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How to Use this Toolkit The North Carolina Sweetpotato Commission’s (NCSPC) Toolkit for Registered Dietitians is a resource to help educate health professionals like yourself, as well as the general public alike about the benefits of sweetpotatoes, specifically for those individuals with diabetes. This toolkit includes healthy sweetpotato recipes, social media post ideas focused on monthly themes and nutrition trends, talking points and printable “teaching tools.” Each tool is designed for print and includes pertinent nutrition and health information. We would love for you share any of these resources in your practice and community!

This project was funded by a grant (Raising Consumption of North Carolina Sweetpotatoes through Nutrition Education) through North Carolina Tobacco Trust Fund Commission Foundation. Content is solely responsibility of the authors and does not necessarily represent the official views of the North Carolina Tobacco Trust Fund Commission. Content written by: Toby Smithson MS, RDN, LD, RDN, CDCES and the North Carolina Sweetpotato Commission Staff.

Talking Points For dietitians involved in media, these tips offer interesting, tidbits of information about sweetpotatoes and the topics covered in each month’s theme. Ty work perfectly for shar ing at events, tours, media interviews, television and radio segments, podcasts and so much more. Recipes The NCSPC has a wide variety of recipes to choose from, whether you are searching for dietary specific recipes or cuisine (gluten-free, vegetarian, kid-friendly, etc.) or just want inspiration for a meal or snack. Many of these recipes have been developed by Registered Dietitians, food bloggers, and professionals in the food industry, not to mention our own staff.

Newsletter Copy This section was designed with those in mind that write monthly newsletters for their clients. From the digital version, by using copy and paste tools, we have tips for you to share in your local newspaper or your personal newsletter. Remember to include your contact information so clients are easily able to reach you for more detailed advice and information.

SPONSORED PROJECT

Social Media Handles:

@ncsweetpotatoes

Sweetpotatoes - one word Throughout this book, sweetpotato is deliberately spelled as one word unless directly quoting a source where it is spelled as two words. (i.e., sweet potato). The one-word spelling was officially adopted by the National Sweet potato Collaborators in 1989. Sweetpotato (Impomea batatas) must not be confused in the minds of shippers, distributors, warehouse workers, and above all consumers with the equally unique and distinctive potato (Solanum tuberosum) or the yam (Dioscorea sp.) which are also grown and marketed commercially in the United States.

North Carolina Sweetpotatoes

Social Media Copy We invite you to use these examples of timely social media posts to keep your followers engaged and up to date. We’ve included seasonal recipes, cooking and nutrition tips, as well as links to other resources a well.

North Carolina Sweetpotato Commission

Teaching Tools - Nutrition Tips

We’ve included seasonal recipes, cooking and nutrition tips, as well as links to other resources a well.

Follow author and dietitian Toby Smithson @diabeteseveryday_tobysmithson/ on Instagram!

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TABLE OF CONTENTS

January FIBER FOCUS MONTH

Month/Theme

Page

Suggested Recipe

Page

January

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Vegn Roasted Sweetpotato & Cauliflower Tacos

Fiber Focus Month

TALKING POINTS y January tends to be a time when we stop to reflect on our health. The New Year, New You adage is an out of date type of thinking. You are great as you are. When it comes to healthy eating, our focus is on how we can make sure we are getting the key components of a healthy eating plan for diabetes complex carbohydrates, lean protein, and healthy fats. y Did you know that January is designated as Fiber Focus Month? Estimates are that 95% of Americans do not eat enough fiber, even though fiber has many health benefits including slowing down the absorption of carbohydrate that we consume. For people with diabetes, consuming carbohydrates that are high in fiber, can help do this. A medium sweetpotato (with the skin) contains 4 grams of fiber. y Consuming sweetpotatoes can offer a nice dose of fiber to your meal. One medium sweetpotato can provide nearly 20% of your recommended daily intake of fiber. y If you haven’t been eating a lot of fiber containing foods, start slowly by adding a serving with one meal and then move to trying to add a good source of fiber to each meal. The goal is to consume, on average, 28 grams fiber per day. The USDA Dietary Guidelines for Americans give more specific recommendations vary per gender and age. NEWSLETTER COPY Yes, you can. People with diabetes can eat sweet potatoes! In fact, sweetpotatoes are a packed with nutrition which includes fiber. Fiber plays an important role in blood sugar management so including sweet- potatoes in our eating plan can be helpful. Balance your plate when you incorporate sweetpotatoes into a diabetes friendly eating plan by using the sweetpotato as your carbohydrate serving alongside a serving of a lean protein and a serving of vegetables.

February

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Southern Sweetpotato Chickpea Curry

National Sweetpotato Month

March

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Roasted Sweetpotato and Poblano Salad

National Nutrition Month

April

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S weetpotato Wedge & Purple Cabbage

Stress Awareness, More Movement &

Salad

National Garden Month

May

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No Churn Chocolate Sweetpotato

Blood Pressure Education Month

Ice Cream

June

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Sweetpotato Chicken Kababs

Fresh Fruit & Vegetable Month

SOCIAL POSTS Are you getting enough fiber each day? Here’s a quick tip: You can get 4 grams of fiber by adding a medium sweetpotato to your meal. Delicious, nutritious, and filling. #ncsweetpotatoes #fiber #diabetesfriendly Taco night tonight! Cook up a batch of these Vegan Roasted Sweetpotato and Cauliflower Tacos that are not only tasty but also contain 6 grams of fabulous fiber to help blunt blood sugar rise. #ncsweetpotato #diabetes #fiber #recipe

July

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Sassool’s Sweetpotato Salad

National Picnic Month

August

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Grilled Sweetpotato & Blueberry Salad

Diabetes Myth Busters

September Cholesterol Education

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Best Grilled Sweetpotatoes

October

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Smokey BBQ Sweetpotato Salad

Emergency Planning

November

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Tex Mex Sweetpotato Beef Skillet

