-DIABETES TK

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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