The guava tree produces large quantities of fruit. The fruit is round, with a white or yellow skin and a pulp of the same color, although the pulp is sometimes crimson. It ranges from the size of a large cherry to that of a pear or apple.

THERAPEUTIC VALUE

The guava is subacid and alkaline in reaction. It has a high vitamin C content, and also contains potassium, phosphorus, sulfur, and chlorine. It is good for the skeletal and lymphatic systems.

NUTRIENTS IN ONE POUND

HUCKLEBERRY

The huckleberry resembles the blueberry, but does not belong to the blueberry family. Although all huckleberries are edible, some species are not very tasty.

The garden huckleberry, which was developed by Luther Bur-bank, is closely related to the tomato. It is best in pie, with lemon juice added.

When eating huckleberries, add a little honey. They can also be mixed in fruit salads.

THERAPEUTIC VALUE

Huckleberries are especially helpful in aiding the pancreas in digesting sugars and starches. This fruit is alkaline in reaction.

The huckleberry is high in vitamins B and C and potassium. They can be used in an elimination diet, and because they are high in iron, are good for building the blood.

Huckleberries have been used as packs on running sores, eczema, and skin disorders. The leaves of the huckleberry may be dried and used to make a tea that is good for poor starch digestion.

KALE

Kale, and collard, its close relative, are the oldest known members of the cabbage family. Wild cabbage, which strongly resembles kale in its appearance, is still found growing along the European coasts and in North Africa. Kale is native either to the eastern Mediterranean region or to Asia Minor. It is known that man has been eating this vegetable for more than 4,000 years.

The word "kale" was first used in Scotland, and is derived from the Greek and Latin words "coles" and "caulis." These words refer to the whole group of cabbage-like plants. In America, kale was first mentioned in 1669, although it was probably introduced to this continent at an earlier date.

The sulfur compounds that are found in the cabbage family are, of course, also found in kale. These compounds break up easily, and decomposition occurs when kale is cooked too long or at too low a temperature. Overcooking also destroys the flavor.

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Kale is on the market all year, but is most abundant through the late fall and winter. The peak months are December through February. Kale comes principally from Virginia, New York, New Jersey, and the Middle Atlantic states.

There are now many varieties of kale, but the crinkly-leaved and the smooth-leaved are the two most popular commercial types. The smooth type is usually referred to as spring kale, and the curly as green Scotch kale, or Siberian blue kale. Scotch kale are usually crinkled and curled, have a finely divided leaf, and are bright green to yellowish-green in color. The leaves of the Siberian kale are flattened and smooth in the centers, with curled and ruffled edges, and are of a deep, bluish-green color. Wilted and yellowed leaves should be avoided.

THERAPEUTIC VALUE

Kale is very high in calcium, vitamin A, and iron. It is good for building up the calcium content of the body, and builds strong teeth. Kale is beneficial to the digestive and nervous systems.

NUTRIENTS IN ONE POUND

KOHLRABI

Kohlrabi is native to Northern Europe, and is a member of the cabbage family. The name "kohlrabi" is taken directly from the German and means "cabbage turnip." A European botanist first described this vegetable in 1554, and by the end of the sixteenth century it was known in Germany, England, Spain, Italy, Tripoli, and the eastern Mediterranean. The first mention of its presence in the United States was in about 1800. Kohlrabi is grown for the swollen stem, which resembles white turnips in flavor, but is more delicate.

Foods That Heal

Kohlrabi has an unusual appearance that distinguishes it from other members of the cabbage family. Instead of a head of closely packed leaves, there is a globular swelling of the stem, some three or four inches in diameter just above the ground. The leaves are similar to those of a turnip.

The leading types of kohlrabi in this country are the White and Purple Vienna. The White variety, which is actually a light green, is the more popular. Other varieties with fancy leaves are grown in Europe. These are used chiefly for ornamental purposes.

The condition of the tops is a good indication of quality. The tops should be young and green. The thickened stem should be firm and crisp, and not over about three inches in diameter.

THERAPEUTIC VALUE

Kohlrabi has an alkaline reaction and is high in vitamin C. Because it has a high vitamin C content, it is good for the skeletal, digestive, and lymphatic systems. It may be baked or steamed.

NUTRIENTS IN ONE POUND

LEEK

The leek, like the common onion and garlic, originated in middle Asia, with secondary centers of development and distribution in Western Asia and the Mediterranean lands. It has been cultivated for food since prehistoric times. It is the "prason" of the ancient Greeks and the "porrum" of the Romans. They distinguished two kinds-leek and chives. The leek forms a cylindrical bulb with a flattened, solid leaf, while the chive was supposedly developed by thick planting.

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In Europe and the British Isles, leeks are a favorite vegetable for soups and broths because of their delicate onion flavor. Often called "the poor man's asparagus," leeks may be prepared in the ways suitable for asparagus. By removing the outside leaves, cutting the green part down to five or six inches in length, and cutting off the root, they will cook quickly—fifteen to twenty minutes. They may be served hot or cold, with milk, cream, mushroom sauce, or other sauces.

THERAPEUTIC VALUE

Leeks are best used in soups and broths, and sometimes in vegetable juices. They are good for throat disorders and acute nasal discharges, because they loosen the phlegm. Leeks are a good blood purifier and are good for the liver and the respiratory system.

NUTRIENTS IN ONE POUND (edible portion of lower leaf and stem)

LEMON

Lemons, one of the most highly alkalinizing foods, are native to tropical Asia, where cultivation dates back at least 2,500 years. In the twelfth century the Arabs brought lemons to Spain and Africa. It was Christopher Columbus, according to Las Casas, the Spanish historian, who brought the seeds of lemons with him from the Canary Islands on his second voyage.

In the New World, lemons were introduced by the Spanish adventurers in Haiti, then known as Hispaniola. In the United States, Florida was the first lemon-producing area, and this state led in production of lemons until a heavy freeze in 1895 killed the lemon groves. They were never replanted. Now, about 95 percent of the lemons used in the United States and Canada are produced

in southern California. The other 5 percent are grown in Italy. Italy and California together produce nearly the world's entire supply of lemons.

In 1870, a variety of lemon called the Eureka was started from Sicilian lemon seed planted in Los Angeles by C. R. Workmen. The Eureka, along with the Lisbon, are the two varieties most commonly grown commercially. The Eureka grows in prolific quantity and is early-bearing, from late spring to summer; the Lisbon tends to bear only one large crop a year, in either spring or winter. A single lemon tree has been known to produce 3,000 lemons a year. This is because lemon trees bloom and ripen fruit every month of the year. The most fruit is produced between January and May.

The best lemons have skin of an oily, fine texture and are heavy for their size. This type is more apt to be full of juice, with a minimum of seeds and waste fibers. Choose lemons of a deep yellow color for ripeness and juice. They should be firm, but not hard, to the touch. Avoid using lemons that show signs of bruises, as fruits that have been mechanically injured are more subject to mold. Decay on the fruit appears as a mold or a discolored soft area at the stem end. Shriveled or hard-skinned fruits, or those that are soft or spongy to the touch, are not desirable. They may be old, dried out, mechanically injured, or affected by a rot at the center.

Lemon juice makes a good substitute for vinegar, especially in salad dressing, and for flavorings generally. Use a little lemon juice to cut the sweetness in very sweet fruit juices and use lemons in milk or cream, or canned milk, to curdle it, or when you want to make cheese. Use lemon to soften water, and when shampooing the hair, use lemon juice in the water to make an excellent rinse.

THERAPEUTIC VALUE

The lemon is rich in alkaline elements. Fresh lemon juice is an outstanding source of vitamin C. However, much of this valuable vitamin is lost if the juice is left exposed to the air too long. Lemons are high in potassium, rich in vitamin B lt and may be considered a good source of vitamin G. Both lemons and limes contain 5 to 6 percent citric acid as compared with oranges, which contain only 1 to 1.5 percent, or grapefruit, which contain 1 to 2 percent. The lemon is classified as an acid fruit, along with other citrus fruits, cranberries, loganberries, loquats, pineapples, pomegranates, strawberries, and tamarinds.

Lemons are ideal for getting rid of toxic materials in the body,

but the citric acid in lemons can really stir up the inactive acids and inactive toxic settlements of the body. The mineral content of the lemon is alkaline-forming in its ash. However, before this alkaline ash goes into the tissues, the citric acid is stirring up many of the acids in the body and it is difficult to get rid of the toxic conditions. We cannot get rid of these acids because the kidneys, bowels, lungs, and skin are not throwing off the body acids fast enough. When these acids are not thrown off quickly enough, they stay in the body, becoming so active that acidemia and other irritated conditions arise. A person with a highly acid stomach and acid reactions in the body will find that he is allergic to many foods. Citric acid would not produce as many irritating effects in persons with this problem if they would first make sure that the eliminative organs were working properly.

Lemons, and all citric acid fruits, are good in cases of putrefaction, especially of the liver. In many cases, they will help stir up any latent toxic settlements in the body that cannot be eliminated any other way. Lemon drinks help tremendously when we need to remove the impurities and the fermentative effects of a bad liver. We have often used citric acid diets with excellent results. But citrus juices do thin the blood, and we must remember that the elimination diet is only part of what we require for right living.

Lemons are wonderful for throat trouble and catarrh. At the first sign of a cold, drink a glass of warm, unsweetened lemonade, and the cold may be prevented. Lemons may aid in digestion and can strengthen resistance. A little lemon and the yolk of a raw egg in a glass of orange juice is an excellent mild laxative, as well as a nutritious drink. But, if you are extremely irritable, nervous, sensitive, or highly toxic, use vegetable juices and vegetable broths instead of the citric acid fruits.

Lemons are wonderful for fevers, because a feverish body responds to citric acid fruits better than any other food. If we could live correctly, we would find that citrus fruits are one of the most wonderful foods to put into the body. By "living correctly." I mean that if the skin is eliminating properly, it would be able to take care of its share of the waste materials that have to be eliminated. When the skin is not eliminating well and acids are stirred up with citrus fruit, the kidneys have to do more work than they are capable of doing. In this case it is best to use vegetable juices instead of citrus juice to avoid stirring up the toxemia acids in the body. Vegetable juices carry off toxemia acids and act more as a sedative. Before we use lemons we should make sure that the eliminative organs are

Foods That Heal

working well, because if they are not. the citric acid will cause overactivity. This overactivity will result in constant catarrhal discharges, as well as many highly acid reactions in the body.

Lemons can be used very effectively in cases of influenza. My late teacher. Dr. V. G. Rocine. gave me this remedy for influenza many years ago: Bake a lemon for twenty minutes in the oven. Cut it in half and squeeze one half of the baked lemon into a glass of hot water. Drink this every half hour, as long as the fever is present.

The lemon seems to have the properties of increasing elimination through the skin, and therefore helps reduce the fever. The lemon also has certain effects on the germ life found in influenza, since it is a wonderful germicide. In fact, there are at least twenty different germs that can be destroyed by the use of the lemon itself. To make this influenza remedy more complete. Dr. Rocine used a boneset tea along with it to control the calcium that is necessary whenever there is fever.

NUTRIENTS IN ONE POUND (including peel)

LENTIL

Lentils have been cultivated for thousands of years, and evidence that they were used in the Bronze Age has been found. They do not grow wild. Lentils are legumes, and their protein content is second only to soybeans. They contain as much protein as many muscle meats.

Lentils make a hearty, filling soup. When preparing them, simmer for one-and-a-half to two hours.

THERAPEUTIC VALUE

Lentils neutralize muscle acids in the body, and are especially good for the heart. They help build the glands and blood, and may be

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used with a variety of vegetables and grains in soups to provide a rich supply of minerals for nearly every organ, gland, and tissue in the body.

NUTRIENTS IN ONE POUND

LETTUCE

Lettuce is one of the oldest vegetables and probably originated in India or Central Asia. According to the writings of Herodotus, lettuce was served to the Persian kings as far back as the sixth century B.C. It was a popular Roman food at about the beginning of the Christian era, and in the first century A.D. a dozen distinctly different varieties were described by Roman writers of that era. There is also evidence that lettuce was grown in China in the fifth century A.D.

Columbus may have carried lettuce seeds to the New World, for it was being cultivated in the Bahamas in 1494. It was a common vegetable in Haiti as early as 1565, and Brazil was reported to have been cultivating it before 1650. The early colonists evidently introduced lettuce into the United States, and in 1806 sixteen varieties were reported growing in American gardens.

Both the English and Latin words for lettuce are based on the heavy, milky juice of the vegetable, which is a characteristic of the lettuce family. The primitive forms of lettuce had long stems, and large leaves grew at the ends of these stems. The close-packed lettuce heads were well developed in Europe by the sixteenth century, while the loose-head type was developed later.

Lettuce has become the most valuable truck crop, and 85 percent of the commercial crop is produced in the West—California, Arizona, Colorado, Washington, Oregon, and Idaho. The Northeast and South Atlantic states are also important lettuce-growing regions.

Lettuce is available all year, and the peak months are May, June, and July. Although the Crisphead and Butterhead types of lettuce are the most important from a commercial standpoint, the Cos or Romaine type is best from a health standpoint, as the sun is allowed to penetrate each leaf. The leaves also generally have less of the bitterness that is characteristic of some types of head lettuce. The "leaf" or "bunching" type of lettuce is distinguished by loose leaves that do not form a head. This type is best for home gardening, as it can be grown in areas where the temperature is too high for successful growing of the other types of lettuce. The Stem type lettuce has an enlarged stem and no head. The leaves are not as palatable as the other types of lettuce leaves except when young and tender. The stems are pulled and eaten raw or cooked.

Lettuce of good quality should be fresh, crisp, and tender, and if in head-lettuce form, the head should be fairly firm to hard. Lettuce with a well-developed seed stem has a bitter flavor.

THERAPEUTIC VALUE

Leaf lettuce is much richer in iron than head lettuce. I do not advocate using head lettuce in the diet, for it contains little nourishment. It contains significantly lower amounts of vitamins A and C than green Romaine lettuce. The darker green outside leaves contain a much higher proportion of the valuable food elements than the light-colored inner leaves. Head lettuce is very gas-forming, and really only offers bulk to the intestinal tract. It has an alkaline ash, however, and is not stimulating. Also, it is excellent for those who would like to lose weight. It also has many sleep-promoting elements and makes good lettuce juice, which will help promote sleep. It tends to slow down the digestive effect of the intestinal tract.

NUTRIENTS IN ONE POUND (head lettuce)

LIMA BEAN

Records found in old Peruvian tombs show that lima beans have been around for centuries. European explorers found this vegetable in Lima, Peru, and this is where the name comes from. Lima beans probably originated in Guatemala, and are still grown in tropical regions.