Diabetes Awareness Month December Healthy Holiday Ideas

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Turkey & Sweetpotato Chili

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VEGAN ROASTED SWEETPOTATO & CAULIFLOWER TACOS

February NATIONAL SWEETPOTATO MONTH

TALKING POINTS y As noted by the American Heart Association and Centers for Disease Control, people with diabetes are at much greater risk for developing cardio- vascular disease (includes diseases of the heart and blood vessels). Elevated blood sugar increases the risk of cardiovascular disease because of the potential damage to blood vessels and nerves. Healthy blood vessels and nerves are important for both circulation and heart health. y Sweetpotatoes are both heart healthy and diabetes friendly. They are a good source of potassium, low in sodium, contain no cholesterol, a good source of fiber and are a complex carbohydrate with a low glycemic index value. Foods that are lower on the glycemic index have been shown to raise blood sugar more slowly as compared to foods that trigger a rapid spike. y Sweetpotatoes taste delicious in their natural cooked state. If you want to add variety in flavors when you eat your sweetpotatoes, here are some diabetes and heart friendly ways to spice sweet- potatoes (without adding salt): cinnamon, nutmeg, oregano, black pepper, cumin, ground ginger, chili powder, oregano, thyme, or rosemary. Note: using maple syrup, agave, brown sugar, or sugar will add extra calories and carbohydrates. y Building a healthy lifestyle is an important com ponent of reducing risks related to both cardio vascular disease and diabetes. A healthy lifestyle includes healthy eating, being physically active for at least 2 hours and 30 minutes per week and reducing your stress levels. TEACHING TOOLS We suggest to download our tool 4 Ways to Include Sweetpotatoes into a Heart Healthy & Diabetes Friendly Eating Plan .

SOCIAL POSTS Happy American Heart Month! Looking for low sodium carbohydrate options? A 3.5-ounce sweetpotato contains only 8 milligrams of sodium. That’s a very low sodium food. The extra bonus is there is also 377 milligrams of potassium in this serving. Happy American Heart Month and National Sweetpotato Month! Warm your heart with a vegetable that is diabetes friendly and heart healthy (low in sodium, low in fat, no saturated fat, and high in potassium) … A SWEETPOTATO! #sweetpotato #americanhearthealthmonth #hearthealthy #diabetesfriendly NEWSLETTER COPY If you have been diagnosed with high blood pressure or high cholesterol and were told to follow a heart healthy eating plan along with managing your diabetes don’t worry – these two eating plans can be the same, making it easier to follow both at the same time. The Diabetes eating plan focuses on the total grams of carbohydrate eaten throughout the day. The Heart Healthy eating plan focuses on consuming heart healthy fats, lowering sodium, increasing high potassium foods and including a particular type of fiber called soluble fiber. NUTRITION TIP Keep your heart healthy and your blood sugar levels in target by following these guidelines: 1. Lower the sodium in your diet. 2. Increase the amount of potassium in your diet (as long as you do NOT have kidney disease). 3. Monitor your carbohydrate intake 4. Go lean with your protein at your meals.

Recipe Link

Ingredients

1 tsp Smoked paprika 1 tsp Garlic powder Salt/pepper, to taste 1 Lime, cut into wedges 1 Large jalapeño, sliced Cilantro, for garnish

y y y y y y y y

y 8 Whole wheat tortillas y 2 Large North Carolina sweetpotatoes (diced into 1/2 inch cubes) y 3 cups Cauliflower florets y 2 Tbsp Olive oil

1 cup Black beans, drained and rinsed

y 1 tsp Chili powder y 2 tsp Ground cumin

Vegan ranch dressing (optional)

Directions 1. Preheat the oven to 400 degrees F.

2. Place the cauliflower florets and diced North Carolina sweetpotatoes in a large bowl. Drizzle olive oil over the top, then season with the chili powder, cumin, paprika, garlic powder, and salt/pepper. Toss to combine. Spread the vegetables onto a sheet pan and roast them for about 15 minutes. 3. Add the black beans to the sheet pan, then place the pan back in the oven for about 5 more minutes Remove from the oven and set aside. 4. To char your tortillas (optional): Heat a large skillet on medium/high heat. Add a drizzle of oil into the skillet and cook each tortilla for about 30 seconds on each side, or until it’s lightly charred. Be sure not to overcook the torti llas. Transfer the charred tortillas to a plate, then cover them until you’re ready to serve them. 5. To assemble the tacos: Place a generous amount of the roasted veggies onto each tortilla. Top with fresh jalape nos and cilantro. If desired, drizzle some vegan ranch dressing on top and enjoy!

TEACHING TOOLS Download our 4 Ways to Include Sweetpotatoes Teaching Tool!

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March NATIONAL NUTRITION MONTH

SOUTHERN SWEETPOTATO CHICKPEA CURRY

TALKING POINTS y March is designated as National Nutrition Month which is an annual nutrition education campaign designed by the Academy of Nutrition and Dietetics. Every year, there is a new healthy eating campaign theme, but the bottom line is to follow a healthy lifestyle no matter what time of the year. y Healthy eating and being physically active are important strategies for diabetes management. Discuss healthy eating guidelines with your dietitian to find the best eating plan that works for you. The American Diabetes Association recommends being active at least 3 minutes five days a week. y Monitor your blood sugar to get better insight on how different foods and physical activity effects your blood sugar. y Sweetpotatoes are a nutritious carbohydrate option for people with diabetes all year round. A 3.5 ounce (medium) baked sweetpotato contains 100 calories, 23 grams of carbohydrate, 2 grams of fiber, 2 grams protein, < 1 gram fat, 8 milligrams of sodium, and 377 milligrams of potassium. A medium sweetpotato is considered a starchy vegetable and would count as 1.5 carb choices. y Sweetpotatoes are not yams. They are often confused as the same food, but they are very different in taste, appearance, and nutrition. Sweetpotatoes are often sweeter, more slender in appearance than a russet potato, and are lower in calories and carbohydrate than yams.

SOCIAL POSTS Did you know that a sweetpotato and yam are two different foods? Their nutritional facts are different too. 1 cup of raw sweetpotatoes contains 114 calories and 27 grams of carbohydrate whereas 1 cup of raw yams contains 177 calories and 42 grams of carbohydrate.

