the refrigerator, and most apples will keep well—some varieties better than others. Much depends on their condition when they are stored. Usually Delicious apples are not considered good “keepers” but we have had excellent experience with our Golden Delicious apples. Maximum storage time is supposedly a few weeks, but we have ordered large enough quantities to last two months or longer, with good results.

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Most ripe fruits keep best at quite low temperatures (above freezing, of course). If you set your refrigerator at about 42 degrees, it will be suitable for most of your ~~food- stuffs~~.

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Most ripe fruits keep best at quite low temperatures (above freezing, of course). If you set your refrigerator at about 42 degrees, it will be suitable for most of your foodstuffs.

There is one important precaution to take when storing apples. They emit a kind of ripening gas, which can spoil other foods. Therefore, apples should be stored covered, or in pliofilm bags, if there is any other unwrapped food in the refrigerator. Unwrapped apples will also absorb odors from other produce, and they will keep longer if stored covered or bagged.

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Fresh, ripe figs need to be eaten immediately—they are extremely perishable—you might be able to store them for one day in a covered container.

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Once bananas are ripe, their life can be prolonged for several days by storing them in the refrigerator. Bananas (like apples) emanate a ripening gas and should be covered or bagged if other uncovered foods are stored in the refrigerator. Bananas also emanate a strong odor. Bananas stored in the refrigerator will turn black and look unattractive, but they will still be “good eating” for several days. If you have too many to use up quickly, they may be frozen. Recipes for different ways to use ripe bananas will be given in ~~Les- son~~ 26.

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Once bananas are ripe, their life can be prolonged for several days by storing them in the refrigerator. Bananas (like apples) emanate a ripening gas and should be covered or bagged if other uncovered foods are stored in the refrigerator. Bananas also emanate a strong odor. Bananas stored in the refrigerator will turn black and look unattractive, but they will still be “good eating” for several days. If you have too many to use up quickly, they may be frozen. Recipes for different ways to use ripe bananas will be given in Lesson 26.

Avocados may be stored in the refrigerator after ripening, but not too long—about three days maximum. If you find that they have gray, black or brown spots when you cut them, cut the darkened areas away and test the good-looking green part by taste. If you have too many avocados that will ripen too fast, try storing them in the refrigerator in their hard state and bring them out to ripen as needed. They will last quite a long time. This will be fairly consistently successful with avocados and will sometimes also work with mangos. Other fruits will usually not ripen successfully after having been chilled.

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Kiwifruit may be stored in the refrigerator for two or three days after it feels soft enough to eat. Litchi fruit is a little tart when mature and freshly picked. It sweetens as it ripens and should be used before the bright red outer covering starts to deteriorate. It may be stored in the refrigerator for a few days after it has attained its full sweetness. Loquats are tart early in the season but have a bright orange color when ripe; they are firm with a little yielding when pressed. Ripe loquats may be stored in the refrigerator for a few days. These fruits may be stored, covered or uncovered.

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Mangos may be stored in the refrigerator when ripe, depending on their condition, and may last for quite some time, if they are still a little firm when stored. I recently had a mango that I kept in the refrigerator for two weeks after ripening and it was still ~~per- fect~~, sweet and luscious when it was used by my husband, Lou, the day after breaking his 29-day fast. The mango season was about over and I had saved it for him, hoping it would not deteriorate; he said it was the best one he had ever tasted.

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Mangos may be stored in the refrigerator when ripe, depending on their condition, and may last for quite some time, if they are still a little firm when stored. I recently had a mango that I kept in the refrigerator for two weeks after ripening and it was still perfect, sweet and luscious when it was used by my husband, Lou, the day after breaking his 29-day fast. The mango season was about over and I had saved it for him, hoping it would not deteriorate; he said it was the best one he had ever tasted.

Ripe pomegranates may be stored in the refrigerator for a week or so.

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== Nuts And Seeds ==

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In nutritive value, nuts are superior to any other food that we know. According to scientific investigations by Professor Myer E. Jaffa, of the University of California; ~~Pro- fessor~~ F.A. Cajori, of Yale University; Van Slyke, Osborne, Harris, and others, the ~~pro- teins~~ in nuts are superior to those of animal origin.

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In nutritive value, nuts are superior to any other food that we know. According to scientific investigations by Professor Myer E. Jaffa, of the University of California; Professor F.A. Cajori, of Yale University; Van Slyke, Osborne, Harris, and others, the proteins in nuts are superior to those of animal origin.

Nuts are clean, sterile and free from putrefactive bacteria and the waste products that abound in flesh foods (uric acid, urea, etc.). Nuts are free from trichinae, tapeworm and other parasites and infections due to specific organisms.

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The planting of nut and fruit trees, wherever possible, would serve a triple purpose: 1. beauty, 2. shade, and 3. excellent food.

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The importance of the thorough mastication of nuts cannot be overemphasized. The nut is a dense, concentrated, high protein food and its digestion is more complicated than the digestion of fruits and most vegetables. It is important that every particle be ~~thor- oughly~~ masticated—the stomach has no teeth, and even small particles pass through the alimentary canal undigested, because of the inability of the digestive juices to penetrate hard substances. For those with dental problems, nut butters or ground nuts, made from fresh raw nuts, are a suitable substitute.

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The importance of the thorough mastication of nuts cannot be overemphasized. The nut is a dense, concentrated, high protein food and its digestion is more complicated than the digestion of fruits and most vegetables. It is important that every particle be thoroughly masticated—the stomach has no teeth, and even small particles pass through the alimentary canal undigested, because of the inability of the digestive juices to penetrate hard substances. For those with dental problems, nut butters or ground nuts, made from fresh raw nuts, are a suitable substitute.

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Nuts should be regularly included in the diet, approximately two to four ounces ~~dai- ly~~, or in greater or lesser amounts, according to individual needs. Lactating mothers, and people who have undergone prolonged periods of fasting, might need a greater amount (if not beyond their digestive capability) in the initial post-fast period. People on all-raw food diets with the greater nutritional potential of all raw food, might get along well on less. People who use legumes and grains as sources for some of their protein (or cheese) should use similar amounts of nuts. The nuts, of course, should not be used at the same meals as legumes, grains or cheese. The amount of nuts used is an individual matter, subject to some experimentation.

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Nuts should be regularly included in the diet, approximately two to four ounces daily, or in greater or lesser amounts, according to individual needs. Lactating mothers, and people who have undergone prolonged periods of fasting, might need a greater amount (if not beyond their digestive capability) in the initial post-fast period. People on all-raw food diets with the greater nutritional potential of all raw food, might get along well on less. People who use legumes and grains as sources for some of their protein (or cheese) should use similar amounts of nuts. The nuts, of course, should not be used at the same meals as legumes, grains or cheese. The amount of nuts used is an individual matter, subject to some experimentation.

=== Purchasing Nuts and Seeds ===

It is best to buy nuts in the fall, when the new crops are available. The growers, wholesalers and retailers will be handling and storing the nuts until the next fall, in any event, and it is best to obtain your annual fresh supply and do your own storing.

