-ATHLETE HEALTH TK

SPICED SweetPotato OVERNIGHT OAT PARFAIT

REFERENCES 1. Dietary guidelines for Americans. Food Sources of Select Nutrients. Source: https://www.dietaryguidelines.gov/re sources/2020-2025-dietary-guidelines-online-materials/food-sources-select-nutrients 2. Food Consumption and Nutrient Intakes. USDA. Source: https://www.ers.usda.gov/data-products/food-consump tion-and-nutrient-intakes/ 3. Dietary Guidelines for Americans. Food Sources of Dietary Fiber. Source: https://www.dietaryguidelines.gov/re sources/2020-2025-dietary-guidelines-online-materials/food-sources-select-nutrients/food-0 v 4. Weickert MO, Pfeiffer AFH. Impact of Dietary Fiber Consumption on Insulin Resistance and the Prevention of Type 2 Diabetes. J Nutr 2018;148(1):7-12. 5. Fu L, Zhang G, Qian S, Zhang Q, Tan M. Associations between dietary fiber intake and cardiovascular risk factors: An umbrella review of meta-analyses of randomized controlled trials. Front Nutr 2022; 9: 972399. 6. Suriano F, Nyström EEL, Sergi D, Gustafsson JK. Diet, microbiota, and the mucus layer: The guardians of our health. Front Immunol 2022; 13: 953196. 7. Miketinas DC, Bray GA, Beyl RA, Ryan DH, Sacks FM, Champagne CM. Fiber Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) Study. J Nutr 2019; 149(10): 1742–1748. 8. Kelly RK, Calhoun J, Hanus A, Payne-Foster P, Stout R, Sherman BW. Increased dietary fiber is associated with weight loss among Full Plate Living program participants. Front Nutr 2023;10: 1110748. 9. Liu S, Willett WC, Manson JE, Hu FB, Rosner B, Colditz G. Relation between changes in intakes of dietary fiber and grain products and changes in weight and development of obesity among middle-aged women. Am J Clin Nutr 2003;78(5):920-7. 10. Davis JN, Hodges VA, Gillham MB. Normal-weight adults consume more fiber and fruit than their age- and height matched overweight/obese counterparts. J Am Diet Assoc 2006;106(6):833-40. 11. Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Pro tein, and Amino Acids (Macronutrients). Washington, DC: National Academies Press, 2005. 12. Slavin, JL. Position of the American Dietetic Association: Health implications of dietary fiber. J Am Diet Assoc 2008;108:1716-1731. 13. Venter C, Meyer RW, Greenhawt M et al. Role of dietary fiber in promoting immune health-An EAACI position paper. Allergy 2022;77(11):3185-3198. 14. Mirrafiei A, Jayedi A, Shab-Bidar S. Total and different dietary fiber subtypes and the risk of all-cause, cardiovascular, and cancer mortality: a dose-response meta-analysis of prospective cohort studies. Food Funct 2023;14(24):10667 10680.

Ingredients

• 1 medium sweetpotato about ½ cup (peeled and cut into 1-inch cubes) • 1 tsp olive oil • 2 Tbsp maple syrup • ½ tsp kosher salt • 1 cup steel cut oats • 4 tsp chia seeds • 2 Tbsp dried coconut flakes plus more for topping • ⅓ cup black raisins

• 1 ¼ cups unsweetened vanilla almond milk • 2 pitted Medjool dates • 1½ tsp ground cinnamon • ¼ tsp ground ginger • ⅛ tsp ground cardamom • 1 tsp vanilla extract • 1½ cups strawberries diced • ¼ cup candied nuts roughly chopped, for topping

Directions 1. Preheat oven to 375 degrees F. Toss sweetpotato cubes with olive oil, maple syrup, and salt. Transfer to a parchment lined sheet pan. Roast 30 minutes, tossing halfway through cook time. 2. Combine oats, chia seeds, coconut, and raisins in a large bowl. Place aside. 3. To a blender, add almond milk, sweetpotato, dates, cinnamon, ginger, vanilla extract. Blend on medium-high speed until smooth, about 1 minute. 4. Pour blended mixture over oat mixture. Stir to combine. Divide mixture into serving cups or jars, alternating with layers of chopped strawberries. Cover with aluminum foil. Refrigerate overnight. 5. Remove oats from refrigerator. Top with additional strawberries, dried coconut flakes, and candied nuts. Serve chilled.

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