Recipe Link

Ingredients

• 1 Tbsp olive oil • 1 medium sweetpotato peeled (cut into ½-inch cubes) • ¼ cup minced sweet onion • 1 tsp minced garlic • 1 tsp smoked paprika • ¼ tsp onion powder • ¼ tsp garlic powder • ¼ tsp ground turmeric • 1/8 tsp ground ginger • 1/8 tsp ground thyme • 1/8 tsp ground cayenne pepper

• 1/8 tsp cracked black pepper • Pinch ground cinnamon • 1 ¾ tsp kosher salt • 1/2 15-ounce can chickpeas, drained (reserve re maining chickpeas for another recipe) • 1 13.5-ounce can coconut milk • 1 tsp fresh lemon juice • ½ tsp Worcestershire sauce • 3 naan bread • 1 Tbsp chopped fresh chives • Fresh cilantro for garnish

Directions 1. In a medium nonstick sauté pan, add the olive oil. Heat the pan over medium heat. Add the cubed sweetpotatoes. Cover with a lid and cook for 10 minutes, stirring occasionally. Add the minced onion and cook for 5 minutes, stirring occasionally. Add the garlic and add all the spices except the salt. Stir. Cook for 2 minutes. 2. Add the salt, chickpeas and coconut milk. Stir. Cover and cook over medium-low heat for 10 minutes. Cook for an additional 10 minutes uncovered on medium to medium-low heat. 3. Remove from the heat and stir in the lemon juice and Worcestershire sauce. 4. Transfer the warm sweetpotato curry to a serving bowl. 5. Heat an oven to broil on high. Place the naan on a baking sheet. Cook until lightly toasted and warm, 1 to 2 minutes. 6. Garnish the curry with chives and cilantro leaves. Serve with toasted warm naan. Top with the cilantro

Do you know the difference between a sweetpotato and a yam? Yams have dry, starchy flesh, dark bark-like skin and 15 MORE grams of carbohydrate than an equal portion of sweetpotato. Sweetpotatoes’ skins have a moist flesh, variation in color, and slick like appearance. #ncsweetpotatoes #yams #carbohydrate #diabetesmanagement

ncsweetpotatoes.com/ sweetpotatoes-101

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NEWSLETTER COPY Sweetpotato is a starchy vegetable that contains carbohy drate and comes in all sizes. The best way to calculate how many grams of carbohydrate in a sweetpotato is to weigh the potato after cooking. A medium sweetpotato is equal to 3.5 ounces and 23 grams of carbohydrate. Or if you are preparing a potato that is chopped or mashed, ½ cup is equal to 15 grams of carbohydrate.

NUTRITION TIP Remember that healthy eating, being physically active and reducing stress are some of the components of a healthy lifestyle. Try to incorporate all these healthy behaviors every day. Here’s an idea for achieving more physical activity and reducing your stress. Have you ever tried Forest Bathing? It’s not really taking a bath in the forest. Forest Bathing is taking a walk amongst the trees and using all of your senses, which helps you relax. Smell, taste, feel and see. As you take a walk through the forest, you will also achieve more physical activity!

April 3 NATIONAL MONTH CELEBRATIONS

Roasted sweetpotato and poblano salad

Recipe Link

TALKING POINTS y During the month of April, we can celebrate three national months that fit together -- National Stress Awareness, Move More, and National Garden month. Why? Being more active can help reduce stress. Planting and pruning a garden can offer a good workout and help reduce stress by being outside enjoying the growth of food or flowers. y Reducing stress and being physically active are two key lifestyle behaviors to help with balancing blood sugar and blood pressure. Finding ways to reduce any of your stressors should be top of your to do list and finding a fun way to move your body more can help reduce stress too. y Exercise, physical activity, body movement have something in common… moving your muscles. Moving your muscles can help you use the glucose in your bloodstream more efficiently . y If you aren’t a gardener, you can also get some exercise and fresh produce by visiting your local farmer’s market. Make sure to take time to talk with the farmers and enjoy the outdoors.

Ingredients

• 2 large poblano peppers • 2 large sweetpotatoes ( about 2-½ pounds, peeled and cut into 1-inch chunks ) • 3 Tbsp olive oil • 2 tsp cumin • ½ tsp salt

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1 bunch cilantro chopped

1 14-oz. can black beans rinsed and drained

SOCIAL POSTS In honor of National Garden Month, let’s get planting. Here is a fun video on how sweetpotatoes are grown in North Carolina! Feel the joy in body movement as we celebrate National Move More Month. How? Why not dance? It’s a full body workout. Studies have found that dance significantly improved body composition, cognitive function, mental health, and quality of life. And don’t forget to eat some higher fiber carbs like sweetpotatoes (1 medium sweet potato = 23 grams carbohydrate, 4 grams fiber) to give you the energy to dance. #Nationalmovemoremonth #ncsweetpotatoes #diabetesmanagement #carbohydrate #fiberfoods

1 cup frozen corn kernels thawed

¼ cup diced red onion

3 Tbsp freshly squeezed lime juice

Directions 1. Preheat broiler to high; line baking sheet with foil. Spray peppers with non-stick spray; place on baking sheet 4 inches below broiler. Roast until skins are blistered and black, about 15 minutes on one side and 5 minutes on the other side. Remove peppers to a bowl; cover with plastic wrap; set aside to cool. Set oven to bake at 400°F. 2. In a mixing bowl, combine sweetpotatoes, olive oil, cumin, salt and half of the cilantro; mix well. Spread sweetpotatoes onto baking sheet; roast in oven until tender, about 30 minutes, stirring halfway through. 3. Meanwhile, peel peppers, cut off their stems and remove the seeds. Cut flesh into 1/2–inch squares. 4. Remove sweetpotatoes from oven, set aside until cool, about 10 minutes. 5. In a bowl, combine sweetpotatoes, peppers, beans, corn, onion, lime juice and remaining cilantro; toss gently. Serve warm or cold.