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We buy most of our nuts from Jaffe Brothers in October. If we must fill in later, we patronize the local health food store, which does an excellent job of maintaining ~~refrig- erated~~ supplies of shelled nuts.

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We buy most of our nuts from Jaffe Brothers in October. If we must fill in later, we patronize the local health food store, which does an excellent job of maintaining refrigerated supplies of shelled nuts.

Some people buy a majority of their nuts in the shell, some prefer the convenience of shelled nuts. Unshelled nuts keep longer, but shelled nuts, if properly stored, usually stay reasonably fresh all year. It is difficult to judge the quality of nuts in the shell, and some nuts are difficult to shell.

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Shelled nuts in supermarkets are not refrigerated, and unless you purchase them when the shipments first arrive, are subject to more rapid deterioration than refrigerated shelled nuts.

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Since nuts are not as perishable as produce, it is a good idea to buy the best, by mail, from Jaffe Brothers or some other reliable source. They have shelled or unshelled nuts available, some organically grown, and all much better quality than are available ~~else- where~~.

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Since nuts are not as perishable as produce, it is a good idea to buy the best, by mail, from Jaffe Brothers or some other reliable source. They have shelled or unshelled nuts available, some organically grown, and all much better quality than are available elsewhere.

Of course, all of your nuts should be raw and unsalted. So-called “roasted” nuts are actually “French-fried” and heavily salted. You should not use “dry-roasted” nuts either. Heated fats may be carcinogenic, and nuts are high in fat.

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Pumpkin seeds and such nuts as macadamias, pignolias (pine nuts) and pistachios are excellent, but usually so expensive that it is much more practical to utilize sunflower seeds and such nuts as pecans, almonds, filberts, Brazils, walnuts, Indian nuts and cashews. You can use any nuts that are raw and unsalted.

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If you particularly like any of the more expensive varieties, you could have some on hand for use in small quantities, as a treat, along with other less expensive nuts. It is a good idea to use as many varieties as possible (not all together!) from time to time, because the different varieties of nuts and seeds vary in their content of nutrients, ~~par- ticularly~~ certain amino acids. For example, Brazil nuts and filberts (hazel nuts) contain greater amounts of the essential amino acid, methionine, than any other nuts, while the almond contains a greater amount of the essential amino acid, valine, than do other nuts.

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If you particularly like any of the more expensive varieties, you could have some on hand for use in small quantities, as a treat, along with other less expensive nuts. It is a good idea to use as many varieties as possible (not all together!) from time to time, because the different varieties of nuts and seeds vary in their content of nutrients, particularly certain amino acids. For example, Brazil nuts and filberts (hazel nuts) contain greater amounts of the essential amino acid, methionine, than any other nuts, while the almond contains a greater amount of the essential amino acid, valine, than do other nuts.

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The bitter almond contains considerable quantities of prussic acid and is not ~~recom- mended~~. Other varieties of almonds are excellent food, but the brown skin still contains small quantities of prussic acid, so it is best to blanch them. Blanched almonds are ~~some- times~~ available, but it is much better to do your own blanching. (Instructions in Lesson 26.)

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The bitter almond contains considerable quantities of prussic acid and is not recommended. Other varieties of almonds are excellent food, but the brown skin still contains small quantities of prussic acid, so it is best to blanch them. Blanched almonds are sometimes available, but it is much better to do your own blanching. (Instructions in Lesson 26.)

The almond is one of the best of all nuts, and a rich source of protein. It is the only one of the true nuts that has a somewhat alkaline reaction in the body.

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Peanuts belong to the legume family. They are not as good food as true nuts, nor do they have as good a flavor in their raw state. Some people enjoy raw peanuts and

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use them, but they are subject to some of the same problems encountered with other legumes (difficulty in digesting, producing gas in the digestive tract). Some Hygienists use raw peanuts (and raw peanut butter, which, when used, “should be made fresh at home and used quickly, so it does not become rancid). Ordinary supermarket peanut ~~but- ter~~ should not be used. The peanuts are made indigestible by long periods of roasting and large amounts of salt are often added. Then the peanut butter is hydrogenated, so the oil will not separate and rise to the top. Those who do not enjoy the flavor of raw peanuts and raw peanut butter sometimes use peanut butter made to order from slightly roasted peanuts in the health food stores. This is much better than the heavily roasted, salted, hydrogenated variety, but is still not recommended for regular use.

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use them, but they are subject to some of the same problems encountered with other legumes (difficulty in digesting, producing gas in the digestive tract). Some Hygienists use raw peanuts (and raw peanut butter, which, when used, “should be made fresh at home and used quickly, so it does not become rancid). Ordinary supermarket peanut butter should not be used. The peanuts are made indigestible by long periods of roasting and large amounts of salt are often added. Then the peanut butter is hydrogenated, so the oil will not separate and rise to the top. Those who do not enjoy the flavor of raw peanuts and raw peanut butter sometimes use peanut butter made to order from slightly roasted peanuts in the health food stores. This is much better than the heavily roasted, salted, hydrogenated variety, but is still not recommended for regular use.

Coconuts contain the only saturated fat in the plant kingdom. Coconut meat is best when it comes from the, fresh coconut. Dried coconut which has not been treated with chemicals is available from Jaffe, Walnut Acres or your health food store. Coconut meat is alkaline in metabolic reaction.

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Fresh coconuts are available in supermarkets. Their peak season is October through December.

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Coconuts should be heavy for their size and sound full of liquid when shaken. ~~Exam- ine~~ the eyes (the three small circles at one end). If you detect wax over one or more eyes, or any evidence of tampering, the coconut has been opened, the coconut liquid drained and the coconut refilled with water. The extracted liquid is used in manufacturing certain pharmaceuticals.

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Coconuts should be heavy for their size and sound full of liquid when shaken. Examine the eyes (the three small circles at one end). If you detect wax over one or more eyes, or any evidence of tampering, the coconut has been opened, the coconut liquid drained and the coconut refilled with water. The extracted liquid is used in manufacturing certain pharmaceuticals.

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Chestnuts are available in supermarkets In the fall and early winter. The chestnut is usually roasted before eating, though some varieties (those not bitter) can be eaten raw. The chestnut is alkaline in metabolic reaction. Instructions for preparation will be ~~in- cluded~~ in Lesson 26.

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Chestnuts are available in supermarkets In the fall and early winter. The chestnut is usually roasted before eating, though some varieties (those not bitter) can be eaten raw. The chestnut is alkaline in metabolic reaction. Instructions for preparation will be included in Lesson 26.

Peanuts, coconuts and chestnuts all contain starchy protein.

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The principal edible seeds are sunflower, pumpkin, sesame and squash. We use ~~most- ly~~ sunflower seeds, which are the best buy and are very high in nutritional value. A meal containing, sunflower seeds and dark, green lettuce plus tomatoes and other nonstarchy vegetables, is excellent. If you are really concerned about getting all the nutrients at one sitting, including all the essential amino acids, this is about as close as you can get. Of course, Hygienists know that it is not necessary to get all the nutrients at one meal, and most attempts to do this result in overeating and some atrocious food combinations.

