-DIABETES TK

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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