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NEWSLETTER COPY Spring is in the air which means in some parts of the United States, people have begun their vegetable gardens. There is nothing like planting and harvesting your own fresh vegetables- a true farm to table experience. Remember that half our plate should be filled with low carb vegetables and starchy vegetables like sweetpotatoes are placed in the carbohydrate section of our healthy food plate with the final section being filled with a lean protein food. Gardening is also a great way to help reduce stress and become more physically active. Finding ways to reduce our stress and move our body more are helpful lifestyle behaviors for managing blood sugar and blood pressure levels. NUTRITION TIP 5 Ways to Reduce Stress that can also help with Diabetes Management Diabetes is 24/7 and requires a long list of things to do. If you plan some of the things involved with diabetes management, it can lighten your load and reduce your stress. Here are some suggestions: 1. Plan your week of meals on the weekend (breakfast, lunch, dinner, and snacks). 2. Write your grocery list as you plan your meals so that you will have all the ingredients in stock in your kitchen after shopping. Remember to include your entrée and side dishes. 3. Set up an automatic re-order plan with your pharmacy for your diabetes medications. 4. Schedule your lab tests (A1C, glucose, BUN, creatinine, cholesterol, triglycerides) the day you are at your doctor’s office and write it on your calendar. 5. Pick a time of day that you schedule at least 15 minutes of exercise and place it on your calendar as an appointment. TEACHING TOOL To assist you with lowering your stress level by down loading our Teaching Tool 5 Ways to Reduce Stress !

sweetpotato wedge & purple cabbage salad

May BLOOD PRESSURE EDUCATION MONTH

SOCIAL POSTS Have you tried any of these wonderful spices on your sweetpotato? If not, try it (it won’t add calories or carbs to your meal): Sweet: pumpkin pie spice, cinnamon, low calorie sweetener, nutmeg, ginger, cloves, cardamom Savory: garlic, curry, garam masala, chipotle or sriracha One food strategy for lowering your sodium intake is to choose your seasoning wisely. Post in comments if you prefer to flavor your sweetpotato sweet or savory. (It’s fun to note using emojis of your choosing for sweet or savory when using social media. #ncsweetpotatoes #diabetes #diabetesfriendly #reducingbloodpressure #seasonings NUTRITION TIP 5 Tips to Reduce the Sodium in Your Food You can reduce your sodium intake by making some modifications to the food you consume or the way you season your food. Here are five examples: 1. When you purchase canned vegetables, choose no added salt canned vegetables. 2. Read the nutrition facts panel on food labels for pack aged foods. A low sodium food is 140 mg sodium or less. 3. Eat more fruit and vegetables. One medium Sweetpotato is a low sodium food (contains 72 milligrams of sodium). 4. Put the saltshaker aside and explore the variety of spices and seasonings to flavor your food. 5. Favorite spices to use on sweetpotatoes are: Sweet - pumpkin pie spice, cinnamon, low calorie sweetener, nutmeg, ginger, cloves, cardamom. Savory - garlic, curry, garam masala, chipotle or sriracha.

TALKING POINTS y During the month of May, we have a public health focus on blood pressure for all Americans, and it is especially important for people with diabetes. y Why is blood pressure management important for people with diabetes? Monitoring blood pressure is important for people with diabetes because their risk of developing high blood pressure is increased twofold. A person with diabetes is more likely to have high blood pressure than a person without diabetes. y Know your numbers: a blood pressure of less than 120/80 is considered normal. High blood pressure is diagnosed when your pressure is 140/90 or higher. y Managing high blood pressure often includes reducing sodium in your diet. We do need a small amount (500 milligrams) of sodium to help our body balance electrolytes, maintain high enough blood pressure and help with normal nerve and muscle function. But it’s very easy to consume much more sodium on a daily basis. y Sweetpotatoes are a heart healthy food that can help reduce blood pressure because they are low in sodium and high in potassium. NEWSLETTER COPY More than half the people who have been diagnosed with diabetes also have high blood pressure or take prescription medication for lowering blood pressure. One of the tactics to lower blood pressure is modifying the food we choose to eat or how we season food. Swapping lower sodium foods like no added salt canned or frozen vegetables, low sodium soups, or spice powders instead of spice salts.

Recipe Link

Ingredients

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2 sweetpotatoes

½ head purple cabbage

1 Tbsp olive oil

Salt & pepper to taste

6 Tbsp poppyseed dressing divided

1 Tbsp chopped parsley

2 cups grape tomatoes halved 3 Tbsp feta cheese crumbled

Directions 1. Preheat grill.

2. Scrub and wash sweetpotatoes and cut each into six wedges. (If your potatoes are long, you may want to cut your wedges in half) Par-boil sweetpotatoes 5 minutes, drain, and allow to cool 5 minutes. 3. While sweetpotatoes are cooling, shred cabbage into thin slices. 4. Just before putting on the grill, toss sweetpotatoes with olive oil, salt, and pepper to taste. 5. Place sweetpotato wedges on the grill, perpendicular to the grates over direct heat; grill about 3 minutes on each side or until tender-crisp with grill marks on each side. Remove from grill and set aside. 6. In a Ziploc bag or large bowl, toss cabbage and 4 Tbsp of poppy seed dressing until coated. 7. Add parsley and tomatoes to the cabbage mixture and toss. 8. To serve, place sweetpotato wedges on a bed of dressed cabbage and drizzle with the remaining poppyseed dressing, and sprinkle with cheese. 9. Serve warm or cold.

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June FRESH FRUITS & VEGETABLES MONTH

NO CHURN CHOCOLATE SWEETPOTATO ICE CREAM

TALKING POINTS y Consuming fruits and vegetables are part of a diabetes friendly, balanced diet. And fruits and vegetables are so versatile you can eat them at breakfast, lunch, dinner or snack time. You can use fresh, frozen, canned (in real fruit juice), or dried fruits. If you use canned vegetables, try to use canned with no added salt to cut down on your sodium intake if needed. If you use canned fruits, try to purchase canned fruits that are packed in their own juice to help cut back on added sugars (and carbs). y Grilled fruits and vegetables are a fun and tasty way to prepare produce. Grilling is diabetes friendly because it doesn’t add any more carbohydrate to your fruits and vegetables. y Fruits and vegetables contain carbohydrate, but this doesn’t mean people with diabetes should avoid eating them. If you count carbohydrates, there are general portions you can memorize (or look up) to know how many carbs are in the various fruits and vegetables. y The best method for measuring the carbohydrates in a sweetpotato is to use a food scale. Place the sweetpotato on the food scale and use about 6 grams carbs per ounce of sweetpotato as your base to calculate the carbs in the sweetpotato. NEWSLETTER COPY Fruits and vegetables can and should be a part of a healthy eating plan for people with diabetes. They provide vitamins and minerals including fabulous fiber. Why is fiber important? Foods that are higher in fiber can help slow down the absorption of carbohydrates and help lessen spikes in blood sugar levels after eating. Fiber is also important in supporting your digestive health. Another blood sugar management tip for eating fruit is to combine the fruit with a lean protein or healthy fat choice which has been shown to reduce spikes in blood sugar after eating. For example, a small apple with a handful of nuts or an orange with a slice of cheese.