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The principal edible seeds are sunflower, pumpkin, sesame and squash. We use mostly sunflower seeds, which are the best buy and are very high in nutritional value. A meal containing, sunflower seeds and dark, green lettuce plus tomatoes and other nonstarchy vegetables, is excellent. If you are really concerned about getting all the nutrients at one sitting, including all the essential amino acids, this is about as close as you can get. Of course, Hygienists know that it is not necessary to get all the nutrients at one meal, and most attempts to do this result in overeating and some atrocious food combinations.

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Actually, no conventional meal supplies all the nutrients, not even the much-vaunted “complete and high quality protein.” Much of the food served in conventional meals is cooked or otherwise processed, thus destroying all the enzymes, and damaging and ~~al- tering~~ all the other nutrients. The so-called complete protein of animal foods would only apply to the entire animal. Muscle meats (most commonly consumed) and organ meats are deficient both in protein and calcium. After separation and heating, the amino acids from enzyme-resistant linkages, and the biological value of the protein has dropped some 50%.

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Actually, no conventional meal supplies all the nutrients, not even the much-vaunted “complete and high quality protein.” Much of the food served in conventional meals is cooked or otherwise processed, thus destroying all the enzymes, and damaging and altering all the other nutrients. The so-called complete protein of animal foods would only apply to the entire animal. Muscle meats (most commonly consumed) and organ meats are deficient both in protein and calcium. After separation and heating, the amino acids from enzyme-resistant linkages, and the biological value of the protein has dropped some 50%.

A well-planned Hygienic diet does provide all of the nutrients, and provides a very favorable sodium-potassium ratio and a favorable calcium-phosphorus ratio.

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No food is complete in itself, but sunflower seeds come very close. These little ~~ker- nels~~ contain practically the whole spectrum of important nutritive elements, including quality protein. They also contain about every known vitamin except Vitamin C—and even develop this one when sprouted.

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No food is complete in itself, but sunflower seeds come very close. These little kernels contain practically the whole spectrum of important nutritive elements, including quality protein. They also contain about every known vitamin except Vitamin C—and even develop this one when sprouted.

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Moreover, sunflower seeds contain highly digestible polyunsaturated fatty acids. They contain Vitamin E, which prevents the rancidity of the oils contained in the seeds, and this is one of the few sun-following plants which contain Vitamin D. Sunflower seeds contain generous amounts of Vitamin A, B-complex factors, Vitamin K, and a ~~bo- nanza~~ of minerals and trace elements, including potassium, iron, calcium, phosphorus, magnesium and zinc.

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Moreover, sunflower seeds contain highly digestible polyunsaturated fatty acids. They contain Vitamin E, which prevents the rancidity of the oils contained in the seeds, and this is one of the few sun-following plants which contain Vitamin D. Sunflower seeds contain generous amounts of Vitamin A, B-complex factors, Vitamin K, and a bonanza of minerals and trace elements, including potassium, iron, calcium, phosphorus, magnesium and zinc.

The American Indians used sunflower seeds for food long before white men arrived. In Middle Eastern countries, they’re included as a regular course at meals, much as we serve salads. In Russia, sunflower seeds are the national snack, as regular as popcorn and peanuts here. Russian czars are said to have fed their soldiers successfully on two pounds of the seeds daily in their rations.

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Sesame seeds pose some problems. They are small and perhaps difficult to masticate, and therefore some people like to grind them and sprinkle them over the salad. Unhulled, or brown, sesame seeds are somewhat toxic and should not be used. The usual hulled, white sesame seeds are even worse, because bleaches and toxic solvents are used to ~~re- move~~ the hulls;

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Sesame seeds pose some problems. They are small and perhaps difficult to masticate, and therefore some people like to grind them and sprinkle them over the salad. Unhulled, or brown, sesame seeds are somewhat toxic and should not be used. The usual hulled, white sesame seeds are even worse, because bleaches and toxic solvents are used to remove the hulls;

Acceptable hulled sesame seeds, hulled mechanically, are now available. If you want to use sesame seeds occasionally, these are the ones to get.

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If you buy the best and freshest nuts available, in season, you can store them until the next year’s harvest. Unshelled nuts may be held at room temperature for a few months, sometimes as long as six months, except in very warm weather.

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Formerly, I stored my reserve supply of nuts in the freezer, where they remained ~~sta- ble~~ and fresh-tasting. We never observed any loss of flavor or texture. Of course, nuts do not freeze, even in the freezer, because their water content is very low.

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Formerly, I stored my reserve supply of nuts in the freezer, where they remained stable and fresh-tasting. We never observed any loss of flavor or texture. Of course, nuts do not freeze, even in the freezer, because their water content is very low.

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When a food is frozen, its water content expands, causing bursting of the cell walls, and spilling of the contents, thus destroying the cell. When the food is thawed, a loss of texture is observed. A loss of nutrients also occurs, due to oxidation. Decomposition speedily follows thawing if thawed food is not used immediately. There is also some ~~de- terioration~~ which occurs while the food is frozen.

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When a food is frozen, its water content expands, causing bursting of the cell walls, and spilling of the contents, thus destroying the cell. When the food is thawed, a loss of texture is observed. A loss of nutrients also occurs, due to oxidation. Decomposition speedily follows thawing if thawed food is not used immediately. There is also some deterioration which occurs while the food is frozen.

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Nuts do not contain enough water to expand and burst the cell walls. Nuts which have not yet been harvested seem to suffer no damage from being stored at freezing ~~tem- peratures~~ and remain fertile after having been exposed to below freezing temperatures. The question is, does the situation change after harvesting, and can the freezing ~~temper- atures~~ then have adverse effects?

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Nuts do not contain enough water to expand and burst the cell walls. Nuts which have not yet been harvested seem to suffer no damage from being stored at freezing temperatures and remain fertile after having been exposed to below freezing temperatures. The question is, does the situation change after harvesting, and can the freezing temperatures then have adverse effects?

Calvin Arnold, director of Agricultural Research in Monticello, Florida, says that freezer storage is the best way to maintain the quality of pecans, in or out of the shell. He says that if they are frozen soon after harvesting, they can last several years. He warns that you should not ever try to refreeze them after thawing. This would seem to indicate that changes do occur as a result of freezing.

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Dried coconut may be stored in the refrigerator, in a moisture-proof bag, for a month or longer; in the freezer, almost indefinitely. It is never a good idea to store food in the freezer more than six months to a year.

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Peanuts, shelled or unshelled, will keep in moisture-proof containers in the ~~refriger- ator~~ for at least several months. Peanut butter is a different story, of course. If you use peanut butter, it is best to make it or get it fresh in very small quantities, as peanut butter, or any nut butter, is subject to rancidity. If necessary, nut butters may be stored in the refrigerator for about a week.

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Peanuts, shelled or unshelled, will keep in moisture-proof containers in the refrigerator for at least several months. Peanut butter is a different story, of course. If you use peanut butter, it is best to make it or get it fresh in very small quantities, as peanut butter, or any nut butter, is subject to rancidity. If necessary, nut butters may be stored in the refrigerator for about a week.