The flourishing dry lima bean industry of southern California seems to have started in 1865. In this year, Henry Lewis bought a few hundred pounds of lima bean seeds from a tramp steamer from Peru that had put in port at Santa Barbara. Most of the dry lima bean crop is produced along the Pacific coast from Santa Ana to Santa Barbara, and Florida is also a large producer of lima beans. The peak months of supply are July through October.

There are two types of lima beans. The large "potato" type have large pods and are fleshy and not likely to split at maturity. The baby lima bean is an annual plant that matures early. The pods are small and numerous, and are likely to split open at maturity.

When selecting lima beans, look for quality pods that are fresh, bright green in color, and well-filled. Lima beans, when shelled, should be plump with tender skins, green to greenish white. The skin should puncture when it is tested. Hard, tough skins mean that the bean is overmature, and these beans usually lack flavor. Lima beans are often called "butter" beans.

THERAPEUTIC VALUE

Lima beans can be used either dry or fresh. Fresh lima beans are alkaline and have a high protein value. Dry limas are hard to digest, and the dry skin is irritating to an inflamed digestive system. Lima beans are beneficial to the muscular system.

Lima beans are excellent as a puree in soft diets for stomach disorders. They make a tasty baked dish, such as bean loaf. One pound of lima beans contains as many nutrients as two pounds of meat!

Dry beans have a high protein content of almost 18 percent, but fresh beans are only 4 percent protein. The kidney bean and navy bean are very similar in makeup and therapeutic value to the lima bean.

The lime is native to southeastern Asia and has been cultivated for thousands of years. It is believed that the Arabs brought limes with them from India during the period of Mohammedan expansion in A.D. 570-900. However, the lime was not mentioned by historians until the time of the Crusades. In 1626, Sir Thomas Herbert spoke of finding oranges, lemons, and limes on the island of Mohelia, off Mozambique. From the earliest days of British sailing vessels, British sailors were given a regular ration of lime juice to prevent scurvy at sea, resulting in the nickname "limey" for British sailors. Lime trees grew on the island of Haiti as early as 1514, and the cultivated lime spread from the West Indies to Florida. Later, it was even found growing spontaneously in thickets or as scattered plants. The so-called "wild lime groves" found on the lower East Coast, on the Florida Keys, were really planted by Henry Perrine in 1838. Congress had granted him land for the growth of economical'tropical plants.

Limes have been grown in California and Florida since the early days of the citrus industry. After the great freeze in Florida in 1894-95, when the lemon industry was almost totally destroyed, California began growing virtually all the lemons in the United States. At this time Florida's lime industry expanded, and now Florida grows most of the limes used in this country. California is second in production, and Mexico is a close third.

Limes grow all year. Florida produces them from April to April, and California from October throughout the year. The main season for imports is May through August.

The principal variety of lime grown in this country is the large-fruited acid lime, which has few or no seeds. This variety, called the

Florida Persian, has a smooth, tight rind, and is a light orange-yellow color when ripe. Its pulp is fine-grained, tender, and a light greenish-yellow. It is very acid and highly flavored. California's Bearss lime is of this same type. The Mexican lime is lemon-yellow when ripe, with a smooth, tight rind; has greenish-yellow, finegrained, tender pulp, with abundant, strong-flavored juice; and is very acid. There is a sweet-type lime, but it is not grown in this country.

Limes that are green in color and heavy for their size are the most desirable commercially, because of their extreme acidity. The full, ripe, yellow lime does not have a high acid content. If the lime is kept until fully ripe it may be used in the very same way the lemon is used, and to fortify other foods with vitamin C. Like lemons, limes are very high in vitamin C, are a good source of vitamin B x , and are rich in potassium. They spoil easily, and limes with a dry, leathery skin or soft, moldy areas should be avoided. Store limes in a cool, dry place.

Limes contain 5 to 6 percent citric acid, and are too acid to drink without sweetening. Their natural flavor is enhanced when combined with other juices. Limes make a delicious dressing for fish, and, when added to melons, bring out the natural flavor of the melon. A few drops of lime juice added to consomme, or jellied soups, give a particular zest to the flavor. Subacid fruits, such as apples, pears, plums, peaches, grapes, and apricots, go best with limes.

THERAPEUTIC VALUE

Limes are good for the relief of arthritis because they have such a high vitamin C content. They are especially good for anyone with acidemia, because they are one of the most alkalinizing foods. A drink of lime juice and whey is a wonderful cooler for the brain and nervous system. Limes can be used to treat brain fever, or someone who is mentally ill. They are good for a brain with a great deal of hot blood in it, which usually shows itself in anger, hatred, or other brain disturbances. Limes make a wonderful sedative for those suffering from these afflictions.

Foods That Heal

NUTRIENTS IN ONE POUND (without rinds or seeds)

MANGO

The mango is said to have originated in Burma, Malaya, or the Himalayan region of India. It has been in cultivation for over 4,000 years and has entered prominently in Hindu mythology and religious observances. It is now a familiar fruit to all parts of the tropic zone, and is as important there as the apple is in our more temperate climate.

Although the mango is not too well-known in this country, some parts of the world value this fruit highly. Glowing descriptions of mangos can be found in the literature of these countries. The Turkoman poet, Amir Khusrau, for instance, wrote of the mango in the fourteenth century: "The mango is the pride of the garden, the choicest fruit of Hindustan. Other fruits we are content to eat when ripe, but the mango is good at all stages of growth.''

The first attempt to introduce the mango into this country was made in 1833, when plants were transported to Florida from Mexico. These trees died, and another attempt was made thirty years later when seedling trees were introduced. The real success of its culture came at the beginning of this century, when choice grafted trees were brought from India. Because of the fruit's susceptibility to frost, its culture is limited to certain sections of Florida, where it is a summer crop only.

The mango tree is a member of the sumac family. It sometimes grows as high as forty feet. Its leaves are shiny and its flowers yellow or of a reddish hue. There are hundreds of varieties of mangos, and they range from the size of plums to that of apples, often weighing a pound or more. The common color of the mango is orange, although the fruit may range from green to yellow or red.

This fruit is available from May to September, the peak month being June. Some varieties are shipped in from China, Jamaica,

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Mexico, and Cuba. A quality mango has a fairly small seedstone. and the pulp is delicate and smooth. The fruit should be fresh in appearance, plump, and firm to the touch: however, the test of quality is in its taste.

Mangos are best eaten as a fresh fruit. They have a high sugar content, although they are slightly acid in taste. Mangos are good used in combination with other fruits in salads, and in some parts of the world they are roasted. Both the flavor and aroma of mangos are spicy and attractive. To conserve the aroma, do not cut until just before serving.

THERAPEUTIC VALUE

Mangos contain a considerable amount of gallic acid, which may be binding to the bowels. It is excellent as a disinfectant to the body. Many people claim the mango is a great blood cleanser, and it also has fever-soothing qualities. Mango juice will reduce excessive body heat. Mangos are also wonderful for helping to throw off body odors.

NUTRIENTS IN ONE POUND

MELON

The many varieties of the popular melon give us certain elements not found in any other food. The honeydew melon originated in Asia, and it is believed that as early as 2.400 B.C. this distinct type of muskmelon was growing in Egypt. The cantaloupe is native to India and Guinea, and has been cultivated for more than 2.000 years. In Europe, it was first grown from seed transported from its native habitat.

The highly alkalinizing honeydew was introduced to America in 1900, and Arizona and California have become the biggest producers. It is available the year around, but it is at its peak of abundance in July through September. The cantaloupe is available from late May through September, but is most abundant in June and July.

Both the honeydew and the casaba, which is another variety of winter melon, are usually picked before maturity and ripened off the vine. Cantaloupe, however, do not develop any additional sugar after they are picked. This melon should be picked when it is still hard and pulls off the vine smoothly, without leaving a jagged scar.

Learn to select melons by the color and firmness of their rind, and by fragrance. The cantaloupe may have a coarse netting over its surface, or it may be of fine texture, depending again upon variety. Choose cantaloupe for their sweet fragrance. The casaba rind is golden in color and should feel heavy when ripe. A ripe honeydew has a creamy yellow surface color, and usually the scar in the blossom end yields to slight pressure.

The coloring of the flesh also is important, both as to degree of ripeness and to pleasing the eye and thus the palate. When fully ripe, casaba melons are cream in color, honeydews a yellowish-cream in color, and cantaloupes either a light or dark shade of salmon, depending upon variety. Deeply colored flesh in the melon denotes that it will be high in vitamin A.

It is important to pick a thoroughly ripe watermelon in order to receive the greatest benefit. A ripe watermelon, when thumped with the fingers, has a dull, hollow sound. Another test of a good ripe melon is to try to scrape the rind with the fingernail; when the green skin comes off easily, the melon is ready to be eaten. Good watermelon has firm, crisp, juicy flesh and is never dry or fibrous.

Melons are very high in silicon, especially if eaten right down to the rind. When we discard watermelon rind, we are missing one of its greatest elements. To obtain the gland- and blood-building chlorophyll, run the rind through a liquifier or juicer.

Watermelon, of course, is well-known as an efficient eliminator. Because it has such a high content of water and soluble chemicals, it can go into the bloodstream quickly and reach many of the organs of the body, depositing the chemicals needed to carry away waste.

During the melon season, we should fortify the body against

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the winter months with a "melon reserve" of vitamins A, B and C. which are found in delightful form in the melon family

THERAPEUTIC VALUE

Melon gives us an excellent supply of distilled water that contains the finest mineral elements possible. Many of us think that we are drinking enough water, but our city water supplies do not give us "pure" water. Melons, with their root system, pick up water from deep, in-ground reserves, and bring it to our tables in a delicious fruit substance. Consider the melon for rejuvenation and alkaliniz-ing the body. Melons also are excellent for aiding elimination.

NUTRIENTS IN ONE POUND

MULBERRY

The mulberry tree grows wild in many parts of the United States. The fruit can be black, white, red, or purple. The white variety is not as tasty as the other types, which are sweeter. Mulberries taste best in pies, jams, and desserts.

THERAPEUTIC VALUE

In times past, mulberries were believed to have great curative powers and were used as a general cure-all. Now, they are used mainly in eliminating and weight-loss diets. They are also good for building the blood, and for coating the stomach in any gastric disturbance. Mulberry juice is especially good for the digestive system. The mulberry is fairly high in vitamin B. It is very soothing to the nerves because of its high phosphorus content.

MUSHROOM

The Pharaohs of Egypt monopolized mushrooms for their own use. They thought they were too delicate to be eaten by common people. The Egyptian potentates did not understand the sudden, overnight appearance of mushrooms, and consequently believed they grew magically. By the first century B.C., the mushroom had gained such a fine reputation among epicures of the Roman Empire that the poet Horace celebrated its goodness in verse. The Romans called mushrooms "food of the gods," and served them on festive occasions. They were thought to provide warriors with unusual strength.

Up to the seventeenth century, only the wild types of mushrooms found growing in meadows and pastures were known. During the reign of Louis XIV, mushroom growing was introduced in France. Parisian market gardeners experimented to learn the secrets of successful mushroom culture. By 1749 mushroom beds were cultivated in caves and cellars, and the results were much better than when they were grown outdoors. The British were raising mushrooms in hothouses sometime before 1700.

The commercial production of mushrooms in the United States started in the late 1890s when a group of florists in Chester County, Pennsylvania started growing them under the benches in their greenhouses. The greatest event in the history of mushroom culture in the United States occurred in 1926 when a farmer found a clump of pure white mushrooms in a bed of uniformly cream-colored fungi. Most of the mushrooms grown today are descendants of this white clump.

Mushrooms are now cultivated in specially constructed buildings that are windowless and in which temperature and humidity are controlled. Mushroom spawn is cultivated by laboratory scientists who sell it to the growers for inoculation of the mushroom beds. Such precise methods are necessary to provide pure spawn of known characteristics.

The introduction of mushrooms into gravies, sauces, soups, and other dishes adds zest and flavor, but they also are a fine food when served as a vegetable. Mushrooms require very little preparation. Wash, cut off the bottom portion of the stem if it has dried, and either slice the caps and stems or leave whole, depending on the method of cooking. Butter a deep pan, cut up the mushrooms so they fill the pan to a depth of about two inches, and simmer over a low heat until the mushrooms are covered with their own juice.

This may take more than ten minutes. Then, cook more briskly for about five minutes, until tender. Overcooking toughens mushrooms.

Green plants can get their food by manufacturing it in their leaves from air, water, sunshine, and soil nutrients, but mushrooms cannot do this. They have no leaves, so they must depend on green plants to make their food for them, and they cannot use it unless it is in the process of decay. Mushrooms propagate from spores, a brownish powder shed from the rounded head which, when ripe, opens like a parasol. However, cultivated mushrooms are not reproduced from spores, but from fine strands of mycelium, which are rootlike growths that spread through organic material. Most wild mushrooms are not poisonous, but unless you know the difference, you should leave them alone. It is not possible to tell by taste which are dangerous. Some very unpalatable mushrooms are harmless, while others that have an agreeable taste are poisonous.

Scientists today say that darkness is not the primary requisite for growing mushrooms. They say that, for healthy growth, all mushrooms need constant temperature and protection against drafts.

The term mushroom refers to a large number of different species and varieties of fleshy fungi. Only one species is usually cultivated and that is Agaricus Campestris, which has a straight stem, a smooth cap of a shade varying from white or ivory to brown, and gills of different shades of pink. Most of the cultivated mushrooms grown in the United States are of the white variety variously known as Snow White, White King, White Queen, etc. This variety is very prolific and is preferred by nearly all markets because of its attractive, clean, white appearance.

THERAPEUTIC VALUE

Prior to the mid-1940s, all you needed to do to work up a hot argument among nutritionists was to say the word "mushrooms." Scientists' assertions about the food value of mushrooms ranged from calling them "vegetable beefsteak" full of proteins, to declaring that they had no protein and very little else. This confusion arose partly from the fact that mushrooms of many species were investigated and the results reported under a common head. A June 1946 report by William B. Eccelen, Jr. and Carl R. Fellers of the Massachusetts Agricultural Experiment Station, stated that cul-

Foods That Heal

tivated mushrooms of the Agaricus Campestris type compare favorably in food value to many fresh fruits and vegetables.

Mushrooms are among the few rich organic sources of germanium, which increases oxygen efficiency of the body, counteracts the effects of pollutants, and increases resistance to disease. Because mushrooms are extremely low in calories, they are useful in reducing diets. They are also a good source of vitamin B.

NUTRIENTS IN ONE POUND

MUSTARD GREENS

The large-leafed pungent garden mustards grown in this country as pot herbs are generally the brown or Indian mustard. Many types of Indian mustard have been found over the middle half of Asia. There are several centers of development for this plant. The primary one is in Northwest India and adjacent areas, and secondary centers are in Eastern India, Assam, Burma, and China.

Young, tender leaves of mustard greens can be used as salad leaves, while the older, tender leaves are used as cooked greens. These should be cooked in a tightly covered pan for fifteen or twenty minutes with only the water that clings to the leaves after washing. Seasoning depends on taste.

