The sweet fruits, by which we mean dried currants, raisins, figs and dates, and bananas should be classed with them, serve the body in the same way as do the breadstuffs, and may be substituted for starches at any time. They may be eaten at all seasons of the year, but are used most during cold weather. A moderate amount of them may be eaten with breadstuffs, or they may be taken alone, or with milk, or with nuts, or with acid fruit. They are very nourishing so it does not take much of them to make a meal. To get the full benefit, masticate thoroughly. They contain sugar in its best form, sugar that not impoverished by being deprived of its salts. Grape sugar needs very little preparation before it enters the blood. Starch and sugar are of equal value as nourishment. It seems that the sugar is available for energy sooner than the starch. Americans generally weary quickly of sweet foods, though they consume enormous quantities of refined sugar, but in tropical countries figs and dates are staple in many places and the inhabitants relish them day in and day out as we relish some of out staples. It is a matter of habit. Those who do not surfeit themselves do not weary quickly of any particular article of diet.
PREPARATION
Most fruits are best raw. Then their acids and salts are in their most available form. Those who become uncomfortable after eating acid fruit may know that they have abused their digestive organs and they should take it as an indication to reduce their food intake, simplify their diet, masticate better and eat more raw food. Those who overeat of starch or partake of much alcohol cultivate irritable stomachs, which object to the bracing fruit juices.
For the sake of a change fruits may be cooked. The more plainly they are cooked the better. Always use sugar in moderation, no matter whether the fruit is to be stewed or baked.
To stew fruit, clean and if necessary peel. Stew in sufficient water until tender. When almost done add what sugar is needed. When stewed thus less sugar is required than if the sweetening is done at the start.
Stewed fruit can be sweetened by adding raisins, figs or dates. This is relished by many. Figs and dates stewed by themselves are too sweet for many tastes. This can be remedied by making a sauce of figs or dates with tart apples or any other acid fruit that appeals in such combinations.
Baked apple: Place whole apples in large, deep pan; add about one-third cup of water and one and one-half teaspoonfuls sugar to each apple. Put into oven and bake until skins burst and the apples are well done. Serve with all the juice.
Boiled apple: Place whole apples in a stewing pan; add two teaspoonfuls sugar and one cup or more of water to each apple; use less sugar if desired. Cover the vessel tightly and boil moderately until the skins burst and the apples are well done.
All stewed fruits should be well done. Avoid making the fruit sauces too sweet.
Stewed prunes: A good prune needs no sweetening. Stew until tender. It is a good plan to let the prunes soak a few hours before stewing them. Raisins may be treated in the same way.