-HEART HEALTH TK

heart healthy Toolkit for Registered Dietitians

700 E. Parrish Dr. Suite C Benson, NC 27504 (919) 631-2403 North Carolina sweetpotato commission www.ncsweetpotatoes.com

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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 heart healthy benefits of sweetpotatoes. 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: Chelsea LeBlanc Jones, RDN, LD 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. 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.

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.

Teaching Tools - Nutrition Tips

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

North Carolina Sweetpotatoes

North Carolina Sweetpotato Commission

Follow author and dietitian Chelsea LeBlanc @chelsealeblancrdn on Instagram!

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TABLE OF CONTENTS

January QUICK AND EASY MEALS TO START THE NEW YEAR WITH BALANCE

Month/Theme

Page

Suggested Recipe

January Quick & Easy Meals to Start the New Year

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Instant Pot Sweetpotato Soup

off with Balance

February

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Sweetpotato Waffles

National Sweetpotato Month

March

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Vegan Roasted Sweetpotato Cauliflower

National Nutrition Month

Tacos

April

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Spicy Sweetpotato Hummus

Don’t be Fooled - Sneaky Sources of Sodium

May

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Sweetpotato Cauliflower Tabbouleh

Blood Pressure Education Month

TALKING POINTS y The dreaded cold and flu season is here. Incorporating sweetpotatoes into your diet can boost your immune system with their important nutrients like Vitamin A and Vitamin C, both essential for enhancing immune function. y Celebrate National Soup Month by making heart healthy soups featuring sweetpotatoes. Reduce sodium by using low or no added salt broths and stocks, and enhance flavor and nutrition by loading your soup with herbs, spices, colorful veggies, and lean proteins. y Looking for a quick and nutritious meal idea? Try microwaving sweetpotatoes and topping them with black beans, cheese, and Greek yogurt for a fiber-rich, heart-healthy dish that’s ready in minutes. y Make your health goals stick this year by doing a little prep work. Pencil in exercise sessions or prep your lunch the night before. Planning ahead not only sets you up for success but also shows your commitment to prioritizing your well-being.

June

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Grilled Sweetpotato Blueberry Salad

SOCIAL POSTS Celebrate National Soup Month with a bowl of cozy goodness! Dive into the flavors of autumn with this Instant Pot Pumpkin Sweetpotato Soup . Easy, vegan, and ready in just 30 minutes! Looking for nutritious and comforting meal options? Check out this blog post on the health benefits of soup featuring 10 flavorful recipes using sweetpotatoes #SoupSeason #HealthyEating #ncsweetpotatoes NEWSLETTER COPY Let’s kickstart the New Year with quick, easy, and heart warming meals! January marks both National Slow C ooker and Soup Month, making it the perfect time to dive into comforting soups and stews. Boost their heart-healthi ness by using low-sodium or no-added-salt broths and stocks. And don’t forget to customize your creations whether it’s loading up on colorful veggies ( remember sweetpotatoes make a delicious addition ), opting for lean proteins, or swapping saturated fats like butter for healthier oils like olive or avocado. By cooking in your own kitchen, you have full control over ingredients and portions, tailoring your dishes to your taste and dietary needs effortlessly. Let’s nourish ourselves with home made goodness and start the year on a delicious note!

Fresh Fruits and Veggies Month

July

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Post Workout Antioxidant Recovery Smoothie 18

National Grilling Month

August

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Sweetpotato Hummus

Healthy Back to School

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September Family Meals Month

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Maple Mustard Sweetpotato Chicken

Skewers

October

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Sweetpotato Protein Truffles

Falling for Comfort Foods

November

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Hot Honey Sweetpotato Salad

National Diabetes Month December

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Stuffed Sweetpotatoes with Walnuts,

Healthy Holidays

Mint and Pomegranate

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Instant Pot Pumpkin sweetpotato soup

February HEART HEALTH MONTH NATIONAL SWEETPOTATO MONTH

Ingredients • 2 Tablespoons olive oil • 1 medium to large onion, chopped • 2 cloves garlic, minced • 4-5 cups peeled, diced sweetpotato (2 large) • ½ cup pumpkin puree (NOT pie filling) • 2 cups low-sodium vegetable broth • 1Tablespoon maple syrup • 1 ½ teaspoons chopped fresh sage leaves • 1 teaspoon salt

