DAY

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 macademia 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 Sprue Association (CSA) 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 avocado.org

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International Banana Festival (September 21)

A bit of banana trivia: The longest banana split ever created measured 4.55 miles.

Ripen bananas at room temperature. Then, prolong the life of bananas by doing this.

Start your day with a banana breakfast by enjoying this Peanut Butter Banana Breakfast Shake recipe.

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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.

Click here for  more quick tips, sample breakfast menus, and breakfast recipes from Julie Garden-Robinson, Food & Nutrition Specialist, North Dakota State University 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.

Read this short article by Donald Hensrud, MD on what the research says about 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. Registered dietitian Katherine Zeratsky, Mayo Clinic, offers this advice on avoiding unwanted calories in coffee.

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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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WEEK

Vegetarian Awareness Week (2nd week)

Learn more about Choose MyPlate tips and resources for vegetarian diets. Nutrients to focus on are protein, iron, calcium, zinc, and vitamin B-12.

Flickr image courtesy of Jean-Francois Chenier per CC license

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Waffle Week (2nd 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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MONTH

Back to School Month

• A  study published in the August 2011 issue Pediatrics found less than 2% of the perishable foods packed in school lunches (meats, dairy, and vegetables) were at 'safe' temperatures at the time of eating. Even sack lunches packed in the refrigerator included unsafe foods. Some refrigerators were old, some weren't working properly and others were frequently opened and closed.

  If you're packing a lunch for children or yourself, see food safety tips from the U.S. Dept. of Agriculture Food Safety and Inspection Service. Also, UNL extension moms on their NutritionKnowHow blog give  their tips on lunchbox safety.
   
• Or, check out the school lunch menu -- school lunches are economical and follow food safety guidelines so they are safe at the time of service.  Visit the School Meals That Rock Facebook Page to see all the exciting things that are happening with school lunch.
   
• If your school district is looking for ways to encourage kids to eat healthy school, lunches, visit smarterlunchrooms.org for simple, inexpensive ways to begin. It may be as simple as where a food is placed in the lunchline.

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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.

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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:

• President's Council on Fitness, Sports & Nutrition
• Childhood Overweight and Obesity (Source: CDC)
• We Can! Ways to Enhance Children's Activity & Nutrition
• Let's Move!
• 2008 Physical Activity Guidelines for Americans
• Choose MyPlate
• Free Toolkit for National Childhood Obesity Awareness Month
• Nutrition Education (Source: Team Nutrition)
• U R What U Eat (Source: We Can!)
• Are you a Healthy Kid? (Source: Jump Up & Go! A Youth Wellness Program Developed)
• Food & Exercise PlayBook for Prevention (Source: KidsforCT.org)
• Preventing Childhood Obesity in Early Care and Education Programs
• School Health Guidelines to Promote Healthy Eating and Physical Activity (Source: CDC)

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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 heart healthy recipes.
• Find some good pointers to "Stay Heart Smart about Cholesterol" in Healthy Bites newsletter.

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Food Safety Education Month

• 2012 Planning Guide for Retail Food Establishments (Theme: "Be Safe, Don’t Cross-Contaminate")
  Includes 5 weekly activities and training posters.
   
• 2012 Food Safety Education Tools for Consumers (Fight Bac! website)
  Handouts, brochures, fact sheets, more ...
  
  Also, check out the videos produced by Cornell University Departments of Communication and of Food Science. Included are scripts, quiz questions, and other educator material. You can even download the videos. For starters, click on this link to view the video on Chef Dadddy illustrated in the screen shot to the right.
   

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

  • Preparation and handling at home
  • What you need to know about foodborne illness
  • How to store foods safely and for how long
  • Recipes and instructions for canning and freezing
    
  • Grilling, microwave and slow cooker tips
  • 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:

• Centers for Disease Control and Prevention (CDC)
• Fruits and Veggies Matter-Produce for Better Health Foundation (PBH)
• Send a FREE e-card - Why did the tomato turn red? (National Health Information Center)
• Fruits and Vegetables on a Budget (PBH)
• Top 10 Ways to Get Kids Involved in Healthy Cooking and Shopping (PBH)
• How to Use Fruits and Vegetables to Help Manage Your Weight (CDC)
• Nutrition Information for Raw Fruits (FDA)
• FREE POWERPOINT - Color Yourself Healthy (UNL Extension)
• FREE POWERPOINT / EMBEDDABLE SLIDESHOW - Name that Veggie (UNL Extension)

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 HERE.

• Selecting and preparing mushrooms, recipes, nutrition information ... (Mushroom Council)

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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

• Potatoes now come in all colors from the standard Russert potatoes to purples, reds, whites and yellows. Check out these potato videos from the US Potato Board to learn more about each type.
   
• Learn how to freeze mashed potatoes!
   
• Potatoes are a gluten-free food. The  US Potato Board includs a Gluten-Free section on their website.
   
• Blogger and registered dietitian Janet Helm writes of some new research on the health benefits of purple potatoes.

Photo by Alice Henneman

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Rice Month

View this short video from the USA Rice Federation on how to use a rice cooker to cook rice -- you can just fix it and forget about it. Directions on cooking brown rice are given at  the end. For directions on cooking rice in a microwave. Rice cookers also are great for steaming vegetables.

Teachers: Check out their brochure, including recipes kids can take home, ffor use in the schoolroom.

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Whole Grains Month

• September: National Whole Grains Month (article/handout by Lisa Franzen-Castele, PhD, Extension specialist)
   
• For bread bakers: Georgia Jones, PhD and UNL Extension food specialist blogs about finding the perfect recipe for making a 100% homemade wholewheat bread. Check it out if you're a bread maker -- Georgia is a food scientist by training and a foodie by practice. You'll enjoy her blog!
   
• Learn more about whole grain goodness on the Whole Grains Council website. Their Whole Grain Stamp, though voluntary on foods, can help you find whole grain products.
   
• Check the Wheat Foods Council website for additional information about whole grains.

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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 wild rice recipes and links to other websites that give wild rice recipes.

Find the recipe for this beautiful wild rice salad in the picture to the right by clicking on the link below.

Flickr image courtesy of Indiana Public Media per CC license

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