Mustard plants are grown for their seeds in Montana, California, Washington, Oregon, and North Dakota. Indian mustards and other types are grown, some for medicinal purposes and some for use in condiments. In Russia, mustard seed oil has been used in place of olive oil.

Mustard greens can be mixed in salads or cooked gently with other vegetables. Mixing them with other vegetables helps cut down on their strong, biting taste.

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THERAPEUTIC VALUE

Mustard greens compare favorably with other green, leafy vegetables in their nutritive content. They are superior to some in that they do not lose mineral values (such as calcium) through the presence of the nutrient-stealer, oxalic acid. Mustard greens also contain one of the B-complex vitamins (nicotinic acid), which is a preventive and cure for pellagra. Mustard greens are an alkaline food.

NUTRIENTS IN ONE POUND

NECTARINE

The history of the nectarine goes back to the early part of the Christian era, then merges with that of the peach. Sturtevant writes that the first mention of nectarines was made by Cieza de Leon in the mid-fourteenth century when he described the Caymito of Peru as "large as a nectarine." However, U. P. Hedrick is convinced that Pliny's "duracinus" (A.D. 79) is the nectarine. Since Dalechamp in 1587 and J. Bauhin in 1650 described nectarines, other botanists and pomologists have included them in their lists of fruits. In the sixteenth and seventeenth centuries the nectarine was called "nuci-persica" because it resembled the walnut in smoothness and color of the outer skin as well as in size and shape. Parkinson in 1629 described six varieties and said, "I presume that the name Nuciper-sica doth most rightly belong unto that kind of Peach, which we call Nectorins ..." Robert Beverly described them as most abundant in Virginia, in his History of Virginia, published in 1720. He further said that the Indians "had greater variety and finer sorts of them (peaches and nectarines) than the English." The word "nectarine" comes from the Greek "nekter," which is the drink of the gods in Greek and Roman mythology.

The nectarine is a smooth-skinned peach. Experiments show that nectarines may grow from peach stones, and peaches from nectarine stones. Peach trees can produce nectarines by bud-variation and nectarine trees also produce peaches, and the fruit so produced will come true to seed. Also, either peach or nectarine trees may produce a fruit half peach and half nectarine, and subsequently produce a true peach. The trees, leaves, and seeds of these fruits are indistinguishable. The characteristics of the fruits are the same except the nectarine has a fuzzless skin, is smaller, and has firmer flesh, greater aroma, and a distinct and richer flavor. Varieties in nectarines are parallel to those in peaches, being either clingstone or free, and the flesh may be red, yellow, or white.

Nectarines may be used in any of the ways peaches are used-fresh as a table fruit, stewed, baked, or made into preserves, jams, and ice cream. They can be canned and also dried.

In the humid eastern United States, nectarines are not as successfully grown as peaches. For this reason virtually the entire commercial crop is grown in California. Nectarines are on the market June through September from domestic sources and January through March from abroad.

The most important shipping varieties are: Quetta, which is a large, deep-colored clingstone fruit; John Rivers, a medium-sized, variety that is highly crimson on exposed cheek, and is practically a freestone; and Gower, a medium-sized, highly colored freestone fruit, which is the earliest commercial variety.

THERAPEUTIC VALUE

Nectarines are considered a subacid fruit and can be mixed with any fruit. They leave an alkaline ash, and are best eaten raw. They are wonderful dried.

NUTRIENTS IN ONE POUND

Calories 267 Iron 2.4 mg

Protein 2.1 g Vitamin A 6,817I.U,

Fat trace Thiamine

Carbohydrates 71.4 g Riboflavin

Calcium 17mg Niacin

Phosphorus 100 mg Ascorbic acid 54 mg

Fruits and Vegetables ;

OKRA

Okra is native to tropical Africa, where it has been cultivated for many centuries. It is now widely grown in warm regions. For many years it has held an important place among the garden vegetables of the southern states.

The young and tender seed pods of okra are used to give a pleasant flavor and provide thickening for soups and stews. In Louisiana, okra is used in Creole cookery and is the ' gumbo' * used in many dishes. It is excellent also as a boiled vegetable. Just wash it, boil about ten minutes in salted water until tender, drain, and serve with butter or lemon butter. Okra and tomatoes make a fine combination. Raw sliced okra is good in salads. Okra should preferably be cooked in stainless steel, agate, porcelain, earthenware, or glass utensils. Copper, brass, iron, or tin will cause the okra to discolor, turn black, and look unappetizing.

Okra is a soft-stemmed annual of the mallow family and is closely related to the shrubby althea. It grows three to five :ee: high, and bears yellow flowers which are followed by fruiting capsules or seed pods.

There are three general types of okra: tall green, dwarf green, and ladyfinger. Each of these is again divided according to length and color of the pods. Varieties in most common use are known to the seed trade as Perkins Mammoth, Long Green. Dwarf Green, and White Velvet. Clemson Spineless is oi the same type as Perkins Mammoth Podded but has spineless podi and somewha: sparse foliage, making it less troublesome to harvest than other varieties.

Young, tender, fresh, clean pods of small to medium size usually are of good quality. Pods should snap or puncture e 7 ods that have passed their prime look dull and dry. They woody, and the seeds are hard. If held too long, they are likely to become shriveled and discolored, and lack flav.

THERAPEUTIC VALUE

The sodium content of okra is very high. It also contains a vegetable mucin that is soothing to the irritated membranes of the nal tract. Okra has an alkaline reaction.

Okra is made into tablets, and they are valuable in replenishing a sodium deficiency in the body and in replacing sodium lost

Foods That Heal

through excessive perspiration. The tablets are also good for ulcers of the stomach.

This low-calorie vegetable helps keep the joints limber. Okra powder is very good to include in broths and soups. Because it contains a high amount of sodium, it is good for elderly people.

NUTRIENTS IN ONE POUND

ONION

Onions are believed to have originated in Asia. When the Israelites were in the wilderness after being led out of Egypt by Moses, they yearned for onions and other vegetables they were used to eating. Onions were used by the Egyptians as offerings to their gods. They were fed to the workmen who built the pyramids, and Alexander the Great gave onions to his troops to promote their valor.

The odoriferous onion and the dainty lily are members of the same family, Liliaceae. The substance that gives the onion its distinctive odor and flavor is a volatile sulfurous oil which is about half eliminated by boiling. This volatile oil is what causes tears. Holding onions under cold water while peeling them prevents the oil fumes from rising, so use water and spare your handkerchief.

Onions lose approximately 27 percent of their original ascorbic acid (vitamin C) after five minutes of boiling.

There are two classes of onions—strong and mild. The early grown onions are generally milder in flavor and odor and are preferred for raw use. Each of these two classes can be again categorized into four colors—red, brown, white, and yellow. The white onions are the mildest. Each has many varieties.

Onions are also further divided by size for different uses. The smallest size is the pickling onion, also known as pearl or button onion, and is not more than one inch thick. The next size is the boiling onion, which is usually an inch to two inches in diameter.

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The next larger size is preferred for chopping or grating. The very large Spanish or Bermuda onions are mild and sweet and good for slicing. They average two and one-half to two and three-quarters inches in diameter. In the trade, the term Valencia is used to mean Spanish-type yellow onions. The globe and flat-type yellow onions are generally referred to as yellows, and white onions of the globe and semi-globe types are generally referred to as whites.

Texas is the main early spring producer; California and Texas the main late spring states; California and New Jersey the most important early summer producers; and New York, Michigan, Minnesota, Colorado, California, Idaho, and Oregon the principal late summer states.

THERAPEUTIC VALUE

Onions are one of the earliest known food medicines, and were used for hundreds of years for colds and catarrhal disorders and to drive fermentations and impurities out of the system. The liquid from a raw onion that has been chopped up fine, covered with honey, and left standing for four or five hours, makes an excellent cough syrup. It is wonderful for soothing an inflamed throat. Onion packs on the chest have been used for years in bronchial inflammations.

Onions contain a large amount of sulfur and are especially good for the liver. As a sulfur food, they mix best with proteins, as they stimulate the action of the amino acids to the brain and nervous system. Whenever onions are eaten, it is a good idea to use greens with them. Parsley especially helps neutralize the effects of the onion sulfur in the intestinal tract.

NUTRIENTS IN ONE POUND

ORANGE

The citrus fruit is one of the oldest fruits known in the history of cultivation. As early as 500 B.C. the fruit of the citrus tree was mentioned in a collection of old documents believed to be edited by Confucius himself. In the year A.D. 1178, Han Yen-Chi, a Chinese horticulturist, wrote on the subject of oranges, and the seedless orange was mentioned in these writings. This author speaks of twenty-seven varieties of "very valuable and precious" oranges.

Oranges were originally brought from China to India, and gradually spread over the entire world where the climate was mild enough for their cultivation. The sour orange, or "Naranga," as it was referred to in Sanskrit about A.D. 100, came into cultivation in the basin of the Mediterranean long before the fall of the Roman Empire. The sweet variety, or "Airavata," does not appear to have been cultivated until early in the fifteenth century, and then became so popular that it was soon being cultivated extensively throughout Southern Europe. The Moors brought the Seville orange from the East.

Wild oranges were found in the West Indies and Brazil as early as 1600. The early Spanish explorers are believed to have brought oranges with them to this country in the time of Ponce de Leon's quest for the Fountain of Youth. In California, the orange was cultivated at the San Diego Mission in 1769 and, in the year 1804, 400 seedlings grew into a grove of considerable size around the San Gabriel Mission. The popularity of the orange, particularly in the favorable climate of California, grew rapidly, until it soon developed into a leading industry. The orange became known as "California's liquid sunshine."

The original orange was very small, bitter, and full of seeds, but through constant efforts in cross-fertilization and selection, many varieties of this delicious fruit are now cultivated with a tremendous improvement in the quality of the fruit. The sweet oranges are, by far, the most popular, while the sour orange is used more for its propagating stock than for its fruit. Unless killed by frost or fire, the orange tree lives to an old age and continues to bear fruit throughout its lifetime.

More than two hundred varieties of oranges are grown in the United States. In 1919 the United States produced only about 25 percent of the world's total output of oranges, but now it produces about half. Oranges comprise about 60 percent of the citrus fruit grown in the United States.

Oranges are available every day of the year, but are most abundant in the United States from January to May. California, Florida, and Texas are the orange-producing states, and each of these states ships great quantities. California's vast Valencia orange acreage is now more extensive than the Navel orange plantings. This state now has about 150,000 acres of Valencias, and about 100,000 acres of Navels, with an additional few thousand acres of miscellaneous orange varieties. The largest proportion of the California orange crop—about 85 to 90 percent—comes from southern California.

Choose the first oranges of the season, for they are the richest in mineral values. Tree-ripened oranges have, by far, the greatest mineral content. The best quality orange is firm and heavy, has a fine-textured skin varying in texture according to variety, and is well-colored. The light orange lacks juice. Avoid the soft, flabby, or shriveled orange and those oranges with any soft or moldy areas upon them. Do not eat unripe oranges because they can cause stomach upsets, particularly in small children. Once the skin is cut or broken, the fruit should be eaten immediately as the vitamin C is harmed by exposure to the air. If orange juice is kept for a period of time, store in the refrigerator in an airtight container.

The orange is classified as a subtropical fruit and has a citric acid content of 1.5 percent. This alkaline-reacting fruit is best eaten with other tropical or subtropical fruits, with acid fruits, or with nuts or milk. It is best to avoid eating this fruit with starches or sweets, or with dried fruits.

Use oranges as a dessert fruit, with yogurt, or in combination salads. Make a cup of a segmented orange—the thick-skinned seedless orange is best for segmenting—and fill with cottage cheese. Make liquefied drinks, mixing orange juice with other subtropical or tropical fruits such as cactus fruits, loquats, mango, papaya, persimmon, pineapple, pomegranate, apples, and citrus fruits. Many have advised eating oranges or drinking orange juice with meals, early in the morning on an empty stomach, or directly following a meal if the body is in a highly acid condition.

The orange is one of the best sources of water-soluble vitamin C. The absence or insufficiency of this causes scurvy. As vitamin C is the least stable of all the vitamins, storage of orange juice at low temperature destroys the vitamin to some extent, and sterilization may destroy it completely. Generally, I think it is best to use the citric acid fruits in sections rather than in juices. When the orange is eaten in sections, the mineral material found in the pulp will help to neutralize the citric acid effect as it goes into the body.

Citrus fruits are high in sodium, but only when completely matured in the sunshine. The fruit acids from green or immature fruit cause many adverse body reactions.

If the section and bulk of the orange is fresh and sweet, it is an excellent food for children as a supplement for those who must drink cow's milk, or any milk, because it seems to help in the retention of calcium in the body. Ripe oranges contain as much as 10 percent fruit sugar, which can be immediately assimilated by the body.

THERAPEUTIC VALUE

Oranges are the most popular source of vitamin C. They are excellent for treating overacid body conditions, constipation, or a particularly sluggish intestinal tract. In cases of acidosis, drink orange juice, or eat oranges after meals. If the intestinal tract is not functioning properly, drink a large glass of orange juice upon awakening in the morning, or about one-half hour before breakfast. In cases of stomach acid deficiency, start the meal with a peeled orange or a glass of orange juice.

Those who suffer from tooth decay or poor gums are probably lacking in vitamin C and should drink large amounts of orange juice for a period of a few weeks. People with gastric and duodenal ulcers are deficient in ascorbic acid, and their diet should be supplemented with a high potency vitamin C such as that found in fresh oranges and orange juice.

Oranges are very good for elimination. They stir up the acid accumulations and catarrhal settlements in the body very quickly. However, sometimes this is not a good idea if the channels of elimination, such as the skin and kidneys, are not able to take out these acids fast enough.

A body acid condition resulting from a high protein diet can best be neutralized and eliminated by the alkaline mineral elements found in fruits and vegetables, Oranges and all citrus fruits are particularly valuable because they are alkaline-reacting. People who are ill with a cold or other minor illness and who still must continue their daily work will find that orange juice, or a citrus juice diet, is the next best thing to a complete fast and rest in bed.

In cases of high fevers or arthritis, drink orange juice freely. Use orange juice where soft diets are required, and where a low calorie diet is necessary.

Eat the whole orange, excluding the very outer skin, to get all

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the good from the fruit. The luscious orange is rated tops in importance in the contribution to good health.

NUTRIENTS IN ONE POUND

PAPAYA

The papaya is native to Central America. From there it has been introduced to areas favorable to its growth in Asia, Africa, and Polynesia. It is second only to the banana in importance in South and Central America and Hawaii. The papaya tree is actually a large shrub, not unlike a palm in appearance, and bears fruit when it is only a few months old. The fruit resembles a melon with smooth skin, and is yellowish-orange in color when ripe. The flesh is a darker orange and is from one to two inches thick. In the center of the fruit are a large number of small, round, black seeds.

