Macadamia Nut Day (September 4)

Nuts, in moderation are felt to convey health, especially heart health, benefits.

• Visit the International Tree Nut Council Nutrition Research & Education Foundation website for more information on macadamia nuts.
• Compare macadamia nuts to other nuts in this chart on the NutHealth.org website.
• Find delicious macadamia nut recipes here.

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Cheese Pizza Day (September 5)

Tips for making healthy, delicious pizzas include:

• Use whole-wheat pizza dough (available in many supermarkets) or make your own by substituting whole wheat flour for half the flour in your pizza dough recipe.
• Use low-fat mozzarella cheese.
• Heap on the veggies, such as green, red, and/or yellow pepper slices; broccoli; mushrooms; onions; zucchini, artichoke hearts; etc.

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Acorn Squash Day (September 7)

Acorn squash is considered a winter squash and is harvested at a mature age when its skin is hard and inedible. It is always served cooked. Stored properly, it can keep up to 3 months.

The Fruits & Veggies More Matters website gives directions for selecting and storing acorn squash as well as Top 10 Ways to Enjoy Acorn Squash.  Different  types of winter squash often can be substituted for each other in recipes.

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Celiac Disease Awareness Day (September 13)

Did you know? One of the grains people with celiac disease can eat is flour processed from food sorghum varieties.

Whole grain sorghum flour is a wholesome, hearty grain that provides important fiber and has a mild flavor that won't compete with the delicate flavors of other food.

Learn more about baking with sorghum and get the recipe for this gluten-free bread and several other recipes and fact sheets using sorghum. Obtain additional information about celiac disease on the Celiac Disease Foundation website.

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Peanut Day (September 13)

Did you know? Peanuts technically aren't a nut but a legume. Unlike tree nuts, they actually grow underground.

A single ounce of raw peanuts or dry roasted peanuts (a scant 1/4 cup) weighs in at around 160 calories, according to the Peanut Institute. Peanuts are packed with protein and contributes to satiety which may help us eat less.

As a legume, they also are a source of dietary fiber. Peanuts are high in heart healthy unsaturated fat.. Vitamin E, niacin, folate and manganese are among are among the nutrients found in peanuts.
 
Celebrate peanut day with a handful of peanuts of try this Munchie Mix recipe from our Youth / 4-H section.

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Eat a Hoagie Day (September 14)

According to Wikipedia, the term hoagie originated in the Philadelphia area.  There are several theories as to the origin of the name, "hoagie."  A hoagie, according to the Free Dictionary is "a large sandwich made of a long crusty roll split lengthwise and filled with meats and cheese (and tomato and onion and lettuce and condiments)."

Enjoy your hoagie today and load it up with lots of veggies for a nutrient-packed celebration of "Eat a Hoagie Day."

Flickr image courtesy of Jeffreyyaki per CC license

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Linguine Day (September 15)

Did you know? The name linguine means "little tongues" in Italian?

According to the National Pasta Association, linguine is "a great shape to compliment a variety of sauces." And, "also a good choice for salads and stir-fry dishes."

Find recipes and tips for cooking with linguine and other types of pasta on the National Pasta Association website.

Photo of Linguine with Spicy Thai Shrimp Sauce  Recipe, made with linguine, courtesy of the National Pasta Association.

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Guacamole Day (September 16)

Try Guacamole on the Go for a quick, basic guacamole recipe. Tastes great and you don't need to purchase lime or cilantro to make it.

To get started, here's how to peel and pit an avocado.

Learn how to select and store avocados plus Top 10 Ways to Enjoy Avocados from Fruits & Veggies More Matters.

Two tablespoons or 2 -3 thin slices of fresh avocado weigh in at just 50 calories.

For more information and recipes for avocados, visit California Avocados website.

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Better Breakfast Day (September 26)

Here's a quick tip for a better breakfast: Wrap some cheese in a tortilla, microwave 20 seconds and fill cups with orange juice. Check out the following resources to help you have better breakfast:

• Breakfast Lesson (Source: Nebraska Extension Nutrition Education Program)
• Breakfast Month (Source: Healthy Bites Newsletter)
• Breakfast Recipes (Source: Nebraska Extension Nutrition Education Program)
• Eat Smart: Enjoy Breakfast Every Day! (Source: NDSU Extension Service)
• FREE Cold Pizza for Breakfast PowerPoint (Source: Nebraska Extension)
• Now: Serving: Breakfast! (Source: NDSU Extension Service)
• Who needs a healthy breakfast? Everybody does! (Source: NDSU Extension Service)

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Coffee Day (September 29)

While the new Choose MyPlate icon doesn't include a coffee cup, there is increasing evidence of the health benefits of coffee. While a plain cup of coffee has about 2 calories, the calories in additions to coffee and specialty coffee drinks can add up.