SOCIAL POSTS Happy National Fruit and Vegetables Month! Heat up the grill for sweetpotatoes this summer. The instructions are simple as 1,2,3. Grilled Sweetpotato Instructions: 1. Just before putting on the grill, season sweetpotatoes liberally with salt. 2. Place sweetpotato wedges directly on the cooking grate over direct heat; grill until well-marked, about 3 minutes on each side. 3. Move to indirect heat. Finish cooking, turning halfway through, until soft and tender, 20-30 minutes. Remove from grill. Remember to use the calculation of about 6 grams of carbohydrate/ounce of sweetpotato to figure out how many carbs are in your sweetpotato serving. Happy National Fruit and Vegetables Month! Fun fact: The best way to store sweetpotatoes is in a cool, dry and well-ventilated container ( not the refrigerator). #ncsweetpotatoes #nationalfruitandvegetablemonth #grilling NUTRITION TIP Knowing how much a serving of fruit and vegetables is helpful with managing blood sugar. We are looking at the grams of carbohydrate in a serving. One serving is equal to 15 grams of carbohydrate. For example: a small apple, nectarine, orange, or banana (4 ounce) 1 cup cubed honeydew, 17 grapes, 1 cup raspberries, or 1 ¼ cup whole berries. For non-starchy vegetables, ½ cup cooked or 1 cup raw = 5 grams of carbohydrate For starchy vegetables, ½ cup corn, parsnips, or peas or 2.5 ounces sweetpotato, or 1 cup winter squash. TEACHING TOOL We created this downloadable list of Fruit & Vegetable Portions from the USDA Foods datab ase to have available at a glance!

Recipe Link

• ¾ cup sweetpotato cooked and mashed • 3 ½ ounces lite canned coconut milk 1 can, room temperature, shaken • 5.75 oz chocolate chips (½ bag milk chocolate chips) • ½ Tbsp vanilla extract • ¼ tsp salt Ingredients

Directions

1. Add the mashed sweetpotato, coconut milk, vanilla, and salt to your favorite blender. 2. Following the instructions on the bag of chocolate chips, melt the chocolate chips. Add the melted chocolate chips to the blender. 3. Blend until smooth and mixed thoroughly. 4. Pour the sweetpotato/chocolate mixture into a loaf pan. 5. Cover with plastic wrap and place in the freezer. 6. Every 30 - 45 minutes stir the chocolate mixture, the edges will start to freeze first and you will want to stir that in to ensure an even creamy texture. Do this at least 3 times. 7. Your ice cream will be ready to enjoy in about 3 - 4 hours. If you freeze your homemade ice cream overnight you will need to allow it to thaw on the counter for about 5 minutes to ensure it will be soft enough to scoop.

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July NATIONAL PICNIC MONTH

SweetPotato chicken kababs

• 1 lb Chicken breast, cubed • 1 medium zucchini, cut into 1” slices • 1 medium squash, cut into 1” slices • 1 red bell pepper, cut into 1” squares • 1 medium sweetpotato cut into 1” pieces • ¼ cup avocado oil • juice of 1 lemon • ½ tsp garlic powder • ½ tsp salt • 1 tsp Italian seasoning Ingredients

SOCIAL POSTS At your next picnic, swap a white potato salad with a sweetpotato salad. It’s a delicious side dish and adds a pop of color to your meal. Going on a picnic? It’s a perfect opportunity to include more fruit and veggies and get some physical activity! Sweetpotatoes, which is a starchy vegetable can be served in a cold salad along with berries to make a great summer meal. #diabetes #picnic #summersalad #JulyFun #ncsweetpotatoes NEWSLETTER COPY Along with the joys of summer come warm temperatures that can have a negative impact on both the safety of our food and our body’s becoming dehydrated. If you are going on a picnic or transporting food during the summer months, remember to keep your food safe. Keep hot foods hot and cold foods cold. Hot foods need to stay above 140 degrees F and cold foods need to stay cold below 40 degrees F. Foods staying between 40-140 degrees F are in the danger zone. These temperatures offer an opportunity for bacteria to grow quickly – don’t leave food setting out for more than 2 hours. Remember to also keep yourself hydrated during the warm summer months. Dehydration can often result in above target blood sugar readings. If you are using bottled beverages that aren’t plain water to stay hydrated, check the nutrition facts panel for the grams of carbohydrate. If there are carbs, you will need to make an adjustment in your medications, if on insulin, or your food choices to keep your blood sugar steady.

TALKING POINTS y July is a great time to get together with family and friends to enjoy food and conversation. Whether you decide to prepare the whole meal yourself or have your guests bring a dish to pass, there are many delicious dishes to choose from. If you are preparing the meal, make sure you include foods that fit into your diabetes meal plan -- healthy choices that everyone at your gathering can eat. y If you are attending a food gathering organized by someone else, make sure to bring a dish to pass that fits into your meal plan. If need be, you can prep two dishes in order to assure you are able to eat at least a serving of protein and 1-2 servings of carbohydrate to help keep your blood sugar steady. y Planning a picnic nicely fits with a diabetes meal plan. Keep in mind the plate method for healthy eating as a check list of having the foods you need for a well-balanced diet at your picnic. Include foods that contain carbohydrates, protein, and healthy fats. Half your plate should be filled with vegetables, one quarter of the plate be filled with a lean protein and the final quarter of the plate be filled with carbohydrate containing food. y Remember to stay hydrated during the warm month of July. Choose zero calorie, 0 carbohy drate beverages so that you aren’t drinking your carbs or calories. Save your calories and carbs for delicious picnic foods. y If your picnic is being held at a park or someone’s backyard, use this time to get some more physical activity. Bring balls, frisbees, fly a kite, or take a walk.