TALKING POINTS y February 22 is National Cook a Sweetpotato Day! Not sure how to cook sweetpotatoes? The North Carolina Sweetpotato Commission has you covered! Discover easy tips and tricks for choosing, cutting, storing, baking, grilling, and microwaving sweetpotatoes. Click here to learn more: https://ncsweetpotatoes.com/how-to/ y We often hear about limiting sodium for heart health, but did you know that adding more potassium can help? Potassium helps the body manage and eliminate excess sodium and fluid. Best of all, 1 cup of sweet potatoes provides 95 mg of potassium, making them a delicious way to boost your heart health! y Sweetpotatoes are an excellent source of fiber, making them a heart-healthy choice. Aim for 25-30 grams of fiber daily to support your heart health. One medium sweetpotato delivers nearly 20% of your daily fiber needs. Fiber, found in fruits, vegeta bles, whole grains, nuts, seeds, and sweetpotatoes, supports digestion and may help lower cholesterol. y Put a heart-healthy twist on your Super Bowl festivities with Southwestern Sweetpotato Nachos! This recipe combines fiber-rich beans and sweet potatoes with heart-healthy fats from guacamole. It’s a delicious and nutritious way to enjoy game day snacks. NEWSLETTER COPY February may be a short month, but it’s packed with celebrations: National Sweetpotato Month, Valentine’s Day, Heart Month, and the Super Bowl! Sweetpotatoes are a nutritional powerhouse, high in potassium, fiber, and antioxidants. Whether you’re planning a romantic dinner, heart-healthy meals, or game day snacks, sweetpotatoes are a versatile and delicious choice. They can be baked, mashed, roasted, or even made into fries for a tasty treat. Embrace the festivities and boost your health by incorporating sweetpotatoes into your meals this month. Discover new recipes and tips to make the most of this nutrient-rich vegetable!

SOCIAL POSTS Happy National Sweetpotato Month! Celebrate with delicious and healthy recipes for the whole family. Grab our FREE dietitian-approved recipe book here: ht tps://user-qur5gze.cld.bz/Registered-Dietitian-Ap proved-Mini-Cookbook/2/ February is Heart Month and the season of love! Celebrate with a heart-healthy breakfast: Sweetpotato Waffles! Made with whole wheat flour and sweetpotatoes, these waffles are packed with fiber and potassium for a delicious and nutritious start to your day. Perfect for Valentine’s Day breakfast in bed! #HeartMonth #ValentinesDay #HealthyEating #SweetPotatoWaffles #HeartHealthy #ncsweetpotatoes

• ¼ teaspoon ground black pepper • ½ teaspoon ground cinnamon • ¼ ground ginger • Pumpkin seeds for garnish/topping

TEACHING TOOLS Sweetpotatoes are one of the most versatile vegetables and are easy to add to a variety of recipes to enhance flavor and nutrition content. Did you know that sweetpotatoes can also be microwaved to decrease cooking time for quicker meal options? Don’t be intimidated about cooking and serving sweetpotatoes! These options come together quickly and are a breeze in the kitchen. Download our 5 Ways to Include Sweetpotatoes in your Diet Teaching Tool! 6. Remove the Instant Pot top. The sweetpotato chunks should be very soft. The mixture may look a little watery. Grab an immersion blender or Vitamix and blend the mixture until smooth. If soup is too thick at this point, you can add more broth or water. If soup is not sweet enough, add a bit more maple syrup. 7. Garnish with pumpkin seeds, sage or other options. Directions 1. Turn Instant Pot to sauté feature and add 2-3 Tablespoons olive oil. After a minute, add in diced garlic and onion. Saute’ both for 2-5 minutes, or until they start to soften and become fragrant. 2. While they are sautéing, dice your sweetpotatoes. 3. Add the remaining ingredients into the Instant Pot and turn off sauté function. 4. Give all of the ingredients a good mix and add to Instant Pot. Turn to pressure cook feature. Set for 3 minutes on high. Note that it may take 10-12 minutes before it starts cooking, as the Instant Pot heats up. 5. After the timer goes off, quick release Instant Pot, open the vent and let steam out.