Resources:

• Beverage Mixes in a Jar: Handout & Free PPT (Source: NDSU Extension Service & Nebraska Extension)
• Creating Health & Nutrition Fact Sheets (Source: PennState Extension)
• Is coffee good or bad for me? (Source: Mayo Clinic)
• Ordering Healthy Drinks at the Coffee Shop (Source: eXtension)

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Hot Mulled Cider Day (September 30)

There are two types of cider made from apples. One type, referred to as "cider" or "hard cider" is a fermented beverage made from apple juice. Cider varies in alcohol content from 2% to 8.5% by volume. The other type is an unsweetened, non-alcoholic beverage made from apples. It is referred to as "apple cider, "sweet cider," or "soft cider."

Enjoy this mulled spiced "apple cider" recipe from University of Illinois Extension.

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Waffle Week (1st week)

Tips for enjoying healthy, delicious waffles include:

• Top them with fruit.
• Use a whole grain waffle mix or substitute whole wheat flour for half the flour in your recipe. Or purchase whole grain waffles.
• Limit the number or size of waffles you eat.

Here is how to keep waffles warm if you are preparing several at a time.

Flickr image courtesy of Lemon_Solo per CC license

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Vegetarian Awareness Week (2nd week)

Learn more about nutrients and tips for Vegetarians from Choose MyPlate. Nutrients to focus on are protein, iron, calcium, zinc, and vitamin B-12.

• Healthy Eating for Vegetarians (Choose MyPlate - 10 Tips Nutrition Education Series)

Flickr image courtesy of Jean-Francois Chenier per CC license

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Breakfast Month

For many people, breakfast is a low priority or not one at all. If you think you are saving time or cutting calories by skipping breakfast, think again.

Learn more about the benefits of breakfast and healthy breakfast ideas from these resources:

• Breakfast Lesson (Source: Nebraska Extension Nutrition Education Program)
• Breakfast Month (Source: Healthy Bites Newsletter)
• Breakfast Recipes (Source: Nebraska Extension Nutrition Education Program)
• Eat Smart: Enjoy Breakfast Every Day! (Source: NDSU Extension Service)
• FREE Cold Pizza for Breakfast PowerPoint (Source: Nebraska Extension)
• Now: Serving: Breakfast! (Source: NDSU Extension Service)
• Who needs a healthy breakfast? Everybody does! (Source: NDSU Extension Service)

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Chicken Month

Check our Meat Preparation section for preparation, handling safety and cookery methods for chicken.

Make this Chicken Strata a la King recipe the night before and bake the next day.

For a change of pace, try this Barbequed Chicken Pizza recipe from our Youth / 4-H section.

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Childhood Obesity Awareness Month

Over the past 30 years, the childhood obesity rate in America has almost tripled. According to the CDC, in 2010, approximately 17 percent of children and adolescents aged 2-19 years were already obese. Children and teenagers who are obese are more likely to become obese adults. Overweight and obese youth are at greater risk of developing serious adult health problems such as heart disease, type 2 diabetes, stroke, certain types of cancer, and osteoarthritis.

Resources:

• Family Fun on the Run Newsletter (Source: Nebraska Extension)
• Food Fun for Young Kids Newsletter (Source: Nebraska Extension)
• President's Council on Fitness, Sports & Nutrition
• Childhood Overweight and Obesity (Source: CDC)
• We Can! Ways to Enhance Children's Activity & Nutrition
• Physical Activity Guidelines for Americans
• Choose MyPlate
• Free Toolkit for National Childhood Obesity Awareness Month
• Nutrition Education (Source: Team Nutrition)

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Cholesterol Education Month

More than 65 million Americans have high blood cholesterol, a serious condition that increases risk for heart disease. High blood cholesterol itself does not cause symptoms, so many are unaware their levels are too high.

• Visit the National Heart, Lung and Blood Institute for healthy recipes.
• Find some good pointers to "Stay Heart Smart about Cholesterol" in Healthy Bites newsletter.

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Food Safety Education Month

• For more information about National Food Safety Month, check out there website at www.foodsafetymonth.com.
  • Activities - Includes 5 weekly activities and training posters.
• Fight BAC! Partnership for Food Safety Education
  
  • Free resources such as handouts, brochures, videos, fact sheets, more ...