== Questions & Answers ==

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I find sesame seeds difficult to chew. Is it advisable to grind them?

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It is all right to grind and sprinkle them on your salad. Some people are able to chew them well, but if you don’t, they will pass through your system without ~~as- similation~~.

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It is all right to grind and sprinkle them on your salad. Some people are able to chew them well, but if you don’t, they will pass through your system without assimilation.

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Is it better to use frozen organically grown fruit, or fresh fruit that is ~~commer- cially~~ grown?

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Is it better to use frozen organically grown fruit, or fresh fruit that is commercially grown?

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If it is your own fruit, and you have rushed it from the tree to the freezer, ~~with- out~~ heating, sugar or other additives, and you eat it just barely thawed, it is quite a good product, but never as good as the freshly picked fruit, eaten ripe and fresh from the tree, with no loss of flavor, texture or nutrients. If you use this frozen fruit, you should also use some other fruit that is not frozen—even though it is not ~~organ- ically~~ grown—to be certain to obtain from this fruit whichever nutrients may have been damaged or destroyed in the freezing and thawing process.

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If it is your own fruit, and you have rushed it from the tree to the freezer, without heating, sugar or other additives, and you eat it just barely thawed, it is quite a good product, but never as good as the freshly picked fruit, eaten ripe and fresh from the tree, with no loss of flavor, texture or nutrients. If you use this frozen fruit, you should also use some other fruit that is not frozen—even though it is not organically grown—to be certain to obtain from this fruit whichever nutrients may have been damaged or destroyed in the freezing and thawing process.

In the winter in the north, there are few varieties, of good quality fresh fruit available. What should I do about fruit meals at that time?

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I can tell you what we do. Of course, citrus is available all winter, and it is ~~pos- sible~~ to have organically grown citrus shipped from Florida. We live in Florida and use citrus regularly until melons are again available. We do realize that people who live in the north may not find citrus as agreeable or well-tolerated as people who live where the citrus grows.

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I can tell you what we do. Of course, citrus is available all winter, and it is possible to have organically grown citrus shipped from Florida. We live in Florida and use citrus regularly until melons are again available. We do realize that people who live in the north may not find citrus as agreeable or well-tolerated as people who live where the citrus grows.

I have told you how to get organically grown apples. We get enough to last most of the winter. We use some grapes, and some pears. Bananas are always available. Avocados are usually also available. Kiwifruit is now available through the year, and you can usually find pineapples also.

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== Article #1: Does Freezing Harm Foods? By Marti Fry ==

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We know for certain that heating foods (that is, cooking) destroys foods by changing their chemical and organic structure. Proteins are coagulated (fused and hardened) and their amino acid molecules are broken up (deaminized), thus making them unusable. Carbohydrates (starches and sugars) become partially or wholly caramelized, though this is not readily detectable in the earlier stages of cooking. Caramelized sugars are ~~indi- gestible~~, hence toxic to the body. Minerals are changed to their unusable and poisonous inorganic state and vitamins are largely, if not wholly, ruined.

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We know for certain that heating foods (that is, cooking) destroys foods by changing their chemical and organic structure. Proteins are coagulated (fused and hardened) and their amino acid molecules are broken up (deaminized), thus making them unusable. Carbohydrates (starches and sugars) become partially or wholly caramelized, though this is not readily detectable in the earlier stages of cooking. Caramelized sugars are indigestible, hence toxic to the body. Minerals are changed to their unusable and poisonous inorganic state and vitamins are largely, if not wholly, ruined.

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The question arises whether the opposite extreme, freezing, likewise alters the ~~chem- ical~~ and organic structure of foods. Let’s pursue this method of food preservation.

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The question arises whether the opposite extreme, freezing, likewise alters the chemical and organic structure of foods. Let’s pursue this method of food preservation.

First, we should note that freezing does not affect foods of little water content—nuts, seeds, dried legumes and dried fruits lose nothing by freezing. In nature, seeds and nuts remain fertile no matter how cold it gets. The more water a food contains, the more it is adversely affected by freezing.

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# When the cells burst, certain of their organelles release self-destruct enzymes called lysosomes. While these enzymes are not active during freezing (and some are even destroyed), those which remain intact will speedily decompose the cell contents upon thawing. Lysosomes are in cells for the purpose of self-destructing dead cells so the dead cells will not create problems for the organism.

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# Whetheroxidizedorderangedbyitsownlysosomes,deadcellsbecomesoilforbacteria and fungi when the temperature becomes favorable again—bacteria are active at just above freezing up to temperatures around 160 degrees. Oxidation of burst cells is the foremost cause of food deterioration during frozen storage. Frozen foods never taste as good to an unperverted palate as their fresh ~~counter- parts~~, even if no additives and pre-freezing treatments are employed. This is, of course, due to their deterioration while frozen. While microorganisms such as bacteria are also inert during freezing, they become active just as soon as they are thawed. Hence, frozen foods, once removed from the freezer, decompose much more rapidly than do fresh foods. As mentioned, this is ~~be- cause~~ of the bursting of the cell walls of the food when its own water expands and ~~be- cause~~ of the subsequent decomposition through oxidation, self-destruct lysosomes and the final cleanup crew, bacteria. It is well to repeat that food is rapidly destroyed when cell walls are burst, whether by cooking, blending, juicing, mashing or freezing. Oxidation occurs when cell contents

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# Whetheroxidizedorderangedbyitsownlysosomes,deadcellsbecomesoilforbacteria and fungi when the temperature becomes favorable again—bacteria are active at just above freezing up to temperatures around 160 degrees. Oxidation of burst cells is the foremost cause of food deterioration during frozen storage. Frozen foods never taste as good to an unperverted palate as their fresh counterparts, even if no additives and pre-freezing treatments are employed. This is, of course, due to their deterioration while frozen. While microorganisms such as bacteria are also inert during freezing, they become active just as soon as they are thawed. Hence, frozen foods, once removed from the freezer, decompose much more rapidly than do fresh foods. As mentioned, this is because of the bursting of the cell walls of the food when its own water expands and because of the subsequent decomposition through oxidation, self-destruct lysosomes and the final cleanup crew, bacteria. It is well to repeat that food is rapidly destroyed when cell walls are burst, whether by cooking, blending, juicing, mashing or freezing. Oxidation occurs when cell contents

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are exposed to the air, and if temperatures are favorable, the cells’ own lysosomes ~~self- destruct~~ its components.

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are exposed to the air, and if temperatures are favorable, the cells’ own lysosomes selfdestruct its components.

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Does this mean that banana “ice cream,” fruit “smoothies” made with frozen ~~ba- nanas~~, and other frozen foods aren’t truly healthful? Well, unfortunately, YES! Frozen foods have a similar effect on our organism as lightly steamed foods. Frozen foods should be used in moderation if at all. They may be helpful in inducing people to change over to their natural diet, especially people who are not willing to give up frozen treats such as ice cream Or some kind of dessert. Banana “ice cream” is a fair substitute and is far less harmful than frozen products containing additives, sugar, milk, honey, etc.