Recipes

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March NATIONAL NUTRITION MONTH

Sweetpotato WAFFLES

National Nutrition Month® (NNM) is an annual nutrition education and information campaign created by the Academy of Nutrition and Dietetics . The campaign, celebrated each year during the month of March, focuses on the importance of making informed food choices and developing sound eating and physical activity habits. TALKING POINTS y Have you tried lentils? They are a heart-healthy powerhouse, filled with fiber, protein, and essential nutrients. Give them a try with this delicious Sweetpotato Lentil Feta Salad recipe! It’s a nutritious and flavorful way to support your heart health. y Elevate your March Madness spread with heart healthy options like these Vegan Roasted Sweet potato Cauliflower Tacos! Bursting with plant based goodness and bold flavors, they’re sure to score big points with your taste buds while keeping your heart happy. y Did you know that when eaten with the skin on, one medium sweetpotato contains over 100% of the recommended daily amount of vitamin A? This essential nutrient plays a crucial role in vision, bone development, and immune function. For maximum absorption of vitamin A, pair your sweetpotato with foods containing heart-healthy fats like avocado or olive oil. Enhance both flavor and nutrition by incorporating these combinations into your meals! y Celebrate St. Patrick’s Day with a twist by serving up a healthy touch of green to your celebration with our Spinach Sweetpotato Tater Tots! These vibrant green tots are not only festive but also packed with nutrients like Iron, Vitamin A, and Vitamin C. Whether you’re feeding your little ones or enjoying them yourself, these tater tots offer a fun and delicious way to incorporate nutrient-dense vegetables into your meals.

SOCIAL POSTS March is National Nutrition Month! Celebrate with heart healthy sweetpotatoes, filled with potassium, fiber, and antioxidants. Discover their nutritional benefits and how they support your heart health here: https://ncsweetpotatoes.com/usda-sweet-potato-nutrition al-analysis/ March is a busy month with spring break, March Madness, National Nutrition Month, and St. Patty’s Day! You need a fun and versatile recipe to celebrate, and a Sweetpotato Bar is just the thing. Check out these Sweetpotatoes Stuffed Six Ways for a delicious and nutritious meal that’s perfect for any occasion. Get creative and enjoy! #MarchMadness #NationalNutritionMonth #StPatricksDay #HealthyEating #ncsweetpotatoes

Ingredients

• ½ a large sweetpotato • 1 Cup + 2 tablespoons milk of choice • 2 Tablespoons maple syrup • 2 Cups whole wheat pastry flour • 1 teaspoon baking powder

• 1 teaspoon cinnamon • ¼ teaspoon ground ginger • ¼ ground cloves • 1 Tablespoon avocado oil • 2 eggs

Directions 1. Cook your sweetpotato on high in the microwave for 4 minutes (or alternatively, roast it in the oven for 45). Discard the outer peel. In a large measuring cup, combine the inside of the cooked sweetpotato, milk, and maple syrup. Use an immersion stick blender to puree. Set aside. 2. Combine the dry ingredients in a large bowl: flour, baking powder, spices. Use a whisk to combine. Then, add in the sweetpotato puree, avocado oil, and 2 eggs. Stir with a fork until combined. 3. Heat your waffle maker per owner instructions. Lightly spray cooking spray into iron and then add just enough batter to cover and cook.

NEWSLETTER COPY March is National Nutrition Month! This month, we celebrate Registered Dietitians, too! These food and nutrition experts help people manage heart health concerns like high cholesterol, high blood pressure, and heart disease with personalized advice. Registered Dietitians are invaluable for translating food and nutrition research into practical tips that fit your lifestyle. Did you know many grocery stores have dietitians on staff? They can answer your questions about food and nutrition and even help you find and use sweetpotatoes in delicious recipes! Take advantage of this resource and boost your heart health this month.

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April “DON’T BE FOOLED” SNEAKY SOURCES OF SODIUM

Vegan Roasted Sweetpotato Cauliflower Tacos

Ingredients

• 8 Whole wheat tortillas • 2 Large NC sweetpotatoes (diced into ½ inch cubes) • 3 Cups Cauliflower florets • 2 Tablespoons Olive Oil • 1 teaspoon Chili powder • 1 teaspoon Smoked paprika

• 1 teaspoon Garlic powder • Salt/Pepper to taste • 1 lime, cut into wedges • 1 Large jalapeño, sliced • Cilantro, for garnish • Vegan ranch dressing (optional)

