-ATHLETE HEALTH TK

Sweetpotato & BLACK BEAN SALAD WITH TOASTED CUMIN CITRONETTE

NEWSLETTER COPY Potassium is essential for athletic performance and health, yet the average American gets just over half of the potassium they need each day. In particular, only 1% of women meet their dietary potassium needs each day. Although potassium is incorporated into most sports drinks, most of our potassium intake comes through vegetables, fruits, dairy, nuts and seeds. Given the crucial role of potassium in athletic performance and recovery, athletes would be wise to focus on increasing their intake of potassium-rich foods including sweetpotatoes.

Ingredients

Salad Ingredients • 1 medium sweetpotato peeled and cut into ½″ diced cubes (about 1 cup) • 2 Tbsps extra virgin olive oil • 10 grinds of the black pepper mill or 1/4 teaspoon • 1 cup cooked black beans drained and rinsed from a can is fine • ½ of an avocado diced (about 1/2 a cup) • ¼ cup thinly sliced scallion about 2 whole • ¼ cup cilantro stems and leaves finely chopped • 2 Tbsps mint roughly chopped • ¼ cup of chopped pecans or pepitas • ¼ cup crumbled goat cheese • 1 tsp kosher salt divided • 1 tsp granulated sugar

Cumin Honey Citronette Ingredients • Juice of two limes (about ¼ cup) • 1 Tbsp of honey • 2 Tbsps tablespoons extra virgin olive oil • 3 dashes hot sauce • ¼ tsp toasted and crushed cumin seed • ¼ tsp kosher salt

SOCIAL POSTS Potassium is a widely under consumed nutrient that is important for health, athletic performance and recovery. Improve your potassium intake by incorporating more sweetpotatoes into your diet. Make these Sweetpotato Mango Sangria Popsicles (with juice or seltzer instead of wine) as a sweet treat that cools you off after a hard-core exercise session. Potassium is critical for fluid bounce, muscle, and nerve functioning as well as blood pressure. Yet most Americans do not get enough potassium each day for good health and optimal athletic performance. Increase your potassium intake with sweetpotatoes. For inspiration or recipes visit www.ncsweetpotatoes.com. y While sodium and chloride are the top two electrolytes lost in sweat, potassium is third in line. Calcium and magnesium losses are lower compared to sodium and potassium. y Athletes who have had diarrhea or vomiting in the days before training or competition need to be especially cognizant of their potassium intake to make up for potassium losses. y These veggie-loaded Skillet Sweetpotato Nachos are packed with potassium thanks to beans and a base made from sweetpotatoes.

REFERENCES 1. U.S. Institute of Medicine. Dietary Reference Intakes for Calcium and Vitamin D. Washington, DC: National Academies Press, 2011. 2. Sawka, MN, Burke, LM, Eichner, ER, Maughan, RJ, Montain, SJ, and Stachenfeld, NS. American College of Sports Medicine position stand: Exercise and fluid replacement. Med Sci Sports Exerc 39:377-390, 2007. 3. Haddy, FJ, Vanhoutte, PM, and Feletou, M. Role of po tassium in regulating blood flow and blood pressure. Am J Physiol Regul Integr Comp Physiol 290:R546-R552, 2006. 4. Hajjar, IM, Grim, CE, George, V, and Kotchen, TA. Im pact of diet on blood pressure and age-related chang es in blood pressure in the US population: Analysis of NHANES III. Arch Intern Med 161:589-593, 2001. 5. Morris, RC, Jr., Sebastian, A, Forman, A, Tanaka, M, and Schmidlin, O. Normotensive salt sensitivity: Effects of race and dietary potassium. Hypertension 33:18-23, 1999. 6. Hoy, M, and Goldman, J. Potassium Intake of the U.S. Population: What We Eat in America, NHANES 2009 2010. U.S. Department of Agriculture, 2012. 7. U.S. Department of Agriculture. USDA National Nu trient Database for Standard Reference, Release 26. 2013. http://www.ars.usda.gov/ba/bhnrc/ndl.

Directions 1. Preheat the oven to 350 degrees. In a medium bowl, toss the sweetpotatoes with the olive oil, ½ teaspoon salt, sugar and black pepper. Spread the sweetpotatoes out onto a baking sheet so that it is evenly distributed and the sweetpotatoes are not touching. Slide the baking sheet onto the middle rack of the oven and cook for 35-45 minutes. 2. While the potatoes roast, make the dressing. In the same bowl you seasoned the sweetpotatoes, whisk together the lime juice, honey, salt, hot sauce and toasted cumin in a bowl. Stream in the two tablespoons of finishing olive oil as you whisk so that the dressing will emulsify. 3. Heat your waffle maker per owner instructions. Lightly spray cooking spray into iron and then add just enough batter to cover and cook. 4. Allow the potatoes to cool slightly and add them to the mixing bowl with the dressing. Stir in the black beans, avocado, scallions, herbs, pecans or pepitas, and remaining salt. 5. Coat all the ingredients in the dressing. Top with the goat cheese and serve. Note: This salad can sit and will actually benefit from mingling together for about 30 minutes before serving. If over 30 minutes, the avocado will begin to brown.

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