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Does this mean that banana “ice cream,” fruit “smoothies” made with frozen bananas, and other frozen foods aren’t truly healthful? Well, unfortunately, YES! Frozen foods have a similar effect on our organism as lightly steamed foods. Frozen foods should be used in moderation if at all. They may be helpful in inducing people to change over to their natural diet, especially people who are not willing to give up frozen treats such as ice cream Or some kind of dessert. Banana “ice cream” is a fair substitute and is far less harmful than frozen products containing additives, sugar, milk, honey, etc.

Also, remember that in our stressful environment, foods which digest quickly give us fewer problems than foods slow to digest (cooked foods, frozen foods and foods rich in oils and proteins such as nuts and seeds).

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Frozen food must remain our stomach until it is warmed to body temperature. This delay can lead to fermentation of fruit sugars before the food reaches the small ~~intes- tine~~ for absorption. If we become emotionally upset (angry, irritated, annoyed, ~~frustrat- ed~~, etc.) while there is food in our stomach, digestion will be suspended and discomfort may follow.

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Frozen food must remain our stomach until it is warmed to body temperature. This delay can lead to fermentation of fruit sugars before the food reaches the small intestine for absorption. If we become emotionally upset (angry, irritated, annoyed, frustrated, etc.) while there is food in our stomach, digestion will be suspended and discomfort may follow.

Easily and quickly digested foods such as fresh fruits, on the other hand, will result in much briefer and less intense discomfort if you experience any stressful emotions.

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Whenever you wonder which foods are best for humans, just look to nature for ~~an- swers~~. Nature’s only food storage and preservation method is drying. Fruits and berries will dry on the tree or vine if birds, insects or humans don’t get to them first. Peas, beans and other legumes will dry when left in their pods. Dried foods which are frozen are not harmed because of their extremely small water content: there’s not enough water to ~~ex- pand~~ and burst the cell walls.

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Whenever you wonder which foods are best for humans, just look to nature for answers. Nature’s only food storage and preservation method is drying. Fruits and berries will dry on the tree or vine if birds, insects or humans don’t get to them first. Peas, beans and other legumes will dry when left in their pods. Dried foods which are frozen are not harmed because of their extremely small water content: there’s not enough water to expand and burst the cell walls.

Nature provides us with food during every season. Thanks to modern transportation and refrigeration methods, people in northern climates can eat relatively fresh food the year round. Unsulphured dried fruits are available in many health, food stores. In most cases we are better off using fresh or dried foods than foods which have been frozen.

== Article #2: Your Probing Mind By Dr. Virginia Vetrano ==

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I heard that sunflower seeds must be regarded as a cereal product and that, ~~al- though~~ they contain good protein, etc., they really are not good Hygienic fare and should not be used very much. What is your opinion?

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I heard that sunflower seeds must be regarded as a cereal product and that, although they contain good protein, etc., they really are not good Hygienic fare and should not be used very much. What is your opinion?

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Although sunflower seeds are plant seeds, they are not grass seed. The chemical composition of cereal and sunflower seeds is quite different. Most cereals contain from 60-70% carbohydrate, 7-16% protein, approximately 7% fat and 1-3% ~~miner- al~~ matter. The composition of sunflower seeds is 19.9% carbohydrates, 47.3% fats and 24% proteins. There is a higher percentage of protein in sunflower seeds than in cereals and a much lower percentage of carbohydrates. Sunflower seeds also ~~con- tain~~ more fat than ordinary cereals, thus making their composition more like nuts than cereal. They are very easily digested and should definitely be used in the ~~Hy- gienic~~ diet.

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Although sunflower seeds are plant seeds, they are not grass seed. The chemical composition of cereal and sunflower seeds is quite different. Most cereals contain from 60-70% carbohydrate, 7-16% protein, approximately 7% fat and 1-3% mineral matter. The composition of sunflower seeds is 19.9% carbohydrates, 47.3% fats and 24% proteins. There is a higher percentage of protein in sunflower seeds than in cereals and a much lower percentage of carbohydrates. Sunflower seeds also contain more fat than ordinary cereals, thus making their composition more like nuts than cereal. They are very easily digested and should definitely be used in the Hygienic diet.

I have just read of the unhealthful effects of food packaged in plastic. Is plastic next to food truly detrimental to our health?

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Yes. Foods, being composed of semi-solid materials and most of them ~~contain- ing~~ acids, will have a tendency to absorb some of the poisonous chemicals from the plastic. Food that has been adjacent to plastic should not be eaten.

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Yes. Foods, being composed of semi-solid materials and most of them containing acids, will have a tendency to absorb some of the poisonous chemicals from the plastic. Food that has been adjacent to plastic should not be eaten.

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Carbon, hydrogen, oxygen, chlorine, and sulphur are some of the common ~~el- ements~~ used in making plastics. The plastic chemist gets his elements from such

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Carbon, hydrogen, oxygen, chlorine, and sulphur are some of the common elements used in making plastics. The plastic chemist gets his elements from such

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substances as coal, petroleum, and cellulose from cotton fiber. Salt, air and water are also used. Fillers are added to the plastic resin before the finished product is made. Some fillers which are added are wood flour, cotton, asbestos, mica, and cold plasticizers are often added to make what would normally be a hard plastic into a soft pliable plastic. Coloring agents are also added. Transparent sheets of plastic are usually basically composed of formaldehyde and urea. If used with acid foods, the plastic tends to dissolve into the food and render it toxic. No fumes seem to exude from cold plastics. However, allergic dermatitis and other ailments are often ~~devel- oped~~ in those working with the chemicals used in the manufacture of plastics.

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substances as coal, petroleum, and cellulose from cotton fiber. Salt, air and water are also used. Fillers are added to the plastic resin before the finished product is made. Some fillers which are added are wood flour, cotton, asbestos, mica, and cold plasticizers are often added to make what would normally be a hard plastic into a soft pliable plastic. Coloring agents are also added. Transparent sheets of plastic are usually basically composed of formaldehyde and urea. If used with acid foods, the plastic tends to dissolve into the food and render it toxic. No fumes seem to exude from cold plastics. However, allergic dermatitis and other ailments are often developed in those working with the chemicals used in the manufacture of plastics.

Although carnivores, whose digestion is adapted to flesh, can live successfully on a frugivorous diet, the frugivores do very poorly on a flesh diet. Is the above statement entirely true? If so, could you explain why?

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It is a well-known fact that carnivorous animals living naturally in the jungles partake mainly of fruits during certain seasons of the year. Otto Carque and many other naturalists think that, in the beginning of life, there were no carnivorous ~~ani- mals~~, and that they became so because of the ice age or other stressful changes in the environment. We see a change in dietary habits today in the anthropoid apes. As they are squeezed out of their natural grazing areas by civilization and forced to live in too small a grazing area, a few of the group will be found partaking of eggs, or termites, or ants or sometimes they will kill a smaller animal and eat it like a carnivore.