Directions Recipe Link 1. If using wooden skewers, start by soaking them overnight in a bowl of water wider than the length of the skewers. This will help prevent burning when baking or grilling. If unable to do this, soak them in water as long as possible before baking. 2. Cut chicken into 1” cubes and cut vegetables into the appropriate shape to slide onto skewers. 3. Place chicken, vegetables, and sweetpotato cubes in a large ziplock bag. Add avocado oil, lemon, garlic powder, salt, and Italian seasoning. Let marinate for 30 minutes. 4. Preheat oven to 450° or heat up your grill. 5. After letting chicken and veggies marinate, alternate chicken, vegetables, and sweetpotato slices on skewers. Repeat the process until you have filled skewers, leaving 1 inch at top of the stick for holding. 6. Proceed to you preferred method of cooking. Oven Roasting or Grilling for next steps OVEN ROASTING 1. Place kabobs on a baking sheet lined with aluminum foil. Make sure they are spread evenly apart and are not touching. 2. Bake for 15 minutes and flip skewers to continue baking. Bake for 10-12 more minutes, or until chicken is cooked through. GRILLING 1. Place kabobs on a hot grill or grill plan. Make sure they are spread evenly apart and are not touching. 2. Grill for 5-7 minutes on each side or until chicken is cooked through. Chicken should be cook to at least 165° internally. FINAL STEPS 1. Once chicken is cooked through, remove from oven or grill and squeeze a bit of fresh lemon juice over the stop. Sprinkle with salt and serve.

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SASSOOL ’ S SWEETPOTATO SALAD

August DIABETES MYTH BUSTERS

NUTRITION TIP 1. Choose foods that will give you the nutrition you need. Focus on a lean source of protein and carbohydrate like grilled chicken and sweet potato skewers or Fruit and cheese kebabs. 2. Place hummus in the bottom of a disposable short cup and add cut vegetables to make individual veggies and dip appetizers. 3. Pack water to keep everyone hydrated. 4. Bring extra nonperishable carb foods in case your blood sugar drops low from the increase in physical activity.

TALKING POINTS y There is a higher volume of information about diabetes through access to social media, online news, and the internet 24 hours/day, 7 days/week. But beware that everything you read or hear may not be science verified researched solutions to managing diabetes. y There are no quick fixes to managing diabetes and there currently is no cure. But following healthy lifestyle guidelines can help manage diabetes and reduce the risk of complications. y Know the facts about the different types of diabetes. Each is managed with healthy lifestyle behaviors and some types of diabetes require medication. y Type 1 diabetes is an autoimmune condition. Type 1 happens when the body cannot produce insulin, and the “cause” is unknown. Since people with type 1 don’t produce insulin, they need to take it via an injection or insulin pump. y In the body of a person diagnosed with Type 2 diabetes, insulin isn’t working effectively to lower blood sugar levels even though the body may be producing enough. This condition is called insulin resistance. There are many factors that may put us at risk for developing type 2 diabetes like ethnicity and excess body weight, and eventually it’s likely that natural insulin production will fall off or stop. y Pre-diabetes is when blood sugar levels are above target range but not high enough for a diabetes diagnosis. Pre-diabetes may lead to a diagnosis of type 2 diabetes if blood sugar levels are not managed in a timely manner.

Recipe Link

Ingredients

• 2 large NC sweetpotatoes • ¼ cup extra-virgin olive oil divided • ½ cup baby spinach • ½ cup chopped celery • 1 tsp salt • 3 Tbsp raisins • 3 Tbsp cup red-wine vinegar • ½ red bell pepper • 1 tsp ground cumin • ¼ cup sliced green onion • ¼ cup minced fresh mint leaves • 1 minced jalapeño

SOCIAL POSTS Diabetes Myth Buster Q: Can people with diabetes eat carbs?

A: Carb containing foods can fit into a healthy eating plan for a person with diabetes. Choose carbohydrate foods that are minimally processed and higher in fiber as the best choices. Example of a good choice: One medium sweetpotato contains 26 grams of carb and 4 grams of fiber. Did you know there are approximately 42 factors that affect blood sugar levels? And only 9 of them are related to food. #ncsweetpotatoes #mythbuster #diabetesmanagement #bloodsugarmanagement NEWSLETTER COPY If it sounds too good to be true, it probably isn’t true when it comes to diabetes. There is a lot of misinformation on the internet about curing diabetes, but the truth is that diabetes is currently not a curable condition. There are screenings for type 2 diabetes and type 1 diabetes which help a person possibly stay ahead of complications. Type 2 diabetes can be placed in remission and pre-diabetes can be prevented from leading into type 2 diabetes. If diagnosed with diabetes, following a healthy lifestyle (healthy eating, physical activity, stress reduction, and taking medications as prescribed) are the best ways to manage diabetes.

Directions 1. Preheat the oven to 375°F. 2. Cut the sweetpotatoes into bite-size pieces. 3. Put them on a baking sheet, drizzle with 2 Tbsp of the oil, and toss to coat. 4. Sprinkle with salt, and roast, turning occasionally, until crisp and brown outside and just tender inside, about 25 minutes. 5. Remove and keep on the pan until ready to dress. Make the Dressing 1. Place the remaining 6 Tbsp of oil in a blender, along with the vinegar, bell pepper, cumin, jalapeño and mint. 2. Purée until smooth. 3. Toss warm sweetpotatoes with green onion and raisins. 4. Add ½ cup of the dressing, and toss to coat, adding more if necessary. 5. Taste and adjust the seasoning. 6. Serve immediately or at room temperature.