TALKING POINTS y National Make Lunch Count Day is April 13th! Elevate your lunch game with Sweetpotato Chicken Kebabs, perfect for meal prep and delicious left overs. Add these flavorful kebabs to salads or grain bowls for a nutritious and satisfying midday meal. Try some Sweetpotato Chicken Kabobs y Don’t be fooled by sneaky sources of sodium in dressings, dips, sauces, baked goods, and cheeses. These hidden salts can add up quickly! A simple swap tip: make your own dressings and dips at home to control the salt content. Opt for fresh ingredients and herbs to add flavor without the extra sodium. y Enhance the flavor of sweetpotatoes without adding salt by using herbs, spices, and citrus! Try sprinkling them with cinnamon, nutmeg, or smoked paprika for a warm, rich taste. Fresh herbs like rosemary, thyme, and cilantro can add a burst of freshness. A squeeze of lemon or lime juice can also elevate their natural sweetness. y In honor of Earth Month, we are testing your sweet potato knowledge: Are sweetpotatoes and yams the same? Despite common confusion, they are quite different! Sweetpotatoes are sweeter and have a smoother skin, while yams are starchy with rough, scaly skin. Learn more about the differences between the two here: Sweetpotatoes 101

SOCIAL POSTS Celebrate Earth Month by learning about the sustainable journey of North Carolina sweetpotatoes! Discover how they’re grown and harvested in harmony with nature: Lifecycle of a North Carolina Sweetpotato #EarthMonth #SustainableAg #ncsweetpotatoes Don’t be fooled by sneaky sources of sodium in store bought dips, dressings, and sauces as they can be high in salt. Pro tip: make your own and control the salt content! Try this delicious Spicy Sweetpotato Hummus for a flavorful, heart-healthy option. #HeartHealthy #LowSodium #HomemadeGoodness #HealthyEating #ncsweetpotatoes NEWSLETTER COPY April is Earth Month, a perfect time to celebrate sustain ability and healthy living! Sweetpotatoes are a nutritious and eco-friendly choice, packed with vitamins, fiber, and antioxidants. Incorporating sweetpotatoes into your meals not only benefits your health but also supports sustainable farming practices. As you embark on your spring cleaning, consider refreshing your pantry with versatile, long-lasting sweet potatoes. Try a new sweet- potato recipe and discover how this humble root vegetable can add flavor and nutrition to your diet!

Directions 1. Preheat the oven to 400⁰ 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 tortillas. 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 ños and cilantro. If desired, drizzle some vegan ranch dressing on top and enjoy! TEACHING TOOLS If you have not already, we suggest downloading our Teaching tools: • Handy Pantry • Pantry Essentials for National Nutrition Month

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Spicy sweetpotato hummus

May BLOOD PRESSURE EDUCATION MONTH

SOCIAL POSTS Spice up your Cinco de Mayo celebration with this vibrant Roasted Sweetpotato Mango Salsa recipe! Perfect for dipping or topping tacos, it’s a delicious twist on traditional salsa. #CincoDeMayo #Salsa #Sweetpotato #ncsweetpotatoes DYK a medium baked sweetpotato with skin can have up to 800 mg of potassium? Eating foods high in potassium can help control blood pressure. May is Mediterranean Month and Blood Pressure Education Month! The Mediterranean diet is renowned for its heart-health benefits. Celebrate by trying this delicious and nutritious recipe: Sweetpotato Cauliflower Tabbouleh. #MediterraneanMonth #BloodPressureEducation #HealthyEating #ncsweetpotatoes

TALKING POINTS y The Mediterranean diet isn’t just about what you eat - it’s a lifestyle that promotes overall cardiovascular health. Emphasizing fresh fruits, vegetables, whole grains, and lean proteins, it encourages a balanced approach to eating. Coupled with regular exercise and mindful life style choices, such as stress reduction and social connections, the Mediterranean diet supports heart health holistically, making it a sustainable and effective way to maintain cardiovascular well-being. y Happy Cinco de Mayo! Did you know salsa can be a sneaky source of sodium? Making your own can help you cut back on salt and boost other heart-healthy nutrients like potassium. This Roasted Sweetpotato Mango Salsa recipe is not only delicious but also packed with potassium- rich ingredients, such as sweetpotatoes and mangos, which can aid in lowering blood pressure. Try our flavorful twist on salsa while supporting your heart health! y Show Mom some love with these veggie-packed Whole Wheat Sweetpotato Zucchini Muffins ! Perfect for Mother’s Day or any day, they’re a delicious way to sneak in extra nutrients. Filled with fiber from the sweetpotatoes, zucchini, and whole wheat flour these muffins are a tasty treat Mom will adore. y Celebrate National Loaded Potato Month with these mouthwatering Fajita Stuffed Sweet potatoes! Packed with flavor and nutrients, they’re a delicious twist on a classic favorite. Pro tip: Make your own fajita seasoning or opt for low-sodium versions to keep salt in check while enjoying these loaded spuds!