The papaya has been planted in Florida and Texas, where it has met with considerable success. In California its cultivation is confined to the most protected areas in the southern part of the state.

THERAPEUTIC VALUE

The papaya is rich in vitamins. It is especially high in vitamins A, C, and E, and is rich in calcium, phosphorus, and iron.

The papaya is high in digestive properties and has a direct tonic effect on the stomach. It is used in the treatment of stomach ulcers and fevers, and has a high mucus solvent action. The papaya retains its potency in high temperatures.

PARSLEY

It is believed that parsley had its beginning in the southern part of Europe, and has been grown in European gardens since the time of Charlemagne. History records that parsley was fed to the chariot horses in the days of the Roman Empire because it was believed that it would make them speedy. From very early times parsley was a supposed cure for many illnesses and was even sold for this purpose by travelers from Sardinia. This biennial plant had its beginning in this country during the earliest days of colonization.

There are two types of parsley: The foliage type, which is the most popular and is used for garnishing and flavoring, and the turnip-rooted type, which Europeans seem to prefer. This latter type is cooked and used like other root vegetables.

The South produces much of the parsley grown for commercial use, except in midsummer. Northern parsley for commercial use is grown from early spring until late autumn, with some production during the winter in the less cold regions, when coldframes are used.

Parsley may be obtained all year long. The peak months are June and July. A quality parsley is bright green, and free from dirt and yellowed or wilted leaves. It needs to be kept moist and cool to be fresh and inviting.

Most people use parsley as a flavoring or garnish. However, it is also good in vegetable juices and salads.

THERAPEUTIC VALUE

Parsley is a blood purifier and is good for stimulating the bowel. It has an alkaline ash. Parsley is high in iron and rich in copper and manganese.

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When parsley is dried and used as a tea, it has a diuretic action. It is good for allaying kidney conditions, especially if no extreme inflammations exist, but too much of it could irritate the kidneys. Most kidney complaints will improve when parsley is added to the diet. Parsley is also good for the sexual system. It builds the blood and stimulates brain activity.

NUTRIENTS IN ONE POUND

PARSNIP

Parsnips are believed to be native to the Mediterranean area and northeastward, including the Caucasus. The Romans believed that the parsnip had medicinal as well as food value. One story is that Emperor Tiberius imported them from Germany, where they grew in profusion along the Rhine. It is possible that the Celts of that part of Europe had brought the parsnip back from their forays to the east hundreds of years before. A German print, dated 1542, pictures the modern parsnip, and another shows it under the name of "pestnachen," a Germanized form of the old Roman "pas-tinaca."

By the mid-sixteenth century the parsnip was a common vegetable and was one of the staples of the poorer people of Europe, as the potato is today. Parsnips were well known by the first English colonists in America. They were grown in Virginia in 1609 and were common in Massachusetts twenty years later. Even the American Indians readily took up the growing of parsnips.

When properly cooked—and this means steamed, not boiled-parsnips have a sweet, nutty flavor. To obtain the full flavor of parsnips, they should be steamed in their skins until tender. Then they may be peeled and slit lengthwise. If the core is large, scoop it out with the point of a knife. The parsnips are then ready to be put through the ricer and served like mashed potatoes.

Foods That Heal

Smooth, firm, well-shaped parsnips of small to medium size are generally of best quality. Soft, flabby, or shriveled roots are usually pithy or fibrous. Softness is sometimes an indication of decay, which may appear as a gray mold or watery soft rot. Woody cores are likely to be found in large, coarse roots.

The parsnip is strictly a winter vegetable. Its flavor does not fully develop until it has been exposed to a temperature near freezing. Exposure to cold develops the sweet flavor. Scientists explain that at low temperatures the starch in parsnips gradually changes to sugar. At least two weeks exposure to a temperature around freezing is necessary for best flavor.

THERAPEUTIC VALUE

Parsnips are excellent for improving bowel action, and have a beneficial effect on the liver. They have a slight diuretic action and leave an alkaline ash in the body. Parsnips compare with carrots in food value. If tender, they can be eaten raw. They are considered a starch vegetable and a summer food.

NUTRIENTS IN ONE POUND

PEA

Evidence shows that the pea has been around since prehistoric times. Although the pea is of uncertain origin, it is probably native to Central Europe or Central Asia. It is also probable that peas were brought from Greece or Italy by the Aryans 2,000 years before Christ.

Peas-pods and all-were considered a sovereign spring medicine in medieval England. At first, they were grown only for their dry seeds and, even today, some varieties are grown extensively for split pea soup. The green pea was not mentioned in historical

writings until after the Norman conquest of England, and garden peas did not become common until the eighteenth century.

The green pea is a natural soluble mixture of starch and protein. Fresh peas are alkaline-forming, while dried peas have a tendency to produce allergic reactions and to cause gas, particularly when eaten with too much protein or concentrated starch.

The best quality pea is one that is young, fresh, tender, and sweet. Use fresh, young peas in order to obtain the greatest food value and flavor. The pod should be velvety soft to the touch, fresh in appearance, and bright green in color. The pods should be well filled and the peas well developed, but not bulging. The large ripe pea is really a seed and should not be considered a vegetable.

The real "sugar" pea is grown primarily in Europe and is little known in the United States. Because Chinese food is so popular in this country, there is a variety of pea grown and picked for the thick, soft, green pods that are used in these dishes. Their roughage is great for the intestinal tract, and they are very nourishing. However, this herbaceous, tendril-climbing legume can be eaten, pod and all, in any variety, if picked young enough. Those people who are troubled with a lot of gas or with a sensitive stomach wall or intestinal tract may find the hulls of the more mature pea irritating. In such cases, the peas should be pureed, or liquified, to avoid irritating disturbances.

Fresh green peas tend to lose their sugar content unless they are refrigerated to about 32°F shortly after being picked. They should be cooked soon after they have been picked, for they lose their tenderness and sweetness as they age. Shell just before cooking, retaining a few of the pods to cook with the peas for additional flavor. Cook in as little water as possible, so that no water need be discarded after cooking. If some pot liquor does remain after cooking, use in soup or as a base in the liquefied vegetable drink.

Never cook peas in bicarbonate of soda water in order to keep their fresh green appearance. This method not only destroys the food value and digestibility of the pea, but is totally unnecessary. Peas cooked in a vessel that is vapor-sealed or that has a tight lid, or steamed in parchment paper, with little water, retain their flavor, greenness, and vitamins. When combined with carrots or turnips, peas are particularly tasty, and when a little onion is added, they need not be seasoned. If seasoning is desired, add a little dehydrated broth powder after cooking and serve with butter.

There are over 1,000 cultivated varieties of peas listed in this country alone. However, only a few of these are commercially

important. They may be classified generally as tall or dwarf, early or late, small pod or large pod. The most popular variety is probably the Alaskan, a tall, very early, small-pod pea. If planted in early May, this variety can be ready for table use in about sixty-two days. Many other varieties are almost equal in popularity, some of which are Little Marvel, Laxton, Gradus, and Giant Stride.

Green peas are available all year, but are particularly abundant March through July. California leads in production, with Florida, Texas, the Southern states, Idaho, Washington, Colorado, New York, and New Jersey also contributing an abundant supply of the nation's crops.

The pea is a fairly rich source of incomplete protein. As an alkaline ash vegetable, it is highly nutritious when eaten raw, and is more easily digested than beans. However, it takes a strong digestive tract to properly digest raw peas. To eat in their raw state, liquefy, and combine with other vegetables, proteins, or starches, to help aid in their digestion. Do not combine with fruits.

THERAPEUTIC VALUE

This alkaline-reacting vegetable is an outstanding source of vitamins A, Bp and C. The pea pods are very high in chlorophyll, iron, and calcium-controlling properties. Discarded pods are discarded vitamins and valuable minerals.

Fresh garden peas are slightly diuretic in action. They also give relief to ulcer pains in the stomach because they help use up the stomach acids. In cases of ulcers, however, peas should be pureed.

Peas do not have any other particular healing properties. People who have a vitamin A deficiency should eat them raw, liquefied, or in juice. They should be eaten in combination with non-starchy vegetables to get the full value of the vitamin A they contain.

NUTRIENTS IN ONE POUND

Calories

Protein

Fat

Carbohydrates

Calcium

Phosphorus

PEACH

Peaches have been cultivated in both China and Persia since ancient times and are probably Chinese in origin. The peach has been found in Chinese writings as far back as the tenth century B.C. In the fifth century B.C., Confucius refers to the "tao," the Chinese word for peach, in his writings. This "Persian apple," as the peach was called, was introduced into Greece and Rome about A.D. 100. Then it was introduced to northern Europe, and soon it became one of the most popular of all fruits. In Europe, France is known as the principal peach producing country. The early settlers brought the peach to the United States, and it found the soil and climate so congenial that three centuries after it reached America some of our leading botanists believed it to be native to this country.

Peach growing on a commercial basis began on a small scale in the United States in the early nineteenth century. In 1870, a man by the name of S. R. Rumph, of Marshallville, Georgia, produced the Elberta from a seed of Chinese clingstone peaches. He gave a seed of the same lot to L. A. Rumph, who produced a variety that became known as the Belle of Georgia. The Elberta became so popular in the South that by 1889 it was placed on the approved list of varieties sponsored by the American Pomological Society. From 1910 to the present time the Elberta has held the lead in commercial production.

Forty states produce peaches commercially. Although Georgia is known as "the peach state," California leads in production, but most of its peach crop goes into cans. The peach-growing states are, in order of production: California, Georgia, Michigan, South Carolina, North Carolina, Arkansas, Washington, Colorado, Texas, Alabama, Tennessee, Illinois, Pennsylvania, New York, and New Jersey.

Peaches are on the market from late May to mid-October. The peak is in July and August. Georgia usually takes the lead in large-quality shipment.

A peach of fine quality is firm and free from blemishes. It has a fresh appearance, and is either whitish or yellowish in color, combined with a red color or blush, depending on the variety. If the peach is picked .green or immature it will not ripen satisfactorily, and may develop a pale, weak color and will shrivel. The flesh will become tough and rubbery and will lack flavor. Peaches do not gain sugar after they are picked as they have no reserve of starch.

Peaches are wonderful in combination with other fruits in a

salad, and can also be mixed with vegetables. When eaten with other foods they are best with a protein meal. Cheese and peaches can be used in good combination, especially when traveling. They mix well with all dairy products.

THERAPEUTIC VALUE

Peaches, especially fruit that has a high color, are high in vitamin A. The peach has a high sugar and water content and is very laxative to the body. Peaches are wonderful in alkalinizing the blood stream, and they help stimulate the digestive juices. They can be used to regulate the bowel and build the blood.

Peaches are an excellent food for elderly people, because the body assimilates this food very easily. Because they are easy to digest, very ripe peaches can be eaten in cases of ulcers of the stomach or inflammation of the bowel, and in cases of colitis. For these conditions, peaches should be soaked, cooked, and pureed.

For those who are diet-conscious, peaches are wonderful in helping to eliminate toxins in the body, and they are good to eat on a weight-loss program. They make an ideal food with which to break a fast.

Peach leaves make an excellent tea that is wonderful as a cleanser for the kidneys. The stones of the peach have even been used in years past, broken up in broth, for their calcium content.

Most of the dried peaches sold today are processed in sulfur, and it is better to avoid them if good health is to be maintained. If you eat canned peaches packed in syrup, throw away the syrup and eat only the peach.

NUTRIENTS IN ONE POUND

Calories

Protein

Fat

Carbohydrates

Calcium

Phosphorus

PEAR

Pears were used as food long before agriculture was developed as an industry'. They are native to the region from the Caspian Sea westward into Europe. Nearly 1,000 years before the Christian Era. Homer referred to pears as growing in the garden of Alcinous. A number of varieties were known prior to the Christian Era. Pliny listed more than forty varieties of pears. Many varieties were known in Italy. France. Germany, and England by the time America was discovered.

Both pear seeds and trees were brought to the United States by the early settlers. Like the apple, pear trees thrived and produced well from the very start. As early as 1771 the Prince Nursery on Long Island. New York, greatest of the colonial fruit nurseries, listed forty-two varieties. The introduction of pears to California is attributed to the Franciscan Fathers. Led by Father Junipera Serra. in 1776. they planted seeds carried from the Old World.

In the eighteenth and nineteenth centuries greatly improved pears were developed, particularly in Belgium and France. In 1850. pears were so popular in France that the fruit was celebrated in song and verse, and it was the fashion among the elite to see who could raise the best specimen. When the better varieties were brought into the United States a disease attacked the bark, roots, and other soft tissues of the trees, and practically destroyed the industry in the East. The European pear thrives primarily in California. Oregon, and Washington and in a few narrow strips on the south and east sides of Lake Michigan. Lake Erie, and Lake Ontario, where there are relatively cool summers and mild winters. Under these conditions, the trees are not as susceptible to pear blight, or ■fire blight.*'

Another kind of pear, distinguished from the European ' "butter fruit"' with its soft, melting flesh, had developed in Asia, and is known as the sand pear. These have hard flesh with numerous "sand" or grit cells. Sand pears reached the United States before 1840. by way oi Europe, and proved resistant to fire blight. Hybrids oi sand pears and European varieties are now grown extensively in the eastern and southern pans of the United States. They are inferior to the European pear, but still better to eat than the original sand pear. The best European varieties grow in the Pacific States, and from these states come most of the pears used for sale as fresh fruit for processing.

Pears are grown in all sections of the country, but the Western

states (California, Oregon, and Washington), produce approximately 87 to 90 percent of all pears sold commercially. Practically all pears that are processed come from the Western states.

More than 3,000 varieties are known in the United States, but less than a dozen are commercially important today. The Bartlett outranks all other varieties in quantity of production and in value. It is the principal variety grown in California and Washington and is also the important commercial pear in New York and Michigan. It originated in England and was first distributed by a Mr. Williams, a nurseryman in Middlesex. In all other parts of the world it is known as Williams or Williams' Bon-Chretien. It was brought to the United States in 1798 or 1799 and planted at Roxbury, Massachusetts under the name of Williams' Bon Chretien. In 1817 Enoch Bartlett acquired the estate, and not knowing the true name of the pear, distributed it under his own name. The variety is large, and bell-shaped, and has smooth, clear yellow skin that is often blushed with red. It has white, finely grained flesh, and is juicy and delicious.

THERAPEUTIC VALUE

Pears have a fairly high content of vitamin C and iron. They are good in all elimination diets and are a wonderful digestive aid. They help normalize bowel activity.

Pears have an alkaline excess. They are a good energy producer in the winter, when used as a dried fruit, and are a delicious summer food when fresh.

NUTRIENTS IN ONE POUND

Calories 236 Iron 1.1 mg

Protein 2.6 g Vitamin A 901.U.