TEACHING TOOLS To keep you and your family safe during the holiday grilling season, check our Teaching Tools: • Food Safety Tips for Grilling and Gatherings! • Hydration Facts

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Grilled sweetpotato & blueberry salad

September CHOLESTEROL EDUCATION

SOCIAL POSTS Keep your heart healthy. To help keep your cholester ol levels low choose foods that are low in saturated fat and contain soluble fiber like beans, oatmeal, and sweet- potatoes. Yes, you can eat sweetpotatoes if you have diabetes! Check out this video to hear more! Adding 5-10 grams of soluble fiber to your diet/day can help lower your cholesterol Did you know that 1 medium sweetpotato gives you 2 grams of soluble fiber? #nationalcholesteroleducationmonth #hearthealthy #solublefiber #ncsweetpotatoes #diabetesfriendly NEWSLETTER COPY If your cholesterol levels are elevated, try to swap out foods that are high in cholesterol and high in saturated fat. Choose mono or polyunsaturated fats instead of saturated fats and limit trans-fat. These types of fats clog our arteries. Another benefit of including healthy fats is that they help slow down the absorption of the carbohydrate you consume to achieve better blood sugar levels. Also try and choose foods that are high in soluble fiber. Soluble fiber becomes gummy in your arteries and helps to pull out cholesterol. Sweetpotatoes contain 2 grams of soluble fiber per medium potato. Research suggests we include 5-10 grams of soluble fiber/day to help lower LDL cholesterol levels. Other healthy lifestyle behaviors like being physically active most days of the week for at least 30 minutes are also recommended for keeping cholesterol in target range. Make sure to check with your doctor before embarking on added physical activity. And keep body weight in target range. Added weight can increase the lousy cholesterol (LDL) and decrease the good cholesterol (HDL). Following the Diabetes Plate Method can help you monitor your blood sugar levels and your weight with the portioning of food. Half your plate be filled with vegetables, one quarter of the plate with a lean protein, and the last quarter of the plate with carbohydrate containing food like sweetpotatoes.

Recipe Link

TALKING POINTS y During the month of September we celebrate National Cholesterol Education Month. Did you know that people with diabetes should have their blood cholesterol checked annually? Do you know what is considered a normal cholesterol and what the different types of cholesterol mean (HDL vs LDL cholesterol)? Both have functions in our body. y Because people with diabetes are at higher risk for heart disease, they should have their cholesterol and triglyceride levels checked at least once per year. For these blood tests, you need to be fasting for at least 8 hours to get accurate results. y We get cholesterol in two ways. Our bodies make their own cholesterol, and we consume cholesterol from certain types of foods. y Cholesterol travels through our bloodstream on proteins that are called lipoproteins. LDL, Low Density Lipoprotein, which we also reference as Lousy Cholesterol and HDL, High Density Lipoprotein, which is the good cholesterol. y Foods that are high in trans-fat and saturated fat have been found to clog our arteries. Foods that are high in trans-fat and saturated fat food typically are found in foods derived from animals like red meat, butter, and cheese. Coconut milk is also high in saturated fat. y Foods like fruit and vegetables, including sweet potatoes, do not contain cholesterol nor saturated fat.

Ingredients

Lemon Honey Vinaigrette • 6 Tbsp olive oil • ¼ cup lemon juice • 2 Tbsp Dijon mustard • 2 ½ Tbsp honey • Salt and pepper to taste

Salad •

3 medium sweetpotatoes peeled & sliced

• • • • • •

2 Tbsp olive oil

Salt/pepper to taste 4 cups Spring salad mix 1 cup fresh blueberries 1/3 cup chopped walnuts

¼ cup blue cheese crumbles Optional: Lemon wedges for garnish

Directions 1. Preheat grill to medium heat. Drizzle the sweetpotatoes with olive oil and season with salt and pepper. Place the sliced sweetpotatoes on the grill and cook on each side for about 5 minutes or until the sweetpotatoes are tender and slightly charred. Remove from the grill and let cool. 2. To arrange the salad, spread the spring salad mix onto a large platter and top with the grilled sweetpotatoes, blueberries, walnuts, and blue cheese crumbles. Top it off with a delicious homemade Lemon Honey Vinaigrette and garnish with fresh lemon wedges. Enjoy! NUTRITION TIP 4 Diabetes Management Truths Know the facts about diabetes management. Here are 4 things you should know: 1. Diabetes can be managed through healthy lifestyle behaviors like healthy eating, being physically active, and reducing stress. Medications may be prescribed by your doctor as an additional management strategy. 2. People who have been diagnosed with diabetes can eat carbohydrates. Choose carbohydrates that are less processed and higher in fiber as the best choices. Carbohydrates like sweetpotatoes can fit into a healthy eating plan for managing diabetes. 3. Eating sugar does not cause diabetes. Sugar and sugary foods are higher in calories and may cause weight gain which can increase a person’s risk for developing type 2 diabetes. But sugar itself does not cause diabetes. 4. At this point in time, there is not a cure for diabetes, but diabetes certainly can be managed.

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October EMERGENCY PLANNING

Smokey BBQ sweetpotato salad

TALKING POINTS y With winter weather sneaking up, this month is a good time to make sure you have all your food pantry essentials. If the power goes out, do you have food that you can eat that is shelf stable? Food is an important part of diabetes management, so you do not want to be left without better options. y Make sure your kitchen is stocked with foods representing each of the nutrient groups: carbohydrates (i.e. canned sweetpotatoes with no added sugar-maybe marked as yams; whole grain crackers; bagged popped popcorn; graham crackers) + (fast acting and slower acting carbs like smarties, hard candy, skittles, or juice boxes), proteins (i.e. tuna in pouches; natural peanut butter), and fats (i.e. nuts). You may not be able to get to a grocery store in the event of a weather emergency. y People with diabetes often take medications to help manage their diabetes so you don’t want to run out of your meds when there is a weather emergency. Prepare a diabetes care kit that includes 1- 2 weeks of medications and diabetes management supplies such as a blood glucose meter and or continuous glucose monitor, insulin pump supplies, alcohol wipes and any back up batteries that your devices may require. TEACHING TOOLS This list isn’t all inclusive but will give you a great check list for the types of non-perishable foods to have in stock in your kitchen as staples which makes it easier to have access foods for a healthy meal. Remember that being pre pared also helps reduce the worry and stress associated with the question of “what can I eat?” Download our Tool 10 Foods to Keep in your Pantry that are Diabetes Friendly

