-DIABETES TK

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

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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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