• Follow these links to our pages for food safety advice.

  • Cook it Quick and SAFE
  • What you need to know about foodborne illness
  • How to store foods safely and for how long
  • Recipes and instructions for canning and freezing
  • Free food safety PowerPoints, handouts, posters, etc. from our Food Safety pages.
  • YouTube handwashing videos
  • FREE handwashing posters and other materials

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Fruits & Veggies--More Matters Month®

Check the following for tips, recipes, and resources:

• Cook It Quick Newsletter - July 2016
• Fruits and Veggies Matter - (Source: Produce for Better Health Foundation)
• Send a FREE e-card - Why did the tomato turn red? (Source: National Health Information Center)
• Fruits and Vegetables on a Budget (Source: Produce for Better Health Foundation)
• Top 10 Ways to Get Kids Involved in Healthy Cooking and Shopping (Source: Produce for Better Health Foundation)
• How to Use Fruits and Vegetables to Help Manage Your Weight (Source: CDC)
• Nutrition Information for Raw Fruits (Source: FDA)
• FREE Color Yourself Healthy PowerPoint (Source: Nebraska Extension)
• FREE Name that Veggies PowerPoint (Source: Nebraska Extension)
• Add More Vegetables to Your Day (Source: Choose MyPlate)
• Focus on Fruits (Source: Choose MyPlate)

Flickr image courtesy of The Meeting Place North per CC license

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Mushroom Month

Mushrooms are low in calories, fat-free, cholesterol-free and very low in sodium. One of the nutrients found in mushrooms that is receiving increased attention is vitamin D. The Mushroom Council gives more information about the vitamin D content of various mushrooms.

• Selecting and preparing mushrooms, recipes, nutrition information ... (Mushroom Council)
• Foil-Baked Veggies (Source: Cook It Quick!)
• Skillet Zucchini and Mushrooms (Source: Nebraska Extension Nutrition Education Program)

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Papaya Month

The papaya is a melon like fruit with yellow-orange flesh enclosed in a thin skin that varies in color from green to orange to rose. Papayas are a good source of vitamins A and C. 

Learn now to select and store papayas and Top 10 Ways to Enjoy Papayas from Fruits & Veggies More Matters.

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Potato Month

• All About Potatoes (Source: United States Potato Board)
• Country Style Potato Salad (Source: Nebraska Extension)
• Easy Freezer Mashed Potatoes (Source: Nebraska Extension)
• Make Quick Work of Mashing Sweet Potatoes with a Potato Ricer (Source: Nebraska Extension)
• Orange & Sweet Potato Pork Chops (Source: Cook It Quick)
• Potato Buying Guide (Source: Nebraska Extension Nutrition Education Program)
• Sweet Potatoes (Source: Healthy Bites Newsletter)

Photo by Alice Henneman

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Rice Month

• National Rice Month (Source: Healthy Bites Newsletter)
• All About Rice (Source: USA Rice Federation)
• National Rice Month Video (Source: USA Rice Federation)
• Recipes (Source: Think Rice)
• How-To Cook U.S. Rice in a Rice Cooker or Microwave (Source: USA Rice)
• Cooking with Brown Rice (Source: Cook It Quick)
• Orange Mint Rice Salad (Source: Cook It Quick)
• How Sweet It Is: Pineapple Rice Bake (Source: Cook It Quick)
• Black Bean & Rice Salad (Source: Cook It Quick)

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Whole Grains Month

• Grain Group: Make at least half your grains whole (Source: Nebraska Extension Nutrition Education Program)
• September: National Whole Grains Month (Source: Healthy Bites Newsletter)
• How to Cook with Budget Friendly Whole Grains (Source: USA Rice)
• Whole Wheat Cinnamon Raisin Biscuits (Source: Food Fun for Young Children Newsletter)
• Oatmeal - Whole Grain Goodness (Source: Family Fun on the Run Newsletter)
• Crunchy Whole Grain Granola (Source: Nebraska Extension Nutrition Education Program)
• Whole Wheat Bread (Source: Discover Foods Blog)
• Whole Grain Stamp (Source: Whole Grains Council)
• Wheat Resources (Source: Wheat Foods Council)

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Wild Rice Month

September is both Rice Month and Wild Rice Month. Technically wild rice isn't a rice but the seed of a type of aquatic grass. It has a pronounced flavor and is often consumed in combination with other rices or grains.

The Whole Grains Council includes a section about wild rice, which includes recipes!

Flickr image courtesy of Indiana Public Media per CC license

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