SOCIAL POSTS Are you prepared to manage your diabetes if there is a weather-related emergency? Use this checklist to make sure you are prepared before the bad weather arrives. Diabetes Emergency Download Checklist (aace.com) Sweetpotato Fun Fact: You can store sweetpotatoes for up to 2 weeks by storing them in a cool, dry, well-ventilated container. #ncsweetpotatoes #diabetes #bloodglucosemanagement People with diabetes should invest in taking time to be ready for emergency planning, especially when the weather can affect our daily living through power outages. If the power is out of service, do you have enough safe food to eat? Do you have a stock of your medications? Do you have at least 3 days’ worth of bottled water? Try to have a month’s worth of medications on hand and have your kitchen stocked with some essential nonperish able foods. Keep freezer packs frozen and a cooler bag available in case you need to keep your medications cool during a power outage. Here is a list of non-perishables for building healthy meals even if the power is out: y Canned vegetables with a pull tab opening (green beans, carrots) y Canned fruits in fruit juice with a pull tab opening (peaches, pineapple, or pears) y Tuna pouches y Nut butter (peanut or almond butter) y Whole grain crackers y Glucose tabs, smarties, jellybeans, or skittles (for treating a low blood sugar) y And don’t forget to have bottled water in case for those times that the filtration system stops during a power outage. #emergencyplanning #foodsafety #foodstorage NEWSLETTER COPY

Recipe Link

• 1 lb. sweetpotatoes • Olive oil • Kosher salt • 2 Tbsp Ranch seasoning steak seasoning, taco seasoning, or YOUR favorite seasoning • Fresh parsley or cilantro for garnish 1 jalapeño diced Ingredients

Directions 1.

Scrub and wash sweetpotatoes. Cut sweetpotatoes into wedges.

2. 3. 4. 5.

Par-boil sweetpotatoes 5 minutes, allow to cool 5 minutes.

Pre-heat grill.

Toss with olive oil, salt and preferred seasoning.

6. Spray grill with cooking spray and grill sweetpotatoes on medium high heat 3-4 minutes per side. 7. Garnish with parsley or cilantro and serve warm.

NUTRITION TIP 4 Ways to Lower Your Cholesterol While Keeping your Blood Sugar in Target 1. Be choosy about your fats. 2. Fill up on Fiber, Especially Soluble Fiber. 3. Be Physically Active. 4. Keep your body weight in target range.

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November DIABETES AWARENESS MONTH

Smokey BBQ sweetpotato salad

TALKING POINTS y November is American Diabetes Month. This month is filled with education about knowing your risk factors for type 2 diabetes and tips for diabetes management. Have you checked if you are at risk for type 2 diabetes? Take one minute of your day to find out your Type 2 Diabetes risk score Take the ADA 60 Second Risk Test for Type 2 Diabetes . y There are three main types of diabetes- type 1, type 2, and gestational diabetes. For all types of diabetes, healthy lifestyle behaviors are important. Choose a balanced eating plan, engage in physical activity for at least 30 minutes five days per week and try to reduce your levels of stress. y Sweetpotatoes are a diabetes friendly food choice. Sweetpotatoes count as a carbohydrate food containing about 26 grams of carb per medium sweetpotato. y Use the American Diabetes Association Plate Method to help you with your food selection. The Diabetes Plate Method includes half the plate filled with non-starchy vegetables; one quarter of the plate filled with a lean source of protein and the last quarter of the plate filled with carbohydrate containing foods like sweetpotatoes.

NEWSLETTER COPY Don’t be fooled by the word sweet in sweetpotatoes. Peo ple with diabetes certainly can eat sweetpotatoes. Since they are a starchy vegetable, they fit on your plate in the section of carbohydrates next to half of your plate being filled with non-starchy vegetables and the last quarter of the plate being filled with a source of protein like chicken, fish, cheese, soy, or eggs. One medium sweetpotato, along with its 26 grams of carbohydrate, also offers nearly 4 grams of fiber. If you want to sweeten your potato further, use a low-calorie sweetener instead of regular sugar, brown sugar, or hon ey. Sugars and honey will increase the number of carbo hydrates you are consuming and may cause a spike in blood sugar. NUTRITION TIP People who have been diagnosed with diabetes can eat carbohydrate containing food. Here are some tips on best ways to include carbs: 1. Include carbohydrate containing food that also contain fiber, like sweetpotatoes. 2. To help blunt rises in blood sugar, consume carb containing food along with a lean protein food. 3. Fill half your plate with non-starchy vegetables. Vegetables like spinach, tomatoes, cucumbers, green beans, and bell peppers contain only 5 grams of carbo hydrate per 1 cup raw or ½ cup cooked portion. 4. Try to limit refined, highly processed or added sugar carbohydrate foods like regular soda, sweet tea, sugar sweetened cereal, cake, candy or cookies. Sweetpotatoes are a diabetes friendly food choice with 26 grams of carbohydrate and nearly 4 grams of fiber per medium potato. #highfiber #carbs #ncsweetpotato #americandiabetesmonth SOCIAL POSTS If you have been diagnosed with diabetes, pre-diabetes, type 2 diabetes, gestational diabetes, or type 1 diabetes, you CAN eat sweetpotatoes. 1 medium sweetpotato has 26 grams of carb and nearly 4 grams of fiber.

Recipe Link

Ingredients

Dressing • 6 oz. plain Greek yogurt • 4 Tbsp BBQ sauce • ¼ cup mayonnaise • ½ tsp salt • ¼ tsp black pepper • 1 tsp smoked paprika • Juice of half a lime

• • • • • • • •

2 lbs. sweetpotatoes cut into 1 inch cubes

1-3 Tbsp olive oil

½ tsp salt

¼ tsp black pepper ¼ cup diced red onion ¼ cup chopped celery 1/8 cup chopped cilantro

1 jalapeño diced

Directions

1. Toss cubed sweetpotatoes with olive oil, salt and pepper and spread on a large sheet pan. 2. Roast at 425 for 10-15 minutes, rotate and toss, continue roasting for another 15-20 minutes. 3. Remove from oven and cool. 4. Toss roasted sweetpotatoes with dressing. 5. Garnish with chopped bacon, green onion and a sprinkle of chopped cilantro.

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