Fat 1.5 g Thiamine 0.8 mg

Carbohydrates 59.6 g Riboflavin 0.16mg

Calcium 49 mg Niacin 0.5 mg

Phosphorus 60 mg Ascorbic acid 15 mg

PEPPER, GREEN

The green pepper is very high in vitamin C. We get the benefit of this vitamin C if we eat fresh, raw peppers. They lose some of this vitamin C when cooked, but if properly steamed, not boiled or cooked over a high flame, we still get a great amount of good from peppers.

A green pepper adds zest and beauty to all sorts of green salads. A pepper cut in slices and filled with cream cheese makes a beautiful as well as nourishing food.

Green peppers are best eaten raw. They are good combined with apples, cheese, nuts, and dried fruits. Green peppers can also be stuffed with brown rice, meat substitutes, or meat itself. Raw green peppers in salads are good, too. If you find that the peppers are hard to get used to, try chopping them up in small pieces in your vegetable salads or in small strips and serve them with other fresh vegetables.

THERAPEUTIC VALUE

Peppers are classified as a protective food because they contain so many elements that build up resistance. They contain vitamin A, which makes our tissues more resistant, especially to colds and catarrhal infections in the respiratory organs, sinuses, ears, bladder, skin, and digestive tract. Vitamin A also promotes growth and the feeling of well-being. Vitamin B, also found in peppers, aids in food absorption and normalizes the brain and nervous system by increasing metabolic processes. Peppers are high in vitamin C, which is a wonderful health promoter as it wards off acidosis. The vitamin C in peppers compares to that of oranges and grapefruit.

The green pepper is high in silicon, and we need this element in our system to have beautiful hair, skin, nails, and teeth—it might well be called the "beauty element."

PERSIMMON

For centuries Japan and China have been growing the Oriental or Japanese persimmon. It is probably native to China, since it was introduced to Japan from that country. The Japanese consider it their national fruit but it is more properly called Oriental rather than Japanese persimmon, since it is not native to Japan. Commodore Perry's expedition, which opened Japan to world commerce in 1852, is credited with the introduction of this fruit to the United States.

The persimmon that is native to the United States grows wild in the East from Connecticut to Florida, and in the West from Texas to Kansas. This persimmon is much smaller than the Oriental, but has richer flesh. The wild fruit grows in sufficient abundance to satisfy local demand, and little or no shipping is done.

In general, persimmons that have dark-colored flesh are always sweet and nonastringent and may be eaten before they become too soft. Varieties with light-colored flesh, with the exception of the Fuyu variety, are astringent until they soften. The astringency is due to the presence of a large amount of tannin, the same substance found in tea. As the fruit ripens and sweetens the tannin disappears. Ripening can take place just as well off the tree as on.

The Japanese remove the "pucker" from persimmons by placing them in casks that have been used for sake, or Japanese liquor. Allowing persimmons to sweeten naturally will remove the "pucker," or tannin.

The season for persimmons is October through December, and the peak month is November. Almost all commercial shipments originate in California. The Hachiya is the largest and handsomest oriental variety grown in this country. As a rule, California produces a seedless variety, but the Hachiya grown in Florida has one

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NLTRIENTS IN O.VE POUND

PINEAPPLE

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Foods That Heal

four to ten inches long. A cluster of sword-shaped leaves surmounts the fruit.

Pineapples are grown in many parts of the world, but the United States is supplied principally from Cuba, Mexico, Hawaii, and Puerto Rico. They may be obtained all year long, but are most abundant from April through July. The peak months are June and July.

A ripe pineapple in quality condition has a fresh, clean appearance, a distinctive darkish orange-yellow color, and a decided fragrance. The "eyes" of the fruit are flat and almost hollow. If the fruit is mature it is usually heavier in proportion to its size. To test for ripeness, pull at the spikes. If they pull out easily, the fruit is ripe; discolored areas, or soft spots, are an indication of bruised fruit.

THERAPEUTIC VALUE

High in vitamin C, the pineapple is considered to be a protective fruit. It is wonderful for constipation and poor digestion. The pineapple helps digest proteins, and can be used in elimination diets. It leaves an alkaline ash in the body. Pineapple is thought to have a certain amount of iodine because it grows near the ocean.

When buying canned pineapple, make sure it is unsweetened. Pineapple goes well with fruit and nuts, and is good to eat on a fruit diet.

NUTRIENTS IN ONE POUND

PLUM AND FRESH PRUNE

The early colonists found plums growing wild along the entire Eastern coast. They were one of many fruits eaten by the Indians before the coming of the white man, and reports of early explorers

mention the finding of plums growing in abundance. Today, however, native plums are not important commercially. The European type of plums, Prunus Domestica, has replaced the native plum. Plum pits from Europe probably were brought to America by the first colonists, for it is reported that plums were planted by the Pilgrims in Massachusetts, and that the French brought them to Canada.

Although plums came to America by way of Europe, they are believed to have originated in Western Asia in the region south of the Caucasus Mountains to the Caspian Sea. According to the earliest writings in which the European plum is mentioned, the species dates back at least 2,000 years.

Another species, Prunus Institia, known to us as the Damson plum, also came to America by way of Europe. This plum was named for Damascus and apparently antedates the European type, although Damson pits have been found in the lake dwellings of Switzerland and in other ancient ruins.

Another important species, the Japanese plum, was domesticated in Japan, but originated in China. It was introduced in the United States about 1870. This type is grown extensively in California.

Plums are grown in some of the Spanish mission gardens of California at least as early as 1792, and the first prune plums grown in California were produced at Santa Clara Mission. However, the present California prune industry is not based on these but on the French prune, Petite Prune d'Agen, scions of which were brought to California from France in 1856 by Pierre Pellier. French-type prunes grown in California orchards were shipped in to San Francisco markets in 1859.

Botanically, plums and prunes of the European or Domestica type belong to the same species. The interchangeable use of the term ' 'plum'' and ' 'prune'' dates back for several centuries. Plum is Anglo-Saxon, and prune is French. Originally they were probably synonymous. It is uncertain just when the word prune was first used to designate a dried plum or a plum suitable for drying. The prune is a variety of plum that can be dried without fermenting when the pit is left in. Fresh prunes, as compared with plums, have firmer flesh, higher sugar content, and, frequently, higher acid content. A ripe, fresh prune can be separated from the pit like a freestone peach, but a plum cannot be opened this way.

Of all the stone fruits, plums have the largest number and greatest diversity of kinds and species. H.F. Tysser, editor of Fruit

Manual, published in London, says there are over 2,000 varieties. Samuel Fraser, in his book American Fruits, speaks of a list of about 1,500 varieties of Old World plums alone, and says there probably are just as many varieties of plums native to this continent. In addition, there is a long list of Japanese and Chinese plums.

Almost all of the fresh plums that are shipped in the United States are grown in California. There are two types of California plums, Japanese and European. The former are marketed early in the season and the latter in midseason or later. The Japanese varieties are characterized by their large size, heart-shape, and bright red or yellow color. Japanese varieties are never blue.

Plums and prunes of good quality are plump, clean, of fresh appearance, full colored for the particular variety, and soft enough to yield to slight pressure. Unless one is well acquainted with varieties, color alone cannot be relied upon an an indication of ripeness. Some varieties are fully ripe when the color is yellowish-green, others when the color is red, and others when purplish-blue or black. Softening at the tip is a good indication of maturity. Immature fruit is hard. It may be shriveled and is generally of poor color and flavor. Overmature fruit is generally soft, easily bruised, and is often leaky.

THERAPEUTIC VALUE

Fresh plums are more acid to the body than fresh prunes. When too many plums are eaten, an overacid condition results. When prunes are dried, however, they are wonderful for the nerves because they contain a phosphorus content of nearly 5 percent.

Prunes have a laxative effect. The dried prune is better to eat than the fresh prune or plum. The salts contained in the dried prune are valuable as food for the blood, brain, and nerves. The French prunes are considered the best for their value to the nervous system.

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NUTRIENTS IN ONE POUND

POMEGRANATE

Mohammed once told his followers: "Eat the pomegranate, for it purges the system of envy and hatred." The pomegranate is one of the oldest fruits known to man. Frequent references to it are found in the Bible and in ancient Sanskrit writings. Homer mentions it in his Odyssey, and it appears in the story of The Arabian Nights. The pomegranate is native to Persia and its neighboring countries, and for centuries has been extensively cultivated around the Mediterranean, spreading through Asia. King Solomon was known to have an orchard of pomegranates, and history speaks of the children of Israel wandering in the wilderness and remembering with longing the cooling taste of the pomegranate. Ancient Assyrian and Egyptian sculpture has depicted this fruit, and it is sometimes on ancient Carthaginian and Phoenician medals.

The word pomegranate is derived from the Latin word meaning "apple with many seeds." The fruit grows on a bush or small tree from twelve to twenty feet high. It grows to about the size of an orange or larger.

A pomegranate of good quality may be medium or large in size and the coloring can range from pink to bright red. The rind is thin and tough, and there should be an abundance of bright red or crimson flesh, with a small amount of pulp. The seeds are contained in a reddish, juicy pulp that is subacid and of fine flavor. They should be tender, easy to eat, and small in proportion to the juicy matter that surrounds them, while the juice should be abundant and rich in flavor.

There are many varieties of pomegranate. At least ten varieties were growing in southern Spain in the thirteenth century, as described by a writer of the time. It is a warm-climate fruit, and the leading producers in this country are California and the Gulf states.

Foods That Heal

This fruit will not mature in cooler climates, although there are dwarf forms grown in cool climates which have striking scarlet flowers that are sold commercially. Pomegranates are in season September through December, and October is the peak month.

THERAPEUTIC VALUE

Use only the juice of the pomegranate. This juice is one of the best for bladder disorders and has a slight purgative effect. For elderly people, it is a wonderful kidney and bladder tonic.

NUTRIENTS IN ONE POUND (edible portion)

POTATO

The potato is one vegetable that is abundant throughout the year. It comes in many varieties. Though called "Irish," the white potato is native to the mountains of tropical America from Chile to Mexico, and was widely cultivated in South America at the time of the Spanish Conquest. The Spaniards introduced the potato into Europe early in the sixteenth century, and it was Sir Walter Raleigh who showed England how to eat the potato with beef gravy. He, too, started the potato fad in colonial Virginia, but it was Sir Francis Drake who was supposed to have brought the potato to Ireland. The potato soon became second only to Indian corn as the most important food contribution of the Americas, and is now one of the most valuable vegetable crops in the world.

The potato is classed as a protective vegetable because of its high vitamin C content. It has been noted in the past that, as the potato became common, scurvy, which is prevalent where vitamin C is absent, became uncommon, and soon disappeared almost entirely in potato-eating countries.

I believe that if we had to confine ourselves to one food, the potato is the one on which we could live almost indefinitely, exclusive of other foods, as it is a complete food in itself. It was Professor Hinhede of Denmark, a food scientist during the last war, who proved to the world that a person could live on potatoes for a long period of time without any depreciation of body energy. In fact, he and his assistant lived three years solely on potatoes—raw and cooked. He not only proved the potato to be a complete food, but he also showed how inexpensive a diet it was at a cost of approximately only six cents a day. It is good, however, to eat potatoes with other vegetables; eating them by themselves may eventually cause constipation.

When selecting potatoes make sure they are smooth, shallow-eyed, and reasonably unblemished. Avoid the extra large potato as it may have a hollow or pithy center. Potatoes with a slight green color are sunburned and may have developed a bitter taste.

The energy value of the potato is approximately the same as bread, but it is a far better balanced food than bread, particularly in its content of potassium, iron, and vitamins C, B lt and G. The potato is also lower in calories. Because potatoes are a starchy food, they put less work on the kidneys.

It is best to eat potatoes in as raw a form as possible. However, raw, cut potatoes should be eaten as soon as they are cut, as their oxidation is very rapid. I know of no other food that will turn green, ferment, and break down quicker than potatoes will when they have been juiced.

Potatoes may be sliced raw and used in salads. Juice them, mixed with parsley, beets, or other vegetables for flavor. Potato juice is a great rejuvenator and is a quick way to get an abundance of vitamin C as well as other vitamins and minerals. Why not munch on a raw potato? It is no more peculiar for a child to eat a piece of raw potato than it is for him to eat a raw apple.

Instead of throwing away the potato peeling, eat it, because it is rich in mineral elements. At least 60 percent of the potassium contained in the potato lies so close to the skin that it cannot be saved if the potato is peeled. Furthermore, potassium is a salt, and you do not need to salt potatoes if the potato peelings are used. If you feel you need more seasoning, use a mineral broth powder (dehydrated vegetables) instead of table salt. Even using sweet butter in place of salted butter is better, and is not difficult to get used to when the flavor is enhanced with the addition of broth powder.

There are numerous ways to prepare and serve potatoes. They have a bland flavor, so they can be used frequently in meals. It is best to cook potatoes on a low heat, if possible, and if they are not baked they should be cooked in a vapor-sealed vessel to retain their goodness. The art of cooking can be used to build or to destroy.

It is necessary that we realize the difference between a properly steamed potato and a boiled potato—one is alkaline and the other is acid. According to the Bureau of Home Economics, United States Department of Agriculture, when ordinary cooking methods are used, from 32 to 76 percent of the essential food values, minerals, and vitamins are lost due to oxidation, or are destroyed by heat or dissolved in water. In a vapor-sealed utensil, oxidation is practically eliminated, less heat is required, and waterless cooking is possible. The vitamins and minerals are preserved for you and are not carried away by escaping steam.

The outside of the potato is the positive side. The negative side is the inside. The inside is carbohydrate and is acid in body reaction. So, it is best, when making alkalinizing broths for example, that you discard the center of the potato before adding the potato to the broth ingredients. Throw this part of the potato into your garden if you have one and it will do its part to rebuild the soil.

In preparing potatoes for cooking, scrub and wash them thoroughly. Use a stiff brush to remove the dirt. To bake, drop them first in very hot water to heat them, then rub them with oil to keep their skins from getting too hard in the process of baking and to help them be more easily digested. Remember to bake them at a slow oven heat. In the last five minutes of baking raise the oven heat to about 400°F to break down the starch grains.

Before serving baked potatoes, they may be cut in half, scooped out, and mashed with nut butter, avocado, or a little grated cheese. Garnish with parsley or chives. Or, take plain, baked potatoes, split open, and serve with a Roquefort, cream, and chive dressing.

THERAPEUTIC VALUE

Potatoes leave an alkaline ash in the body, are low in roughage, and may be used in the treatment of acidosis. They can also be used for catarrhal conditions.

When trying to overcome catarrhal conditions, cut the potato peeling about a half-inch thick and use it in broth or soup, cooking very little. The resulting broth will contain many important mineral elements.