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It is a well-known fact that carnivorous animals living naturally in the jungles partake mainly of fruits during certain seasons of the year. Otto Carque and many other naturalists think that, in the beginning of life, there were no carnivorous animals, and that they became so because of the ice age or other stressful changes in the environment. We see a change in dietary habits today in the anthropoid apes. As they are squeezed out of their natural grazing areas by civilization and forced to live in too small a grazing area, a few of the group will be found partaking of eggs, or termites, or ants or sometimes they will kill a smaller animal and eat it like a carnivore.

The observation indicated by the question is quite true. Carnivorous animals can be fed vegetarian diets and thrive in excellent health as a result of the diet. The reason for this is that vegetable fare produces less wear and tear on the organs of purification and elimination than does animal fare. The kidneys, liver and digestive glands are worked less and the animal is better nourished by vegetables than when he is fed flesh and animal products, cooked and lacking in alkaline minerals.

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When you place man on a diet for which he is not adapted, this places a stress on his organs of purification and elimination. As he has never adapted to the ~~carniv- orous~~ diet, his liver is smaller than that of a carnivore and he cannot detoxify and purify the poisonous products inherent in flesh food as well as a carnivorous ~~ani- mal~~. His kidneys are also smaller and become diseased from the overwork caused by a diet too high in protein and toxic material incident to the consumption of flesh, eggs and other animal products.

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When you place man on a diet for which he is not adapted, this places a stress on his organs of purification and elimination. As he has never adapted to the carnivorous diet, his liver is smaller than that of a carnivore and he cannot detoxify and purify the poisonous products inherent in flesh food as well as a carnivorous animal. His kidneys are also smaller and become diseased from the overwork caused by a diet too high in protein and toxic material incident to the consumption of flesh, eggs and other animal products.

Please comment on the current craze for high roughage foods, like eating bran every day.

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Many years ago Graham and other health-minded pioneers emphasized the ~~im- portance~~ of whole foods, containing all of their natural bulk. It was their idea to teach people to eat unprocessed foods such as fruit, vegetables, nuts and whole wheat containing all its bran. Constipation, they said, stems from eating foods which have been robbed of their bulk by processing.

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Many years ago Graham and other health-minded pioneers emphasized the importance of whole foods, containing all of their natural bulk. It was their idea to teach people to eat unprocessed foods such as fruit, vegetables, nuts and whole wheat containing all its bran. Constipation, they said, stems from eating foods which have been robbed of their bulk by processing.

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Commercial-minded citizens soon found a means of exploiting this idea. “Put some bran in your diet and ban constipation forever.” From then until now people have been prodding their bowels to action by using bran. This was not the idea ~~be- hind~~ Graham’s education. He was urging that the entire diet be changed and that it include the bulk of all natural unprocessed foods. He was not advocating ~~fragmen- tation~~ of foods.

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Commercial-minded citizens soon found a means of exploiting this idea. “Put some bran in your diet and ban constipation forever.” From then until now people have been prodding their bowels to action by using bran. This was not the idea behind Graham’s education. He was urging that the entire diet be changed and that it include the bulk of all natural unprocessed foods. He was not advocating fragmentation of foods.

Actually, using a lot of bran overworks the bowels, and it is totally unnecessary if one is on a natural diet containing all unprocessed and uncooked foods. Bowels will function as they should when foods natural to man’s digestive tract are eaten.

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The whole wheat berry contains the bran natural to it. The bran is the skin of the wheat. It should be taken in proportion to the wheat if wheat is eaten, not as a ~~frag- ment~~ of a part of the wheat.

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The whole wheat berry contains the bran natural to it. The bran is the skin of the wheat. It should be taken in proportion to the wheat if wheat is eaten, not as a fragment of a part of the wheat.

Is the transparent skin covering each section of grapefruit and orange of any nutritional value? Should it be eaten?

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The skin covering sections of an orange may be and should be eaten with the orange, but the skin of the grapefruit has a bitter quality, and the general Hygienic rule is that if a substance is bitter to the normal unperverted palate, then it usually has a toxic quality to it and should be shunned as food, even though it may ~~con- tain~~ minerals and vitamins. The blossom of the poppy plant, containing opium, also contains minerals and vitamins. Just as the animals in the wild rely on their taste buds to guide them to their natural food, so man must rely on his sense of taste. ~~In- stinctively~~ we do not like bitter things and would shun them if we were not wrongly educated.

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The skin covering sections of an orange may be and should be eaten with the orange, but the skin of the grapefruit has a bitter quality, and the general Hygienic rule is that if a substance is bitter to the normal unperverted palate, then it usually has a toxic quality to it and should be shunned as food, even though it may contain minerals and vitamins. The blossom of the poppy plant, containing opium, also contains minerals and vitamins. Just as the animals in the wild rely on their taste buds to guide them to their natural food, so man must rely on his sense of taste. Instinctively we do not like bitter things and would shun them if we were not wrongly educated.

== Article #3: Figs ==

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Historically, the fig has been used as food for thousands of years by many cultures throughout the Mediterranean area. This is considered to be its native habitat, although it can be cultivated in all warm, temperate zone climates.

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There are four main commercial varieties: the Black Mission, the Adriatic, the Kadota and the Smyrna, of which the Calimyrna is a variety. These can be distinguished from one another by their unique coloring. The Black Mission is dark purple or black-skinned with pinkish meat; the Adriatic is green-skinned with meat resembling raspberry jam; the Kadota is also green-skinned but the meat is light colored; and the Calimyrna is ~~gold- skinned~~ with light brown meat. (I am not familiar with other Smyrna varieties.)

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There are four main commercial varieties: the Black Mission, the Adriatic, the Kadota and the Smyrna, of which the Calimyrna is a variety. These can be distinguished from one another by their unique coloring. The Black Mission is dark purple or black-skinned with pinkish meat; the Adriatic is green-skinned with meat resembling raspberry jam; the Kadota is also green-skinned but the meat is light colored; and the Calimyrna is goldskinned with light brown meat. (I am not familiar with other Smyrna varieties.)

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In chemical composition, the fig closely resembles that of human milk, especially in regard to the proportion of mineral salts. Quoting from Otto Carque in his masterful ~~trea- tise~~, Rational Diet, he says, “While the percentage of fat in mother’s milk is higher, the fig contains more fruit sugar, thus furnishing the same amount of heat units per ounce. It will also be noted that the important elements of sodium, iron and sulphur are contained in larger proportion in the fig than in milk and wheat.”

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In chemical composition, the fig closely resembles that of human milk, especially in regard to the proportion of mineral salts. Quoting from Otto Carque in his masterful treatise, Rational Diet, he says, “While the percentage of fat in mother’s milk is higher, the fig contains more fruit sugar, thus furnishing the same amount of heat units per ounce. It will also be noted that the important elements of sodium, iron and sulphur are contained in larger proportion in the fig than in milk and wheat.”

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“The growing child, on account of increasing muscular and mental activity, needs more of these elements to carry on the process of oxidation and elimination. These ~~ele- ments~~ must be more frequently renewed than others, and a sufficient supply of them in our food is a matter of great importance. In all cases of physical and mental exhaustion, the fig is, therefore, of exceptional value in replenishing the vital forces of the body.”