Ingredients

• 1 sweetpotato baked or roasted • 2 Cups of chickpeas • 3 cloves of garlic • ⅓ Cup sesame tahini • ¼ Cup olive oil

• 1 Tablespoon harissa • Juice of 1 lemon • Salt to taste • Optional toppings: harissa, sesame seeds, olive oil

TEACHING TOOLS For a quick reference on cutting out “hidden” sodium in your daily foods, we suggest downloading our Teaching Tool: • Salt Free Seasoning Ideas Directions 1. Place the sweetpotato, chickpeas, garlic, tahini, olive oil, harissa and lemon juice in a food processor. 2. Pulse until smooth (adding some of the chickpea water if needed). 3. Taste for seasoning 4. Drizzle with olive oil, and top with sesame seed and harissa (optional) 5. Serve with pita chips and veggie slices and Enjoy!

NEWSLETTER COPY May is Mediterranean Month, a time to celebrate the heart-healthy benefits of the Mediterranean diet. With its emphasis on fresh produce, whole grains, and healthy fats, this diet is not only delicious but also beneficial for cardiovascular health. Sweetpotatoes, a versatile and nutritious ingredient, fit perfectly into Mediterranean- inspired meals, adding flavor and nutritional value to support heart health all month long. Remember, May is also Blood Pressure Education Month, so be sure to get your blood pressure checked and make mindful food choices to support a healthy heart.

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June FRESH FRUITS AND VEGETABLES MONTH

SweetPotato cauliflower tabbouleh

TALKING POINTS y Traveling this summer? Keep your heart health in check by packing a cooler with nutritious snacks and meals. This helps you avoid high-fat and high-sodium options from fast-food restaurants and gas stations. Opt for fresh fruits, vegetables, whole-grain wraps, and lean protein to stay fueled and healthy on the go. Safe travels, and happy eating! y Summer activities like swimming, hiking, and biking are not only fun but also great for your heart health. These exercises boost cardiovascular fitness, help manage weight, and reduce stress. Staying active in the summer sun encourages a healthy lifestyle and supports overall heart health. What’s your favorite summer activity? y June is Men’s Health Month, a perfect time to focus on wellness and celebrate Father’s Day. Men need upwards of 30 grams of fiber each day, but many aren’t meeting this goal. Incorporate fiber-rich foods like oats, chia seeds, berries, and sweetpotatoes into your meals to support digestive health and overall well-being. Enjoy delicious and nutritious sweetpotatoes to help Dad and all the men in your life stay healthy! y June is National Fruits and Veggies Month, making it the perfect time to head to your local farmers market and try a new fruit or veggie. Discover unique summer produce like heirloom tomatoes, purple carrots, and dragon fruit. Eating a variety of colorful veggies offers different antioxidants that support your health in diverse ways. Celebrate the season by adding variety to your meals and boosting your health with these unique, nutrient-packed finds!

SOCIAL POSTS Did you know you sweetpotatoes could be grilled? For a sweet and savory twist on your BBQ try this delicious Grilled Sweetpotato with Peach Cilantro Salsa recipe. It’s perfect for summer grilling. June is National Fresh Fruit and Veggies Month! Celebrate with this vibrant and nutritious Grilled Sweetpotato Blueberry Salad. Packed with fresh greens, sweetpotatoes, blueberries, and a zesty lemon dressing, it’s a delicious way to enjoy the bounty of the season. Pro tip: to lighten up the salt, swap blue cheese for goat cheese. Enjoy a flavorful and heart-healthy meal! #Grilling #BBQ #FreshFruitAndVeggiesMonth #SummerEats #HealthyEating #ncsweetpotatoes

Ingredients

• 1 large sweetpotato (3 cups cut into ½-inch diced cubes) • 3 Tablespoons + 2 teaspoons extra virgin olive oil (divided) • Kosher salt • Pepper • 1 small cauliflower 1¾ pounds untrimmed

• 1 teaspoon lemon zest • Juice of 1 lemon 3 to 4 tablespoons • 1 cup roughly chopped parsley • ⅓ Cup thinly sliced green onions • ½ cup dried cranberries • ¼ cup roughly chopped mint • ¼ cup roasted salted pepitas

Directions 1. Preheat the oven to 400° Line a large rimmed baking sheet with aluminum foil.