Potato soup can also be used to great advantage in cases of uric acid, kidney, and stomach disorders, and for replacing minerals in the system. To make potato soup, peel six potatoes, making sure the peelings are about three-quarters of an inch thick. Place in water in a covered kettle and simmer twenty minutes. Add celery to change the flavor if desired. Add okra powder if the stomach is irritated.

The potassium in the potato is strongly alkaline, which makes for good liver activation, elastic tissues, and supple muscles. It also produces body grace and a good disposition. Potassium is the "healer" of the body and is very necessary in rejuvenation. It is a good heart element also, and potatoes can be used very well in all cases of heart troubles.

Anyone with ailments on the left side of the body—the negative side, or the heart and intestinal side of the body—can use carbohydrates that are negative in character. Potatoes are one of the best negative foods to use for building up the left side of the body.

To use an old remedy, take slices of potatoes and use as a pack over any congested part of the body. This type of pack draws out static, toxic material, or venous congestion in any part of the body. Use a narrow, thumb-shaped piece of potato to help correct hemorrhoid conditions.

To control diarrhea, cook potato soup with milk. The milk controls the diarrhea—it has a constipating effect, if boiled. The potato adds bulk, which is also necessary to control this trouble.

I believe that raw potato juice is one of the most volatile juices and the strongest juice that can be taken into the body. It is used in many cases of intestinal disorders, as well as for rejuvenation.

NUTRIENTS IN ONE POUND (raw and pared)

PUMPKIN

The pumpkin, along with other squashes, is native to the Americas. The stem, seeds, and parts of the fruit of the pumpkin have been found in the ruins of the ancient cliff dwellings in the southwestern part of the United States. Other discoveries in these ruins indicate that the pumpkin may even have been grown by the "basket makers," whose civilization precedes that of the cliff dwellers, and who were probably the first agriculturists in North America.

Present varieties of pumpkin have been traced back to the days of Indian tribes. One variety, the Cushaw, was being grown by the Indians in 1586.

BotanicalJy, a pumpkin is a squash. The popular term pumpkin has become a symbol, or tradition, at Halloween and Thanksgiving. This tradition dates as far back as the first colonial settlers.

Pumpkin can be served as a boiled or baked vegetable and as a filling for pies or in custards. It also makes a good ingredient for cornbread.

Pumpkins are grown throughout the United States and are used mostly in or near the producing area. They are classed as stock feed and pie types, some serving both purposes. The principal producers are Indiana, Illinois, New Jersey, Maryland, Iowa, and California. They may be found in stores from late August to March, the peak months being October through December.

Pumpkins of quality should be heavy for their size and free of blemishes, with a hard rind. Watch for decay if the flesh has been bruised or otherwise injured. Decay may appear as a water-soaked area, sometimes covered with a dark, mold-like growth.

THERAPEUTIC VALUE

Pumpkins are very high in potassium and sodium and have a moderately low carbohydrate content. They are alkaline in reaction and are a fair source of vitamins B and C. Pumpkins are good in soft diets.

Pumpkin can be used in pudding or it can be liquefied. One of the best ways to serve pumpkin is to bake it. Pumpkin seeds and onions mixed together with a little soy milk make a great remedy for parasitic worms in the digestive tract. To make this remedy, liquefy three tablespoons of pumpkin seeds that have been soaked three hours, one-half of a small onion, one-half cup soy milk, and

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one teaspoon honey. Take this amount three times daily, three days

in a row.

NUTRIENTS IN ONE POUND (without rind and seeds)

RADISH

The radish is a member of the mustard family, but is also related to cabbage, cauliflower, kale, and turnips. After this vegetable was introduced into Middle Asia from China in prehistoric times, many forms of the plant were developed. Even before the Egyptian pyramids were built, ancient records in Egypt indicate that radishes were a common food in that country. An ancient Greek physician wrote an entire book on radishes. In 1548, records show that people in England were eating radishes raw with bread or as a meat sauce. It is believed that Columbus introduced radishes to the Americas. They were seen in Mexico about 1500 and in Haiti in 1565, and were among the first vegetables grown by the colonists in this country.

Radishes are a cool season crop and, with long days and high temperatures, they go to seed. They can grow in all types of soil but may require readily available plant food. Some of the many varieties mature in twenty-one days, but the winter variety takes about sixty days. Radishes are marketed all year around, and the peak period is April through July. In the Orient, varieties are grown only for cooking, and in Egypt and the Near East a variety is grown for the green tops only. The American varieties, however, can be used for both roots and tops in salads, and cooked. Some of the larger varieties that are grown for pickling, cooking, and drying in the Orient are now being experimented with on the West Coast by Oriental gardeners, but they are used chiefly as a local product.

Foods That Heal

A good-quality radish is well-formed, smooth, firm, tender, and crisp, with a mild flavor. The condition of the leaves does not always indicate quality, for they may be fresh, bright, and green, while the radishes may be spongy and strong, or the leaves may be wilted and damaged in handling, while the radishes themselves may be fresh and not at all pithy. Old, slow-growing radishes are usually strong in flavor, with a woody flesh. Slight finger pressure will disclose sponginess or pithiness.

THERAPEUTIC VALUE

Radishes are strongly diuretic and stimulate the appetite and digestion. The juice of raw radishes is helpful in catarrhal conditions. The mustard oil content of the radish makes it good for expelling gallstones from the bladder.

A good cocktail can be made with radishes. This cocktail will eliminate catarrhal congestion in the body, especially in the sinuses. It will also aid in cleansing the gall bladder and liver. To make this cocktail, combine one-third cucumber juice, one-third radish juice, and one-third green pepper juice. If desired, apple juice may be added to make this more palatable.

An excellent cocktail for nervous disorders is made from radish juice, prune juice, and rice polishings. This drink is high in vitamin B and aids in the flow of bile.

NUTRIENTS IN ONE POUND

Calories

Protein

Fat

Carbohydrates

Calcium

Phosphorus

49 2.9g

3g 10.3g 86 mg 89 mg

Iron

Vitamin A Thiamine Riboflavin Niacin Ascorbic acid

2.9 mg 30I.U. .09mg .09mg .9mg 74 mg

RASPBERRY

The red raspberry was first cultivated about 400 years ago on European soil. Cultivation spread to England and the United States, where the native American raspberry was already well known.

In 1845, Dr. Brinkle of Philadelphia became the first successful producer of raspberries in this country, and he originated many varieties. By 1870, this berry had become an important crop in the United States.

The red raspberry is native to the northern United States, and the black raspberry is found in the South. The purple raspberry is a hybrid between the red and the black, and did not become important until about 1900.

The raspberry has a wide range of colors. A yellow raspberry is found growing wild in many areas, particularly in Maryland. The Asiatic species of raspberry has a color that ranges through red, orange, yellow, lavender, purple, wine, to black. Even white berries are found in many species in their wild state. Pink berries have been found in Alabama and Oregon, and lavender ones in North Carolina. In the West, the wild black raspberry is often not quite black, but rather a deep wine in color. The market berry is usually the cultivated berry and is both red and black. There are many varieties of each that are popular. The market supply runs from mid-April through July, and the peak month is July.

A quality berry is plump, with a clean, fresh appearance, a solid, full color, and is usually without adhering caps. Berries with caps attached may be immature. Overripe berries are usually dull in color, soft, and sometimes leaky.

THERAPEUTIC VALUE

Raspberries are considered a good cleanser for mucus, for catarrhal conditions, and for toxins in the body. They are a good source of vitamins A and C. Raspberries leave an alkaline reaction. They should never be eaten with sugar.

Raspberries are wonderful in juice form and can be used as a cocktail before meals, since they stimulate the appetite. Raspberry juice is delicious mixed with other juices.

Foods That Heal

NUTRIENTS IN ONE POUND

RUTABAGA

The rutabaga, believed to be a hybrid of the turnip and some form of cabbage, has a much more recent origin than the turnip. Some authorities say rutabagas are native to Russia and Siberia, others that the new species was first found in Europe some time in the late Middle Ages and probably originated in Scandinavia. It is said there was no record of the rutabaga until 1620 when the Swiss botanist, Casper Bauhin, described it. The word "rutabaga" comes from the Swedish "rotabagge." "Rota" means "root." It is often called Swedish turnip.

The rutabaga was known in the United States in about 1800 as "turnip-rooted cabbage." Both white and yellow-fleshed rutabagas have been known in Europe for more than three hundred years. In England, rutabagas were grown in the royal gardens in 1664. Bo-tanically, the rutabaga is a member of the same genus that cabbage, kale, cauliflower, Brussels sprouts, collards, broccoli, turnips, and others belong to, the genus Brassica. However, it is a distinct spe-

cies.

The roots of the rutabaga are either globular or elongated, and the leaf has no hair and is fleshier than the turnip. Also, the rutabaga has a longer ripening period. The turnip has flat roots, hairy leaves that are not fleshy, and the plants take less time to mature. Additionally, the rutabaga has much denser flesh than the turnip and is somewhat higher in total dry matter and total digestible nutrients. Although there are white-fleshed and yellow-fleshed varieties of both turnips and rutabagas, most rutabagas are yellow-fleshed and most turnips are white-fleshed. A further important difference is that the rutabaga grows best where the weather is colder, and is principally cultivated in the northern latitudes.

Rutabagas should be firm and fairly smooth, with few leaf scars

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209

around the crown and with very few fibrous roots at the base. Soft or shriveled rutabagas are undesirable, because they will be tough when cooked. Avoid roots that are light for their size, as they are likely to be tough, woody, pitted, or hollow and strong in flavor.

THERAPEUTIC VALUE

Rutabagas are sometimes recommended for cases of constipation. However, because of their mustard oil content, they are apt to cause gas. They should not be used by anyone who suffers with kidney troubles. Rutabagas contain more vitamin A than turnips.

Rutabagas should be steamed or stewed. They are a starch food, and this should be considered when combining them with other foods.

NUTRIENTS IN ONE POUND

SALSIFY

Salsify is a perennial herb that grows wild in Europe and Asia. It is also called common viper's grass or the oyster plant. Wild chicory and bitter chicory are often improperly categorized as salsify.

The salsify root may be prepared the same way as parsnips. It is quick-cooking and can be served with different sauces. The tender leaves can be used in salad.

THERAPEUTIC VALUE

Salsify contains a natural insulin that, when digested by the stomach's hydrochloric acid, helps take place of the starch digestion that the pancreas would have to do. It has an alkaline ash.

Foods That Heal

NUTRIENTS IN ONE POUND (with tops)

SNAP BEAN

Both green and yellow snap beans are said to be native to South America and were introduced into Europe in the sixteenth century. There are over 150 varieties of these beans in cultivation today. Florida is the main producer of these beans, and California and other southern states also produce large quantities. Snap beans are available throughout the year, but their peak months are November through January, and April through June.

Good quality snap beans will snap readily when broken. The most desirable are pods with immature seeds. They should be well-formed, bright, fresh, young, and tender. Beans that have a dull or wilted appearance and whose seeds are half-grown or larger should be avoided, as they will probably be tough or woody.

Beans should not be overcooked, because this destroys the food value as well as the fresh green color. They can be run through a juice machine to make a very healthy juice. This juice may be more palatable when combined with other vegetable juice.

THERAPEUTIC VALUE

Beans, especially green beans, are an alkaline vegetable. The yellow or wax bean is inferior to the green bean in its chemical value to the blood, but is good to eat occasionally. Beans are high in protein, and are essential on a vegetarian diet.

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211

NUTRIENTS IN ONE POUND (including inedible ends and strings)

SOYBEAN

The soybean has grown extensively in Asia for hundreds of years. Now, the United States is the largest producer of soybeans, supplying two-thirds of the world's soybeans. The soybean is becoming more and more important, as people become aware of its nutritive value.

There are hundreds of varieties of soybeans. The soybean is a food that is rich in protein and minerals, and is the cheapest source of vegetable protein. Soy milk is similar to cow's milk but is much lower in fat; soy flour is good for making flat breads and bread-sticks; and soy meal is valuable as livestock feed. However, the main product extracted from soybeans is soybean oil.

Soybeans are often used as a meat substitute, but I believe that this.use has been overrated. They do have a high protein content, but are also high in starch; a person using them as an exclusive protein may become starch-logged. Soy milk, however, will not cause this reaction.

THERAPEUTIC VALUE

The soybean is valued for its high protein content, but it also has an exceptionally high amount of many other vitamins and minerals. Soybean oil will become more and more popular for both industrial and home use, since it is not only excellent for frying, is easily digestible, and contain no cholesterol, but also rejuvenates glands. Soy has an alkaline reaction.

SPINACH

Spinach is native to Iran and adjacent areas, but did not spread to other parts of the world until the beginning of the Christian Era. The first record, written in Chinese, states that spinach was introduced into China from Nepal in A.D. 647. It reached Spain about A.D. 1100, brought by the Moors from North Africa, where it had been introduced by way of ancient Syria and Arabia. The prickly-seeded form of the vegetable was known in Germany in the thirteenth century and was commonly grown in European monastery gardens by the fourteenth century. A 1390 cookbook for the court of Richard II had recipes for "spynoches." The smooth-seeded form was described in 1552. Spinach was probably brought to the United States early in colonial days, but commercial cultivation did not start until about 1806 and the first curly-leaved variety was introduced in 1828.

Spinach (Spinacia Oleracea) is a small, fleshy-leaved annual of the goosefoot family. It is a quick-maturing, cool season crop that is hardy and will live outdoors over winter throughout most of the area from New Jersey southward along the Atlantic Coast and in most parts of the lower South. There are two other plants called spinach, but they are not genuine: New Zealand spinach and Mountain spinach, or garden orach. The former, sometimes called ice plant, is a small annual of the carpetweed family. It is chiefly an Australasian and Japanese herb used as a substitute for spinach. Mountain spinach also belongs to the goosefoot family. In the western United States it is part of the vegetation referred to as greasewood and is sometimes call saltbush.

Spinach has been both praised and abused. It has been popularized in the comic strips by the herculean feats of Popeye the sailor. On the other hand. Dr. Thurman B. Rice of the Indiana State Board

Fruits and Vegetables

213

of Health says, "If God had intended for us to eat spinach he would have flavored it with something." But flavoring is a job for cooks. The way spinach is thrown in a pot with a large quantity of water and boiled for a half hour or more, it's a wonder even Popeye relished it. Spinach should be cooked in a steamer with very little or no added water other than that clinging to the leaves after washing. If you insist on boiling it, again use only the water clinging to the leaves after washing, and cook in a covered pan for not more than ten minutes.

THERAPEUTIC VALUE

Spinach is an excellent source of vitamins C and A, and iron, and contains about 40 percent potassium. It leaves an alkaline ash in the body. Spinach is good for the lymphatic, urinary, and digestive systems.