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“The growing child, on account of increasing muscular and mental activity, needs more of these elements to carry on the process of oxidation and elimination. These elements must be more frequently renewed than others, and a sufficient supply of them in our food is a matter of great importance. In all cases of physical and mental exhaustion, the fig is, therefore, of exceptional value in replenishing the vital forces of the body.”

So if you are fortunate enough to have access to this exceptional taste treat, please enjoy figs as a, fruit meal with other sweet fruits, or better yet, eat them alone and appreciate their unique flavor.

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All this comes at a relatively high calorie cost-about 480 calories in the 1-pound Florida avocado. This reflects the avocado’s makeup, which is about 12 percent oil and 8 percent carbohydrate—more like a nut than fruit.

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But, as fattening foods go, an avocado’s calories are relatively “clean.” The fats ~~oc- cur~~ in simple, easily assimilated molecules that are cholesterol-free and low in sodium.

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But, as fattening foods go, an avocado’s calories are relatively “clean.” The fats occur in simple, easily assimilated molecules that are cholesterol-free and low in sodium.

Avocados are among the most ideal between-meal snacks for dieters, according to experts at the Institute of Bariatrics (fat studies) at Cedars of Lebanon Hospital, Miami Beach. Since most people eat them fresh, “the essential fatty acids in the avocado remain unrefined. They retain the nitrogen compounds that act as chemical ‘tags,’ to let the liver know how to break down and use them.

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“The fats in the avocado will not be turned into bulge. They’ll become energy ~~re- serves~~, lining membranes for the nerves... The same goes for the carbohydrates in the avocado. They’re complex carbohydrates of the type that everybody needs. The body knows what to do with them.” But many remain skeptical. As one Weight Watchers ~~In- ternational~~ director explains it, “I’m no more of a nutritionist than anyone else in our group. We’re all just former fat people.”

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“The fats in the avocado will not be turned into bulge. They’ll become energy reserves, lining membranes for the nerves... The same goes for the carbohydrates in the avocado. They’re complex carbohydrates of the type that everybody needs. The body knows what to do with them.” But many remain skeptical. As one Weight Watchers International director explains it, “I’m no more of a nutritionist than anyone else in our group. We’re all just former fat people.”

“But I DO know that avocados are definitely off our list, at least in the beginning stages of our weight-loss program. They’re simply too fatty.”

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The avocado is still largely unknown outside the Western Hemisphere. Europe’s ~~culi- nary~~ Bible, Larousse Gastronomique, dismisses it as a nut-like fruit “much prized by the Americans.”

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The avocado is still largely unknown outside the Western Hemisphere. Europe’s culinary Bible, Larousse Gastronomique, dismisses it as a nut-like fruit “much prized by the Americans.”

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But Latin Americans have traditionally taken a different view from Europeans, ~~es- teeming~~ the avocado even in pre-Columbian times.

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But Latin Americans have traditionally taken a different view from Europeans, esteeming the avocado even in pre-Columbian times.

Legend has it that the 16th century Aztec emperor Montezuma entertained Hernando Cortes with a feast featuring avocados upon the conquistador’s arrival in Mexico.

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The Spaniards, entranced with the new fruit, were supposed to have murmured ~~“bo- cados”~~, meaning “what a mouthful!” Which accounts, we are told, for the avocado’s name.

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The Spaniards, entranced with the new fruit, were supposed to have murmured “bocados”, meaning “what a mouthful!” Which accounts, we are told, for the avocado’s name.

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The Random House Dictionary of the English Language offers a different—and more plausible-story of the word’s origin. “Avocado” is reportedly a corrupt ~~pronuncia- tion~~ of the Nahuatl Indian word for testicle.

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The Random House Dictionary of the English Language offers a different—and more plausible-story of the word’s origin. “Avocado” is reportedly a corrupt pronunciation of the Nahuatl Indian word for testicle.

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If so, the allusion might be to the fruit’s appearance or its supposed aphrodisiac ~~prop- erties~~.

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If so, the allusion might be to the fruit’s appearance or its supposed aphrodisiac properties.

Unripe supermarket avocados can be hurried along if buried in a bin of flour or rice or put in a paper bag.

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They’re ripe when they yield a little to the touch. Don’t wait until they start ~~develop- ing~~ dark or soft spots; that means they’re starting to spoil.

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They’re ripe when they yield a little to the touch. Don’t wait until they start developing dark or soft spots; that means they’re starting to spoil.

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Never cut an avocado before it is ripe; the flesh will be hard and bitter and will never mature. Fully ripe avocados will keep for a few days chilled. They don’t freeze well ~~un- less~~ pureed.

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Never cut an avocado before it is ripe; the flesh will be hard and bitter and will never mature. Fully ripe avocados will keep for a few days chilled. They don’t freeze well unless pureed.

If you’re only using half an avocado at a time, leave the seed in the remaining half to keep it from spoiling in the refrigerator. After it has been cut, the fruit will discolor a little; scrub it with a slice of lemon or lime to somewhat restore its bright chartreuse color.

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The avocado’s leathery shell makes a natural—even elegant—dish from which to spoon the tender flesh. A halved avocado, garnished with just a little lemon juice if ~~de- sired~~, can make a satisfying light lunch or snack unto itself.

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The avocado’s leathery shell makes a natural—even elegant—dish from which to spoon the tender flesh. A halved avocado, garnished with just a little lemon juice if desired, can make a satisfying light lunch or snack unto itself.

Part of what makes it so elusive is the chameleon quality of an avocado’s flavor. The cup-shaped depression left when the pit is removed is an ideal spot for adding whatever you wish. The fruit also takes on some of the flavor of whatever you add.

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What are “natural” foods? It depends with whom you talk. The term has varied meanings to consumers. Food companies have established definitions to suit their own products. Retail outlets from food stores to health food outlets have their own idea of what “natural” foods may or may not be.

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The federal government has no established standards for the use of the term, though guidelines for its use have been proposed in the food advertising regulations of the ~~Fed- eral~~ Trade Commision (FTC), expected to be acted upon by Congress this fall.

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The federal government has no established standards for the use of the term, though guidelines for its use have been proposed in the food advertising regulations of the Federal Trade Commision (FTC), expected to be acted upon by Congress this fall.

But for now the term is up for grabs, and that’s a confusing situation.

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“Natural foods are those that do not contain any man-made substances or any ~~chem- ical~~ preservatives,” says Dick Peterson, a food shopper who seeks out “natural” foods. “Fresca is a totally unnatural drink,” according to Peterson. “I gave up drinking, it when I read the ingredients listed on the can,” he said. “It’s just like Chemistry 101.”

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“Natural foods are those that do not contain any man-made substances or any chemical preservatives,” says Dick Peterson, a food shopper who seeks out “natural” foods. “Fresca is a totally unnatural drink,” according to Peterson. “I gave up drinking, it when I read the ingredients listed on the can,” he said. “It’s just like Chemistry 101.”

