E. Most fruits and vegetables have a large amount of water. Berries, melons, and the leafy vegetables, such as cabbage or spinach, are more than nine-tenths water. 32 USE AND PREPARATION OF FOOD. 83 F. The large amount of cellulose present gives bulk to the diet, and, together with certain mild acids, aids in preventing constipa- tion. G. Both fruits and vegetables are useful in furnishing flavor in the diet and in giving a varied texture to the meals. 2. Amount and kind to be used; A. Since fruits and vegetables supply substances necessary for health which are not furnished in sufficient quantities in other foods, at least a small amount should be eaten every day, and much larger quantities may be used at seasons when they are abundant and cheap. Leaf vegetables are called " protective foods " because where used in an otherwise restricted diet they furnish the substances necessary for adequate nutrition. B. Dried' fruits are usually more economical than canned fruits and at some seasons of the year are more economical than fresh fruits. Fresh fruit out of season is not only high in price, but often poor in flavor. 3. Ways of using fruits. — Although there are endless variations in the ways of using fruit, the following suggestions will shjow the general uses: A. As a preliminary course to a meal the flavor and the acid are an aid to digestion. Fresh fruits or fruit, simply cooked, are suitable for this purpose. In this case they should not be too sweet or the appetite is dulled. B. As an accompaniment to a meat course. — Cooked tart fruits, such as cranberries, rhubarb, gooseberries, green-apple sauce, or a iruit ice. C. As a salad. (See Unit V, Lesson 5.) D. As a sweet with bread. — Stewed dried fruit, preserves, jelly, or jam. l-^. In breads, cakes, or cookies. — Fruit muffins, apple-sauce cake, fruit cake, dried-fruit cookies. F. As a dessert: (1) Fresh fruit, alone or in combination. (2) Fresh or cooked fruits in pies and tarts or shortcakes. (3) Fresh or cooked fruit in gelatin, cornstarch, or tapioca puddings, with bread crumbs or cereal desserts or cus- tards. (4) Fresh or cooked fruit in ice or ice cream. (5) In candies. — Fresh fruits crystallized or candied, dried fruits used in candies. G. Canned, stewed, or dried fruit may be used on breakfast cereals. 128209°— 19 3 34 USE AND PREPARATION OF FOOD. 4. Points in cooking fruit. — Fruits should be used fresh, unless it is necessary to cook them to soften the cellulose; to cook the starch (in the case of some unripe fruits such as bananas), to improve the flavor, or to preserve them. In cooking the following points should be noted : A. Sugar and mineral matter of the fruit are soluble. Use only :i small amount of water in cooking and serve it with the fruit. B. Where possible the skins should be retained since they have dietetic value. When softened by cooking they will be palatable. C When it is desirable to retain the shape of fruit in cooking it should be added to a hot sirup or sugar added at the beginning. If it is to be cooked into a sauce, it is cooked in hot water until soft and sweetening added last.

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E. Most fruits and vegetables have a large amount of water. Berries, melons, and the leafy vegetables, such as cabbage or spinach, are more than nine-tenths water. F. The large amount of cellulose present gives bulk to the diet, and, together with certain mild acids, aids in preventing constipation. G. Both fruits and vegetables are useful in furnishing flavor in the diet and in giving a varied texture to the meals. 2. Amount and kind to be used; A. Since fruits and vegetables supply substances necessary for health which are not furnished in sufficient quantities in other foods, at least a small amount should be eaten every day, and much larger quantities may be used at seasons when they are abundant and cheap. Leaf vegetables are called " protective foods " because where used in an otherwise restricted diet they furnish the substances necessary for adequate nutrition. B. Dried fruits are usually more economical than canned fruits and at some seasons of the year are more economical than fresh fruits. Fresh fruit out of season is not only high in price, but often poor in flavor. 3. Ways of using fruits. — Although there are endless variations in the ways of using fruit, the following suggestions will shjow the general uses: A. As a preliminary course to a meal the flavor and the acid are an aid to digestion. Fresh fruits or fruit, simply cooked, are suitable for this purpose. In this case they should not be too sweet or the appetite is dulled. B. As an accompaniment to a meat course. — Cooked tart fruits, such as cranberries, rhubarb, gooseberries, green-apple sauce, or a iruit ice. C. As a salad. (See Unit V, Lesson 5.) D. As a sweet with bread. — Stewed dried fruit, preserves, jelly, or jam. l-^. In breads, cakes, or cookies. — Fruit muffins, apple-sauce cake, fruit cake, dried-fruit cookies. F. As a dessert: (1) Fresh fruit, alone or in combination. (2) Fresh or cooked fruits in pies and tarts or shortcakes. (3) Fresh or cooked fruit in gelatin, cornstarch, or tapioca puddings, with bread crumbs or cereal desserts or custards. (4) Fresh or cooked fruit in ice or ice cream. (5) In candies. — Fresh fruits crystallized or candied, dried fruits used in candies. G. Canned, stewed, or dried fruit may be used on breakfast cereals. 128209°— 19 3 4. Points in cooking fruit. — Fruits should be used fresh, unless it is necessary to cook them to soften the cellulose; to cook the starch (in the case of some unripe fruits such as bananas), to improve the flavor, or to preserve them. In cooking the following points should be noted : A. Sugar and mineral matter of the fruit are soluble. Use only :i small amount of water in cooking and serve it with the fruit. B. Where possible the skins should be retained since they have dietetic value. When softened by cooking they will be palatable. C When it is desirable to retain the shape of fruit in cooking it should be added to a hot sirup or sugar added at the beginning. If it is to be cooked into a sauce, it is cooked in hot water until soft and sweetening added last.

Use and preparation of food