Spinach has a laxative effect and is wonderful in weight-loss diets. It has a high calcium content, but also contains oxalic acid. This acid combines with calcium to form a compound that the body cannot absorb. For this reason, the calcium in spinach is considered unavailable as a nutrient. This is of small importance, however, in the ordinary diet. The oxalic acid factor would become important only if a person relied largely on spinach for calcium. The only effect the acid would have is if a large quantity of spinach juice were taken. This might cause disturbing results in the joints.

NUTRIENTS IN ONE POUND

SQUASH

Squash is native to the Western Hemisphere and was known to the Indians centuries before the arrival of the white man. It is a member of the cucurbit family, which includes pumpkins and gourds as

well as cucumbers, muskmelons, and watermelons. Squash as we know it today is vastly different from the kind the Narragansett Indians dubbed "askutasquash," meaning "Green-raw-unripe"— which, incidentally, was the way they ate it. We still follow their example and eat summer squash while tender and unripe, though it is usually cooked.

Squash is best when steamed or baked; some people even use it in soup. The Hubbard squash, due to its hard shell, is usually baked in the shell. Squash may be used to add variety to the menu. Summer squash is boiled or steamed and served as a vegetable with drawn butter or cream sauce, or it may be served mashed. The delicate flavor of summer squash is lost by boiling it in large quantities of water and, of course, nutrients are lost when the cooking water is thrown away.

Squash may be grouped in five general types: Hubbard, Banana, Turban, Mammoth, and Summer. The latter are actually pumpkins. However, they are listed as squashes because that is what they are called in the market.

Summer squash should be fresh, fairly heavy for its size, and free from blemish. The rind should be so tender that it can be punctured very easily. Hard-rind summer squash is undesirable because the flesh is likely to be stringy and the seeds and rind have to be discarded. Winter squash should have a hard rind. Soft-rind winter squash is usually immature, and the flesh may be thin and watery when cooked, and lack flavor.

THERAPEUTIC VALUE

Winter squash contains more vitamin A than summer squash. Both are low in carbohydrates and can be used in all diets. Squash is a high potassium and sodium food that leaves an alkaline ash in the body. It is very good for the eliminative system.

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215

NUTRIENTS IN ONE POUND (summer squash)

STRAWBERRY

The strawberry is native to North and South America. An early Chilean variety was taken to Peru in 1557 and this same variety is still growing in Chile, Peru, Ecuador, and other South American countries. The modern strawberry was developed in Europe.

Most strawberry varieties that grow commercially today have originated within the last fifty-five years. Territories for their growth have expanded to almost every state in the Union, including the interior of Alaska.

How the name "strawberry" first came into use is often disputed. One researcher tells us that it was because straw was used between the rows to keep the berries clean and to protect the berries in the winter. Another explanation is that in Europe ripe berries were threaded on straws to be carried to market.

In 1945, about fifteen varieties constituted 94 percent of the total commercial market. The leading variety in the United States is the Blakemore, which originated in Maryland in 1923. Its firmness, earliness, and the fact that it holds its color when stored make it a leading market berry. The Klondike is grown extensively in Southern California and is one of the best shipping varieties. The Klon-more is native to Louisiana. Because it appears earlier, it is more

Foods That Heal

resistant to disease and is fast replacing the Klondike in that state. Other popular varieties are the Howard 17 and the Marshall, which both originated in Massachusetts.

Strawberries are at their peak of abundance in April, May, and June; January, February, March, and July are moderate months.

Quality strawberries are fresh, clean, and bright in appearance. They have a solid red color, and the caps are attached. Strawberries without caps may have been roughly handled or are overmature.

THERAPEUTIC VALUE

Strawberries are a good source of vitamin C, and contain a large amount of fruit sugar. They are an excellent spring tonic, and are delicious when juiced.

They can be considered an eliminative food, and are good for the intestinal tract. Strawberries have an alkaline reaction in the body. Because of their high sodium content, they can be considered "a food of youth." They also have a good amount of potassium.

Many people complain about getting hives from strawberries. This is usually because they are not ripened on the vine. If you are allergic to strawberries, try this: run hot water over them, then immediately follow this by running cold water over them. This takes the fuzz off the outside of the berries, which is believed to be the cause of the hives.

The seeds of the strawberry can be irritating in cases of inflammation of the bowel or colitis.

NUTRIENTS IN ONE POUND

Calories

Protein

Fat

Carbohydrates

Calcium

Phosphorus

179 3.5g 2.6g 35.3 g 122 mg 118mg

Iron

Vitamin A Thiamine Riboflavin Niacin Ascorbic acid

3.5 mg

2501.U.

0.13mg

0.29 mg

1.3 mg

261 mg

SWEET POTATO

The sweet potato should be thought of as a true root and not a tuber, as is commonly believed. It has been one of the most popular

foods of tropical and subtropical countries for centuries. Columbus and his men were fed boiled roots by the natives of the West Indies, which these men described as "not unlike chestnuts in flavor.'' This new food was carried back to Spain, and from there it was introduced to European countries. De Soto found sweet potatoes growing in the gardens of the Indians who lived in the territory that is now called Louisiana.

During the Civil War, troops short of rations found they could live indefinitely on sweet potatoes alone. The Japanese on Okinawa could not have held out as long as they did if they had not been able to raid sweet potato patches at night. In 1913 the supply of sweet potatoes was so large and the demand so small that Louisiana towns sold them for fifty cents a barrel.

There are two main types of sweet potatoes; those that are mealy when cooked, and those that are wet when cooked—popularly miscalled "yams." Actually, there are few yams grown in this country, and they are grown almost solely in Florida.

Decay in sweet potatoes spreads rapidly and may give the entire potato a disagreeable flavor. This decay may appear in the form of dark, circular spots or as soft, wet rot, or dry, shriveled, discolored and sunken areas, usually at the ends of the root.

Use the sweet potato baked, steamed, or roasted, in puddings or pies. Whenever possible, they should be cooked in their jackets, to conserve the nutrients. If you wish to discard the skin, this vegetable is much easier to peel when cooked. When combining the sweet potato with other foods, remember that it is a little more difficult to digest than the white potato.

THERAPEUTIC VALUE

The sweet potato is good for the eliminative system, but is a little more difficult to digest than the white potato. It contains a great deal of vitamin A and is a good source of niacin.

SWISS CHARD

Swiss chard is a member of the beet family. Unlike most members of this family, chard does not develop an enlarged, fleshy root. Instead it has large leaves with thickened midribs, and both ribs and leaves are edible. The roots are hard and woody.

Swiss chard is a temperate zone biennial that withstands rather severe winters. It is of the same species as garden beets, mangel-wurzels, and sugar beets, and readily intercrosses with them through airborne pollination.

Chard is the beet of the ancients. Aristotle wrote about red chard and Theophrastus mentioned light-green and dark-green types of chard in the fourth century B.C. The Romans called this plant "beta," and the Arabs called it "selg." But chard was used as a potherb in the Mediterranean lands, Asia Minor, the Caucasus, and the Near East, long before Roman times. Wild beets grow widely in these areas.

Beets of the type that produce large, fleshy, edible roots were unknown before the Christian era. The ancients apparently used the root of the wild beet or chard for medicinal purposes only. Chard has been used in Europe for as long as there are definite records of food plants.

THERAPEUTIC VALUE

Swiss chard contains a great deal of vitamin C, vitamin A, potassium, sodium, and calcium. It is best not to cook it for a long time, because its vitamin content will decrease.

This vegetable is low in calories and high in alkaline ash. It is good when combined with other vegetables in salads, and helps ward off colds. It is beneficial to the digestive system, because it

contains many of the vitamins and minerals essential to its operation.

NUTRIENTS IN ONE POUND (including 14 percent inedi ble parts)

'Calcium may not be available for body use because of the presence of oxalic acid.

TANGERINE

The tangerine is a citrus fruit that has been in cultivation in Southeastern Asia for probably more than 4,000 years. The name "tangerine" is supposed to be derived from Tangier, Morocco, and includes all the red-skinned mandarin oranges. They are all loose-skinned, peeling as easily as a glove off your hand—thus the name ''kid-glove" oranges was started in Florida in 1870 by Colonel George L. Dancy.

Sir Abraham Hume introduced the mandarin orange into England in 1805, and by 1850 it was well known in Italy. Between the years of 1840 and 1850, the Italian Consul brought the mandarin orange to Louisiana, planting it in the consulate grounds at New Orleans. From there the orange was taken to Florida, and in 1871, Colonel Dancy of Buena Vista, Florida began cultivation of the Dancy tangerine, the only tangerine now extensively growing there. The Clementine, which originated in the gardens of the orphanage of Misserghin, in Algeria, and was named in honor of Brother Clement, is also gaining in popularity in the United States, as is the Ponken, a famous Oriental fruit.

The season for marketing the tangerine is from November through May, and the peak months are December and January. A considerable amount of this fruit is on the market in November, February, and March.

Foods That Heal

Quality tangerines should be heavy for their size, which indicates ample juice content. They should have the characteristic deep orange or almost red color.

Mature fruit usually feels puffy because of the looseness of the skin.

THERAPEUTIC VALUE

Tangerines are high in vitamin C. The thin membrane that covers the segments contains a digestion-aiding factor, and should always be eaten. They have the same therapeutic value as oranges.

NUTRIENTS IN ONE POUND

TOMATO

It is believed that the present type of tomato is descended from a species no larger than marbles, that grew thousands of years ago. The tomato is native to the Andean region of South America and was under cultivation in Peru in the sixteenth century at the time of the Spanish conquest. Before the end of the sixteenth century, the people of England and the Netherlands were eating and enjoying tomatoes. The English called it the "love apple," and English romancers presented it as a token of affection; Sir Walter Raleigh is said to have presented one to Queen Elizabeth.

M. E Come is credited with being the first man to eat a tomato. His fellow citizens of Newport, Rhode Island, erected a monument to him, because the tomato was considered poisonous until Mr. Come dared to eat one.

By cultivation and use the tomato is a vegetable; botanically, it is a fruit, and can be classified as a berry, being pulpy and containing one or more seeds that are not stones. It is considered a citric

acid fruit and is in the same classification as oranges and grapefruit. Some oxalic acid is also contained in the tomato.

Consumption of tomatoes is on the increase. They are the third most important vegetable crop on the basis of market value; the first is potatoes. Tomatoes are produced in all states. In order of importance, the producers are: Texas, California, Florida, Ohio, and Tennessee. In the first four months of the year heavy shipments are imported from Mexico and Cuba. Fresh tomatoes are available all year, either from domestic production or imports. June and August are the peak months.

Tomatoes number greatly in variety, but it is estimated that only sixteen varieties are included in 90 percent of all tomatoes grown in the United States. Their characteristic colors range from pink to scarlet. A white tomato has recently been developed that is supposed to be acid-free. A good, mature tomato is neither overripe nor soft, but well developed, smooth, and free from decay, cracks, or bruises. Spoiled tomatoes should be separated immediately from the sound ones or decay will quickly spread.

If fresh, ripe tomatoes are unavailable, canned tomato and canned tomato juice are fine substitutes. It is preferable to use tomato puree, rather than canned tomatoes put up in water. Puree contains more vitamins and minerals.

Tomatoes are best when combined with proteins. Use tomatoes in both fruit and vegetable salads. They are cooling and refreshing in beverages, and are especially good as a flavoring for soups. Tomatoes can be used to give color, and make green salads more inviting.

Tomato juice should be used very soon after it has been drawn from the tomato, or after the canned juice is opened. If it is opened and left that way, it will lose much of its mineral value, because it oxidizes very quickly.

Tomatoes should be picked ripe, as the acids of the green tomato are very detrimental to the body and very hard on the kidneys. Many of the tomatoes today are grown in hothouses and are picked too green and allowed to ripen on their way to the markets or in cold storage plants built for this purpose. If the seeds, or the internal part of the tomato, is still green, while the outside is red, this is an indication that the fruit has been picked too green.

THERAPEUTIC VALUE

The tomato is not acid forming; it contains a great deal of citric acid but is alkaline forming when it enters the bloodstream. It increases the alkalinity of the blood and helps remove toxins, especially uric acid, from the system. As a liver cleanser, tomatoes are wonderful, especially when used with the green vegetable juices.

In many of the sanitariums in Europe tomatoes are used as a poultice for various conditions in the body. There is a mistaken belief that tomatoes are not good for those who have rheumatism and gout. People with these conditions should mix tomato juice with other vegetable juices to avoid a reaction that may be too strong.

Whenever the blood is found to be stagnant in any part of the body, a tomato poultice is wonderful as a treatment in removing that stagnation. It acts as a dissolving agent or solvent.

Tomatoes are very high in vitamin value. They are wonderful as a blood cleanser, and excellent in elimination diets. However, they should not be used to excess on a regular basis. Tomato juice can be used in convalescent diets, in combination with other raw vegetable juices such as celery, parsley, beet, and carrot juice.

NUTRIENTS IN ONE POUND

Calories 97 Iron 2.7 mg

Protein 4.5 g Vitamin A 4,0801.U

Fat 0.9 g Thiamine 0.23 mg

Carbohydrates 17.7 g Riboflavin 0.15mg

Calcium 50 mg Niacin 3.2 mg

Phosphorus 123 mg Ascorbic acid 102 mg

TURNIP AND TURNIP GREENS

The turnip, which belongs to the mustard family, is reported to have come from Russia, Siberia, and the Scandinavian peninsula. It has been used since ancient times. Columella wrote in A.D. 42 that two varieties of turnips were grown in what is now known as iTance. Pliny refers to five varieties, and stated that the broadbot-tom flat turnip and the globular turnip were the most popular.

Back in the sixteenth century, giant turnips created comment. In 1558, Matthiolus spoke of having heard of long purple turnips weighing thirty pounds; however, this may be considered small compared with the turnip weighing one hundred pounds grown in California in 1850.

Carrier sowed turnip seed in Canada as early as 1540, and they were cultivated in Virginia in 1609, and in Massachusetts as early as 1629. In 1707 they were plentiful around Philadelphia, and their use was recorded in South Carolina as early as 1779.

Turnips may be served steamed, with drawn butter or cream sauce. They are also excellent raw and shredded in salads.

Turnip greens are excellent cooked the same way spinach is usually cooked. The greens should be cooked in a covered pan until tender, using only the water that clings to the leaves.

Regardless of variety, turnips have much the same flavor if grown under the same conditions. They may be distinguished by shape, as round, flat, or top-shaped, and also by color of the flesh-white or yellow—by the color of the skin, and by the leaves. Varieties like Seven Top and Shogoin are grown almost exclusively for the leaves.

The most popular variety is the Purple Top White Globe. This variety has a large globe-shaped root, with an irregularly marked purple cap, and its flesh is white, sweet, crisp, and tender. The leaves are dark green, large, and erect.

