Changes

Kiwifruit

Kiwifruit

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.

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)

Litchi Fruit (Fresh)

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.

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

Loquats

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.

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

Mangos

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.

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.

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.

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

Melons Cantaloupe

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.

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.

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.

Persian Melons

Persian Melons

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.

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

Casabas

Honey Dews

Honey Dews

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.

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.

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

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-

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-

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.

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

Miscellaneous Melons

Papayas

Papayas

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.

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

Pawpaws

Peaches

Peaches

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.

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.

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

Persimmons

Persimmons

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-

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-

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.

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.

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.

Pineapples

Pineapples

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.

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

Plantains

Plums

Plums

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

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

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.

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

Pomegranates

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.

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

Rhubarb

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.

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

Strawberries

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.

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 ==

== 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).

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).

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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

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.

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.

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.”

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.”

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.

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 ==

== Storage Of Fresh Fruit ==

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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

== Nuts And Seeds ==

== Nuts And Seeds ==

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.

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.

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.

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

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

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.

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.

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.

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 ===

=== 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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.)

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.

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.

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

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

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.

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.

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.

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

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

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.

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.

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.

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.

Peanuts, coconuts and chestnuts all contain starchy protein.

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.

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.

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%.

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.

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.

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.

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.

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.

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.

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.

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.

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 adjustments will need to be made as “we get experience.”

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.

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

Chicago Tribune