Another consumer also described the term by what it isn’t. In her mind, Jell-O with its artificial coloring, flavoring and sugar, is exemplary.

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Others see “natural” as foods which are organically grown with natural fertilizers. Artificial coloring is prohibited in some people’s definition. Added sugar is considered a no-no by others.

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Ever since the term natural became a selling point, food companies have tempted shoppers with products so labeled. But definitions and standards vary among food ~~com- panies~~. Quaker Oats, for example, has developed a definition of natural as it applies to its products. It states that “A food or a blend of foods derived entirely from components as they are found in nature (water lost on dehydration excepted) may be considered as natural. Such food or blend of foods may be processed to the extent that inedible or ~~non- nutritive~~ substances are removed, or if only inconsequential amounts of nutrients are ~~re- moved~~, or if only the form of the food is changed.”

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Ever since the term natural became a selling point, food companies have tempted shoppers with products so labeled. But definitions and standards vary among food companies. Quaker Oats, for example, has developed a definition of natural as it applies to its products. It states that “A food or a blend of foods derived entirely from components as they are found in nature (water lost on dehydration excepted) may be considered as natural. Such food or blend of foods may be processed to the extent that inedible or nonnutritive substances are removed, or if only inconsequential amounts of nutrients are removed, or if only the form of the food is changed.”

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Pillsbury discourages the use of the term natural when referring to its products, ~~al- though~~ two of them, bottled apple juice and unbleached flour, are touted as natural. Its use of the term relates to a product that has a minimal amount of processing, or as with unbleached flour, the product is “naturally” aged. Kraft uses the term natural on its cheese products to distinguish them from the processed variety. The company also has a group of dairy products promoted as natural. These products are formulated with ingredients that are not synthesized. “We try to use the term natural only as we think consumers perceive it,” a legal spokesman for the company said.

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Pillsbury discourages the use of the term natural when referring to its products, although two of them, bottled apple juice and unbleached flour, are touted as natural. Its use of the term relates to a product that has a minimal amount of processing, or as with unbleached flour, the product is “naturally” aged. Kraft uses the term natural on its cheese products to distinguish them from the processed variety. The company also has a group of dairy products promoted as natural. These products are formulated with ingredients that are not synthesized. “We try to use the term natural only as we think consumers perceive it,” a legal spokesman for the company said.

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If the FTC food regulations are adopted as proposed, a standard for the use of the term in advertising would provide these boundaries for determining the claims in food advertising: “Advertising shall not represent that a food is natural or a natural food if: (1) Such food has undergone more than a minimal processing after harvest or slaughter, where minimal processing may include: the removal of inedible substances, the ~~appli- cation~~ of physical processes (e.g., cutting, grinding, drying or pulping) that change only the form of the food; and/or processing necessary to make the food edible or safe for ~~hu- man~~ consumption or to preserve it; (2) Such food contains any artificial flavorings, color additive or chemical preservative (as defined by the Food and Drug Administration) or any other artificial or synthetic ingredient; (3) Such food is composed of two or more ingredients and one or more of such ingredients could not be represented as natural or a natural food in accordance with this paragraph.”

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If the FTC food regulations are adopted as proposed, a standard for the use of the term in advertising would provide these boundaries for determining the claims in food advertising: “Advertising shall not represent that a food is natural or a natural food if: (1) Such food has undergone more than a minimal processing after harvest or slaughter, where minimal processing may include: the removal of inedible substances, the application of physical processes (e.g., cutting, grinding, drying or pulping) that change only the form of the food; and/or processing necessary to make the food edible or safe for human consumption or to preserve it; (2) Such food contains any artificial flavorings, color additive or chemical preservative (as defined by the Food and Drug Administration) or any other artificial or synthetic ingredient; (3) Such food is composed of two or more ingredients and one or more of such ingredients could not be represented as natural or a natural food in accordance with this paragraph.”

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But these probably are not the final standards for advertising natural foods in the FTC regulations, which also address the use of such terms as energy and calories, ~~or- ganic~~ foods, health foods, fatty acids and cholesterol. The FTC proposal has yet to be

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But these probably are not the final standards for advertising natural foods in the FTC regulations, which also address the use of such terms as energy and calories, organic foods, health foods, fatty acids and cholesterol. The FTC proposal has yet to be

modified to reflect the opinions of consumer, food company and health food groups who responded during the public comment period.

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There is concern by the FTC staff as well as such groups as the Institute of Food Technologists that if a food is labeled “natural,” it will imply the product is superior to processed foods in terms of nutrient content and safety.

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The Department of Agriculture in the state of Maine recently passed a regulation ~~in- troduced~~ and supported by the organic farmers and gardeners association in the state, which wanted to police their own industry. The law establishes guidelines for the use of the terms natural and organic on food labelling or advertising, and sets down definitions of “minimal processing” and “raw agricultural commodity.”

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The Department of Agriculture in the state of Maine recently passed a regulation introduced and supported by the organic farmers and gardeners association in the state, which wanted to police their own industry. The law establishes guidelines for the use of the terms natural and organic on food labelling or advertising, and sets down definitions of “minimal processing” and “raw agricultural commodity.”

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It prohibits the use of the term health food on product labeling or in advertising, but allows the use of the term to identify a store or restaurant as such. Additionally, it ~~prohi- bits~~ that a food advertised as natural or organically grown make claims that it is superior in nutrient content or safety.

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It prohibits the use of the term health food on product labeling or in advertising, but allows the use of the term to identify a store or restaurant as such. Additionally, it prohibits that a food advertised as natural or organically grown make claims that it is superior in nutrient content or safety.

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In Maine, growers, processors and sellers must keep records of crop locations, ~~ad- ditions~~ to soil, ingredients and suppliers for two years after the food is sold and which must be supplied on demand to the State Department of Agriculture.

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In Maine, growers, processors and sellers must keep records of crop locations, additions to soil, ingredients and suppliers for two years after the food is sold and which must be supplied on demand to the State Department of Agriculture.

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Enforcement is left to the courts, but there are some loopholes in the law, according to Daniel Harlan, assistant to the commissioner of agriculture. The law allows for ~~cer- tification~~ but does not say who will do the certifying of products. It also states that the Department of Agriculture has no “affirmation obligation” to enforce the regulation. The regulation does not go into effect until January 1980, and Harlan expects some ~~adjust- ments~~ will need to be made as “we get experience.”

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Enforcement is left to the courts, but there are some loopholes in the law, according to Daniel Harlan, assistant to the commissioner of agriculture. The law allows for certification but does not say who will do the certifying of products. It also states that the Department of Agriculture has no “affirmation obligation” to enforce the regulation. The regulation does not go into effect until January 1980, and Harlan expects some adjustments will need to be made as “we get experience.”

Whatever the outcome of the Maine regulation and the proposed federal guidelines for advertising, it’s likely that fewer products will carry the term “natural” in the future.

Chicago Tribune

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Selection And Storage Of Most Wholesome Foods, Part I (view source)

Revision as of 03:15, 8 May 2021