2. Place the diced sweetpotato in a large bowl with 2 teaspoons of the olive oil and toss to coat evenly. Sprinkle with salt and pepper. Arrange on the baking sheet and bake until tender, 18 to 20 minutes, stirring halfway through. When done, remove from the oven, transfer to a plate, and cool to room temperature. 3. Place the remaining 3 tablespoons olive oil, the zest, and the lemon juice in a bowl and whisk until well combined. Set aside. 4. While the sweetpotatoes are roasting, trim the cauliflower and cut in half. Shred on the large holes of a box grater. (The cauliflower will end up looking like grains of rice.) Transfer to a large bowl. Gently stir in the parsley, green onions, cranberries, mint, pepitas and sweetpotatoes. Re-whisk the dressing and drizzle over the tabbouleh. Stir to combine. 5. Season with salt and pepper to taste. *Note: You can also shred the cauliflower into “rice” using a food processor. Cut the cauliflower into florets, place in food processor fitted with a grating attachment, and process. TEACHING TOOLS To better assist you and your clients in keeping track of their Blood Pressure Goals we suggest our Teaching Tools:

NEWSLETTER COPY While June focuses on Men’s Health month, it’s a great time to encourage healthy and fun family habits that everyone can benefit from, especially dad! Some of our favorite activities include family walks and bike rides, going swimming, and enjoying meals together. Whether surprising dad with a healthy swap of his regular pancakes for sweet potato pancakes, making a fruit and veggie-rich smoothie for the whole family to enjoy, or helping dad grill sweetpotatoes on the grill, sweetpotatoes are a flavorful ingredient for nearly every recipe that the whole family can benefit from. How many ways can you eat sweetpotatoes this month?

• Blood Pressure Log • Know Your Numbers

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July NATIONAL GRILLING MONTH PICNIC IDEAS FOR SWEETPOTATOES SOCIAL POSTS July is filled with fun events like the 4th, and popsicles are a must! Cool off with these refreshing Piña Colada Sweetpotato Popsicles for a tropical twist on a classic summer treat. July is hot! Hydration is key in the summer, and this Post-Workout Antioxidant Recovery Smoothie is perfect for staying refreshed. Whether you need a post- workout boost, a delicious breakfast or a snack, this smoothie made with beets, mango, and sweetpotatoes has you covered. Beets are especially beneficial for heart health. They can even help lower blood pressure and improve circulation. Try it out for a tasty and nutritious pick-me-up! #SummerTreats #Popsicles #Sweetpotatoes #JulyFun #ncsweetpotatoes

Grilled SweetPotato and blueberry salad

TALKING POINTS y July is National Grilling/Picnic Month and is a perfect time to enjoy the outdoors and delicious meals! Sweetpotatoes are a safe choice, as they have a low risk of food-borne illness when properly mixed with other ingredients or even served alone. Once cooked, they can last 3-5 days in an airtight container in the refrigerator, making them perfect for leftovers. To keep your picnic safe, pack perishable items in a cooler with plenty of ice packs, separate raw foods from ready-to-eat items, and use a food thermometer to ensure meats are cooked to safe temperatures. Enjoy your summer picnics with these tips! y Staying hydrated is crucial for heart health as it helps maintain proper blood circulation and blood pressure levels. Dehydration can strain the heart and lead to increased heart rate and blood pressure. While hydrating, be mindful of beverage choices; sports drinks, often high in sodium and sugar, can counteract the benefits of hydration, especially if you’re watching your blood pressure. Opt for water or infused waters with berries, herbs, or citrus for a refreshing and heart-healthy alternative. y Grilling is a fantastic cooking method for heart health as it allows excess fats to drip away from the food, resulting in lower fat content. By grilling lean meats, fish, and vegetables, you can enjoy delicious meals with reduced saturated fat, cholesterol, and calorie intake. y Additionally, grilling imparts a smoky flavor to foods without the need for excessive oil or butter, making it a heart-friendly option for summer cook outs. Embrace the grill this season for tasty and nutritious meals that support your cardiovascular well-being.

