Oklahoma State University Community Nutrition Education Programs

10/13/2026

Cooler weather calls for a warm bowl of soup. This Autumn Soup brings together butternut squash, apples, onion, broth, and a little cream cheese for a smooth and comforting fall meal. Make a batch for dinner and save the leftovers for another day. Get the recipe here;

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

10/09/2026

Fresh is not the only good choice. Fresh fruits and vegetables are great, but frozen and canned options can be nutritious and budget-friendly as well. Choose frozen produce without added sauces and, when possible, canned vegetables with little or no added salt. These options also last longer, which can help reduce food waste. To learn more, visit,

Fruits and vegetables are good-for-you foods — no matter what form they take — fresh, frozen, canned or dried.

10/06/2026

Apples make an easy snack and can also be added to oatmeal, salads, sandwiches, and baked dishes. They are available from July to October. To help them last longer, keep them in a plastic bag in the refrigerator, away from foods with strong odors, since they absorb odors easily. Wash apples under cool running water before eating or preparing them. To learn more on how to make the most of fall apples, visit

Apples should smell fresh and their stems should be intact. They should have firm, shiny, and smooth skin. Avoid apples with bruises.

10/01/2026

The Cardio Pyramid is a quick 8‑minute routine that mixes short bursts of movement, like marching in place and gentle side steps, to get your heart rate up without any equipment. This exercise is low‑impact, easy to follow, and a great way to sneak exercise into a busy day. For more information, visit

Being physically active doesn’t mean you need to spend long hours at the gym. Short bursts of movement throughout the day can have a positive impact on your health. Complete this 8-minute, low impact Cardio Pyramid to add activity to your day.

09/29/2026

Autumn Soup – a budget-friendly meal! This recipe blends butternut squash, apples, and onions into a creamy soup. Autumn soup is rich in fiber, vitamins A and C, and antioxidants. Remember, cozy season calls for autumn soup! Warm up and boost your nutrition while using seasonal produce without stretching your grocery budget!
For the recipe, visit

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

09/25/2026

Cracker Catfish Sticks are a great weeknight dinner. They offer a crispy, quick, and easy-to-prepare option for weeknight meals. Catfish is naturally high in omega-3s, making this recipe a heart-healthy choice. For the recipe, visit

This catfish dinner recipe is a simple homemade meal that can be prepared in 30 minutes or less.

09/21/2026

Easy Spinach Lasagna is one of those dishes that feels comforting and is packed with plenty of nutritional benefits. With lots of spinach, low‑fat cheese, and whole‑grain noodles, it gives you fiber, protein, and vitamins in every slice. For the recipe, visit https://extension.purdue.edu/nep/recipes/easy-spinach-lasagna.html

09/17/2026

Are you a young adult heading to college or an adult looking for some basic cooking tips? Cooking your own meals can be fun! If you want to learn about cooking terms and measurement conversions, visit https://extension.purdue.edu/nep/eat/cooking/cooking-basics-tips.html

09/15/2026

Froyo in 2 minutes! This simple blend of frozen fruit and non-fat Greek yoghurt makes a protein-rich, calcium-rich treat for kids, adolescents, and adults! You can choose any fruit combination. This recipe is fun and budget-friendly. Try it today and keep the rest in the freezer for another time. For the recipe, visit

This quick & easy frozen Greek yogurt recipe is tasty and fun for the whole family!

09/11/2026

Food safety is essential to prevent foodborne illness. There are four simple steps to food safety: clean (wash hands, food ingredients, utensils and cooking surfaces often), separate (don’t cross contaminate, keep meat and produce in different sections of shopping carts), cook (cook, keep and microwave foods at right temperatures), and chill (refrigerate and freeze foods properly). If you want to learn more, visit

Find out how following these four simple steps (clean, separate, cook, and chill) can help keep your family safe from food poisoning at home.