THERAPEUTIC VALUE

Turnips are very high in sulfur and are sometimes gas forming. The root vegetable can be considered a carbohydrate vegetable. If eaten raw, they have a high content of vitamin C. Turnip juice is especially good for any mucous and catarrhal conditions. They have been used successfully in all bronchial disturbances, even asthma. Turnip packs over the chest are good for relieving bronchial disorders and packs over the throat are good for sore throats. When fresh and young, turnips can be used raw in salads. They leave an alkaline ash, and have a low calorie content and low carbohydrate content. They can be used in most diets.

Turnip leaves are considered good for controlling calcium in the body, as are all other greens. They have been used successfully in the South to combat pellagra, which is a disease caused by lack of calcium in the body.

Foods That Heal

NUTRIENTS IN ONE POUND (root vegetable)

WATERCRESS

Watercress is a member of the mustard family, which includes cabbage, kale, and broccoli. It is believed these foods originated in the Eastern Mediterranean and Asia Minor areas.

Watercress, common in Europe, North America, and lower South America, is an aquatic perennial that grows in regions that have small natural streams and limestone. The plants thrive when submerged in fresh running water, and there is no danger of winter-killing as long as the water does not freeze solid. Watercress grows in moist soil, usually along the banks of streams, and in recent years has been grown in greenhouses. Partial shade, moist soil, high humidity, and lime result in satisfactory growth. It is grown for its small, round, pungent leaves, which are eaten raw as salads or as garnishes, and as an ingredient in soups. Because of its flavor, watercress makes a tangy seasoning agent.

Brazilians have used watercress for treating tuberculosis, and experiments have reportedly shown improvement in a number of patients. Supposedly, the bacteria in watercress destroys the tuberculosis bacteria. Natives of Brazil have long produced a syrup which is claimed, in some cases, to be a remedy for this disease. This syrup is made by placing alternate layers of moist watercress

and sugar in an earthen jar and burying it for fifteen to twenty-days. After the liquid settles, the resulting syrup is supposed to be palliative and curative.

THERAPEUTIC VALUE

Watercress is a very alkaline food, and is most effective on a reducing diet. It is one of the best foods for taking care of catarrhal conditions and for purifying the blood. Watercress makes an excellent addition to vegetable juices.

Watercress is high in alkaline salts and the vitamins essential to warding off catarrhal conditions. It is good for glandular secretions and for the liver. Watercress is high in water content, so it is a wonderful dissolves It is very high in sulfur and potassium, a mild stimulant.

NUTRIENTS IN ONE POUND

Part Three The Recipes

Recipes

Fruits and Vegetables

As a nutritionist, I have traveled across the country and around the world, seeing firsthand how diet affects the way we feel. Time and time again, I have been struck with the important place that food has in a healthy, active lifestyle. And when made lovingly and with only the freshest ingredients that are low in calories, and high in minerals, vitamins, and much-needed fiber—and with so many variations—even the fussiest eater is pleased.

Here are some of the very best of my recipes, each recipe shows you how to create a dish that is wholesome, satisfying, and truly delicious. From the classic Apple-Millet Pie to the exotic Potatoes and Kale a la Grecque, these meals combine fresh ingredients that nourish the body while delighting the palate.

The simple-to-make soup recipes will help you concoct both hearty and refreshing soups—soups that round out a meal, and soups that are a meal in themselves.

I hope that you will enjoy these recipes as much as I do, and that you will learn how to enhance your meals with the good taste of fresh and natural ingredients.

230 APPLE

Foods That Heal

APPLE

APPLE-MILLET PIE

There are many recipes for apple pie, but this is one of my favorites.

Vl cup millet

\ l /2 cups water

2 /3 cup maple syrup

V^ cup yogurt

5 cups sliced apples (tart apples are best)

Cinnamon (optional)

1 double-crust 10-inch whole wheat pie shell, unbaked

Yield: 1 double-crust 10-inch pie Tune: 1 hour, 20 minutes

1. Wash the millet and put it in a saucepan with the water. Bring to a boil. Lower the heat and simmer the millet until the water is absorbed (about 20 minutes).

2. Blend the cooked millet, maple syrup, and yogurt together in a blender or food processor, until smooth and creamy.

3. Mix the sliced apples with the millet cream and place the mixture in an unbaked 10-inch pie shell. Sprinkle with cinnamon, if desired, and cover with the top crust. Cut some holes in the top crust to allow steam to escape.

4. Bake the pie at 400°F for 10 minutes, then lower the heat to 350°F and bake for 35 minutes more, or until the crust is golden.

ARTICHOKES

STUFFED ARTICHOKES

Worth their price, artichokes are an epicure's delight. Unlike many treats, however, they are low in calories and as healthy as they are delicious. Artichokes may be cooked whole, halved, or stuffed. Italians say that artichokes are good for the liver and they often serve them as an accompaniment to a rich meal.

To clean: Wash the artichoke well, letting the water run down between the leaves. Cut a thin slice off the bottom of the stem. Also pull off and discard any discolored exterior leaves.

2 large or 4 medium-sized artichokes

1 tablespoon olive oil

2 tablespoons sliced minced onion

1 Vf2 cups finely chopped mushrooms

1 cup whole wheat bread crumbs

V4 cup grated Romano or Parmesan cheese

l /2 teaspoon oregano

Serves: 2-4 Time: IV2 hours

1. Slice the stem off each artichoke so that each will stand upright. (Don't throw away the stems; they are good to eat. Either cook the stems with the artichokes or save them for a soup or broth.)

2. Using a sharp knife or scissors, cut away and discard the top V3 to l /2 of each leaf. Spread the leaves apart with your hands, then reach down into the center of each artichoke and cut out the choke. Use a small, sharp knife to do this. Rinse the artichokes brieflyunder cold running water to remove any remaining pieces of the choke.

3. Heat the oil in a skillet. Add the onion and the mushrooms. Saute until tender. Remove the skillet from the heat and stir in the bread crumbs, cheese, and oregano. Mix well.

4. Fill the center cavity of each artichoke with the stuffing mixture. Place the stuffed artichokes in a kettle (stem end down)

Foods That Heal

with about V/2 inches of water. Cover and bring to a boil. Lower the heat and simmer for about 40 minutes (for medium-sized artichokes) to 1 hour (for large ones), or until tender. (You can tell when an artichoke is tender by pulling off a leaf and tasting it.) Check occasionally, adding more water if needed.

ASPARAGUS

AS PARAGUS WITH MUSHROO MS

Tender green asparagus is one of springtime's finest gifts.

To Clean: Occasionally I find a bunch of asparagus that has some sand under the little scales that are on the stem. If you find this, remove the scales as you wash the asparagus. If not, just rinse thoroughly under running water.

Break the tough part of the stalks off as far down as possible. The part of the stem that does not snap when you bend it is too tough to serve as a steamed vegetable. However, it may be used in a soup stock or blended in a cream soup.

1 pound fresh asparagus

2 tablespoons oil Vl cup finely chopped onions

2 cups sliced mushrooms

SAUCE

Va cup water or vegetable stock

1 tablespoon rice vinegar or lemon juice

1 tablespoon shoyu, or to taste

1 l /2 teaspoons arrowroot

Serves: 4

Time: 20 minutes

1. Clean the asparagus and either cut the stalks into IV2 inch pieces or leave them whole, as desired. Steam until just barely tender.

Fruits and Vegetables—Recipes AVOCADO 233

2. Heat the oil in a skillet. Add the onions and saute until tender.

3. In a small bowl, mix together the sauce ingredients. Pour the sauce over the sauteed mushrooms and onions Cook over medium-high heat, stirring constantly, until the mixture thickens. If the asparagus is cut into small pieces, add it to the mushrooms and sauce. Mix Well. If the asparagus is whole, place it on individual serving plates and spoon the sauce over the asparagus.

AVOCADO

AVOCADO BREAD

Avocado replaces the oil in this bread.

1 cup mashed ripe avocado (at room temperature)

V4 cup honey

2 cups warm water

2 tablespoons dry active yeast

1 tablespoon sea salt

7 l /2 cups whole wheat bread flour (approximately)

Yield: 2 loaves Time: 3V2 hours

1. Mix together all the ingredients except for the whole wheat bread flour. Let the mixture sit for 10 minutes.

2. Stir in enough flour to make a kneadable dough. Turn the dough out onto a floured surface, and knead in enough of the remaining flour to make a smooth dough that is not sticky. Knead the dough for at least 10 minutes.

3. Place the dough in an oiled bowl. Cover it with a damp cloth and let it rise in a warm place until it has doubled in bulk. Punch down. Let the dough rise a second time, if desired; then punch it down again.

4. Shape the dough into 2 loaves. Place the loaves in oiled loaf pans, and let them rise until doubled in bulk. Bake at 350°F for

234 BANANA Foods That Heal

45 minutes. Remove bread from pans and cool on racks for storing.

NOTE: V4 cup gluten flour may be added to this dough if desired. It should be added along with the first batch of bread.

BANANA

BANANA-DATE MUFFINS

Bananas and dates sweeten these muffins.

1 Vi cups whole wheat pastry flour

3 teaspoons baking powder

1 teaspoon cinnamon

Vl cup chopped walnuts

1 cup chopped pitted dates

1 cup bananas, mashed (2 medium)

V3 cup oil

2 eggs

1 teaspoon lemon juice V2soy milk

Yield: 12 muffins Time: 30 minutes

1. Sift together the flour, baking powder, and cinnamon. Add the nuts and dates. Mix well.

2. Beat together the bananas, oil, eggs, lemon juice, and milk. Stir the dry ingredients into the wet ingredients. Beat just enough to mix; don't overheat.

3. Spoon the batter into well-oiled and floured muffin tins.

4. Bake at 350°F for 18-20 minutes, or until a toothpick inserted into the center of a muffin comes out clean.

BEETS

BEETS WITH TOPS

4 medium beets, with their tops

1-2 tablespoons olive oil

1-2 tablespoons lemon juice

1 or more cloves garlic, pressed (optional)

V^ teaspoon tarragon

pinch of sea salt, to taste

Serves: 4

Time: 35 minutes

1. Cut the tops off the beets and wash them in cool water.Scrub the beets with a brush and cut off the stem end and the root end. Slice the beets with a sharp knife.

2. Place the sliced beets in a pan with about 1 inch of water in the bottom. Cover and bring to a boil. Reduce the heat and simmer the beets for about 5 minutes.

3. Place the greens on top of the sliced beets. Cover and steam for about 20 minutes or until both the beets and the greens are tender. From time to time check the water level, adding more water if necessary.

4. When the vegetables are done, coarsely chop the tops and place them in a serving bowl along with the beets. Mix together the remaining ingredients and pour the mixture over the vegetables. Toss and serve.

t

a, -

236 BEETS Foods That Heal

BEETS A I/ORANGE

These orange-glazed beets add a colorful and fancy touch to a winter meal.

4 cups scrubbed and sliced beets

V2 cup liquid from cooking the beets

The juice of 1 orange (about Vi cup)

The juice of V2 small lemon (about 2 tablespoons)

1 l /i tablespoons arrowroot

1 tablespoon grated orange peel

V4 teaspoon sea salt

1 V2 teaspoons honey

Serves: 4-6 Time: 35 minutes

1. Place the beets in a pan with about IV2 inches of water in the bottom. Cover and bring water to a boil. Lower the heat and simmer the beets until tender.

2. Pour the liquid from cooking the beets into a measuring cup until you have V2 cup. Discard any remaining liquid. Pour the V2 cup reserved liquid into a small saucepan.

3. In a small bowl, mix together the remaining ingredients. Add the mixture to the saucepan with the beet liquid. Bring to a boil while stirring constantly. Pour the thickened sauce over the cooked beets; mix gently and place in a serving dish. Serve immediately.

BLUEBERRY

BLUEBERRY UPSIDE-DOWN CAKE

TOPPING

V3 cup mild-flavored oil such as safflower or sunflower oil

V4 cup honey

2 1 /2 cups blueberries, washed and drained

1 tablespoon arrowroot

BATTER

1 Ml cups whole wheat pastry flour

3 teaspoons baking powder

V4 cup mild-flavored oil such as safflower or sunflower oil

V3 cup maple syrup

2 eggs

V4 cup water, milk, or soymilk

Yield: 1 round 10-inch cake Time: 55 minutes

1. To make the topping, mix together V3 cup of oil and V4 cup of honey in the bottom of a 10-inch cast iron skillet. In a bowl, mix together the blueberries and the arrowroot. Distribute the blueberry mixture, in an even layer, over the honey-oil mixture in the bottom of the pan. Set this aside while you make the batter.

2. Sift together the flour and the baking powder. In another bowl, beat together the oil, maple syrup, eggs, and water or milk. Stir the flour mixture into the liquid mixture and beat just enough to mix well. Don't overheat.

3. Pour the batter evenly over the blueberries. Bake in the skillet at 350°F for 30-35 minutes or until the cake springs back when touched or a toothpick inserted into the center of the cake comes out clean.

238 BROCCOLI Foods That Heal

4. Let the cake cool for about 10 minutes, then loosen it from the edges of the pan with a knife. Turn the cake over onto a serving platter. Or, if desired, serve the cake right out of the pan.

BROCCOLI

BROCCOLI-TOFU QUICHE

3 cups finely chopped broccoli 1 pound tofu

V4 cup yellow miso

legg

1 tablespoon Dijon mustard

Cayenne to taste

V4 cup chopped onion

1 single-crust 9-inch whole wheat pie shell, unbaked 2 tablespoons sesame seeds, or V2-I cup grated cheese

Yield: 1 single 9-inch crust. Serves: 4 Time: 1 hour

1. To prepare the broccoli, wash it well, peel the stems, and chop it into small pieces.

2. Steam the chopped broccoli for a few minutes until it just begins to become tender, but is still crisp.

3. While the broccoli is cooking, blend together the tofu, miso, egg, mustard, cayenne, and onion in a blender or food processor until it is smooth and creamy. If the tofu that you are using is very firm, it may be necessary to add a tablespoon or two of water to the mixture in order to blend it.

4. Add the lightly cooked broccoli to the creamed mixture (make sure the broccoli is well drained). Mix well.

5. Transfer the mixture into an unbaked 9-inch pie shell. Spread the filling mixture against the sides of the shell so that it does

not shrink away from the crust as it bakes. Top the pie with the sesame seeds or the cheese. 6. Bake on the bottom rack of the oven at 350°F for 40 minutes, or until firm.

BROCCOLI AND CAULIFLOWER

SALAD

4 cups bite-sized broccoli flowerets (from about 1 bundle of fresh broccoli)

2 cups bite-sized cauliflower flowerets (from approximately l /2 head of cauliflower

Va cup olive oil

2 tablespoons lemon juice

1 tablespoon shoyu or tamari

1 teaspoon prepared horseradish

1 teaspoon Dijon mustard

l /2 teaspoon tarragon

V4 cup minced onion

Serves: 4

Time: 20 minutes to prepare; 40 minutes to chill.