Ingredients

For the Salad • 3 medium sweetpotatoes peeled & sliced • 2 tbsp olive oil • Salt/Pepper to taste • 4 Cups Spring salad mix • 1 Cup fresh blueberries • ⅓ Cup chopped walnuts • ¼ Cup bleu cheese crumbles • OPTIONAL: Lemon slices or wedges for garnish

For the Lemon Honey Vinaigrette: • 6 Tablespoons olive oil • ½ Cup lemon juice • 2 Tablespoons Dijon mustard • 2½ Tablespoons honey • Salt/Pepper to taste

TEACHING TOOLS How many fruits and vegetables will you incorporate in your diet this month? For a few ideas we suggest downloading these Teaching Tools: • 10 Ways to Eat More Fruits & Vegetables • Heart Healthy Habits • Fruit and Vegetable Portion Guide 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! 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.

NEWSLETTER COPY July is National Grilling Month, and with the summer heat in full swing, it’s the perfect time to fire up the grill. But remember, meat isn’t the only thing you can grill! Sweetpotatoes and other veggies make delicious and nutritious additions to your barbecue. Simply slice them, toss with a little olive oil, and sprinkle them with herbs like rosemary or thyme for flavor without the extra sodium. For an extra kick, try using smoked paprika or a mix of garlic powder and black pepper. Grilling veggies not only enhances their natural sweetness but also keeps your meals light and heart-healthy. Enjoy the summer by adding these tasty, low-sodium options to your grilling repertoire!

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Post workout antioxidant recovery smoothie

August BACK TO SCHOOL

TALKING POINTS y As we celebrate National Sandwich Month in August, it’s important to consider the nutritional content of our sandwich spreads. Typical options like mayo can add unnecessary calories and fat to our meals. Instead, try swapping them out for nutrient-rich alternatives like Sweetpotato Hummus . Made with wholesome ingredients like sweetpotatoes, chickpeas, and olive oil, it not only adds flavor but also boosts the nutritional value of your sandwich. Enjoy a delicious and healthier twist on your favorite sandwiches with this tasty alternative! y Packing a heart-healthy lunch for work is made even easier with pre-cut veggies and fruits available at the store. Incorporate these convenient options alongside beans and edamame, filled with fiber and protein. Lean proteins like grilled chicken, turkey, or tofu are great options too! Then add a fiber-rich carb like whole wheat bread, quinoa, brown rice, or sweetpotatoes. Opt for homemade dressings and sauces to control added sugars and sodium, and pack snacks like nuts or Greek yogurt for a midday boost. With these simple strategies, you can enjoy delicious and heart-friendly lunches that keep you energized throughout the workday. y As we transition back to school or work, having convenient and nutritious breakfast options is key. These Curried Sweetpotato Egg Muffin Cups are perfect for busy mornings, offering a delicious and portable breakfast on the go. Packed with protein from eggs and the veggie goodness of sweetpotatoes and bell peppers, they can also be added to lunch boxes for a satisfying midday meal. With their flavorful curry twist, these muffin cups are sure to become a favorite for hectic weekdays. y Make lunchtime fun for kids by incorporating creative touches! Use cookie cutters to transform sandwiches into playful shapes or create pinwheel wraps for a delightful twist. These imaginative presentations not only make meals more enjoyable but also encourage kids to eat healthier. Get them involved in the process by letting them choose their favorite shapes or fillings. By adding a touch of whimsy to their lunches, you’ll make mealtime a highlight of their day!

SOCIAL POSTS Make back-to-school mornings easier by preparing this Sweetpotato Blueberry Baked Oatmeal in advance! Simply bake it ahead of time and have breakfast ready for the whole week. It’s a delicious and nutritious way to start the day. August is National Sandwich Month, and what better way to celebrate than with these delicious Sweetpotato White Bean Burgers! Perfect for adding a twist to your lunch meal prep as you’re getting back in the swing of things. Packed with fiber and heart-healthy ingredients, they’re a tasty and nutritious choice. #NationalSandwichMonth #LunchIdeas #HealthyEating #ncsweetpotatoes #BackToSchool #HealthyBreakfast #MealPrep #ncsweetpotatoes

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

Ingredients

Directions 1. Add all ingredients to a high speed blender and blend. 2. Add more ice and sweetener until desired flavor is achieved. 3. Enjoy! • ¾ cup frozen mango chunks • Handful of ice • ⅓ cup chopped beets (can use canned if drained) • ⅔ cup vanilla fat free Greek yogurt • 2 Tbsp maple syrup • 1 teaspoon vanilla extract • ½ teaspoon cinnamon • ⅔ cup mashed cooked sweetpotato (about 1 small to medium sweetpotato)

NEWSLETTER COPY In our fast-paced lives, it’s easy to overlook the importance of a nutritious lunch break, especially for heart health. This August, let’s focus on building heart healthy lunches that nourish both body and mind. Start by blocking your calendar for a lunch break each day, prioritizing both mental and physical health. Meal prep can be a game-changer, saving time and ensuring you have nutritious options readily available. Include plenty of colorful fruits and vegetables, lean proteins like grilled chicken or tofu, whole grains like quinoa or brown rice, and don’t forget about sweetpotatoes! They’re filled with fiber, vitamins, potassium, and vitamin A making them a delicious and nutritious addition to any meal. Remember, taking time to eat mindfully can reduce stress and improve digestion, so savor each bite and enjoy the benefits of a heart-healthy lunch routine.

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Sweetpotato HUMMUS

September FAMILY MEALS MONTH

TALKING POINTS y September is National Family Meals Month, a great opportunity to strengthen family bonds and create healthy eating habits. Get kids involved in the kitchen with fun activities like washing vegetables, mixing ingredients, or using cookie cutters to make fun shapes. This not only makes mealtime more enjoyable but also teaches them valuable cooking skills and encourages them to try new foods. Enjoy the quality time together and make mealtime a family affair! y It’s National Fruits and Veggies Month, a perfect time to explore the variety of produce available! Challenge yourself or your kiddo to pick out a new fruit or veggie to try during your next grocery trip. Not only will this make shopping more fun, but it also encourages healthy eating habits and expands your culinary horizons. Happy tasting! y In honor of National Cholesterol Education Month, let’s talk about how to keep it in check. Cholesterol is a waxy substance in your blood, and having too much can raise your risk of heart disease and stroke. Luckily, adding fiber-rich foods like sweet potatoes to your diet can help lower bad (LDL) cholesterol levels and boost your heart health. Remember: Check, Change, and Control your cholesterol. Check your cholesterol levels to know your numbers and assess your risk. Change your diet and lifestyle to improve your levels. Control your cholesterol, with help from your healthcare professional if needed. Many people think of tailgating need to be high in fat and sugar. Football and tailgate season don’t have to go against healthy eating habits. Put together your own tailgate platter filled with fresh produce items. Baby carrots, celery, grapes, baked sweetpotato fries, berries, cheese and crackers make for a colorful, appealing and healthy platter idea. y It’s Better Breakfast Month! Often, we forget to include protein and fiber in our breakfast, leaving us hungry soon after. Create a balanced breakfast by including sources of both protein and fiber, such as eggs, yogurt, and nut butter for protein and fiber-filled foods like whole wheat bread, oats, or even sweetpotatoes. Following these tips can help keep you full and energized throughout the morning.

SOCIAL POSTS It’s Better Breakfast Month! Start your day with protein and fiber to keep you full. Try this delicious Sweetpotato Hash Egg Cups recipe ! September is National Family Meals Month , a perfect time to gather around the table and enjoy delicious meals together. For a tasty and nutritious dinner that everyone will love, try these Maple Mustard Sweet potato Chicken Skewers ! Cooking and eating together helps strengthen family bonds and creates lasting memories. #BetterBreakfast #HealthyFamilyMeals #HealthyEating #ncsweetpotatoes

Ingredients

• 1 can Garbanzo Beans (15.5 Oz) • ½ Cup roasted sweetpotato, mashed without skin

• ½ tsp garlic powder • 1 Tbsp lemon juice • ½ tsp salt • ½ tsp black pepper • ¼ Cup olive oil • ¼ Cup low sodium vegetable stock

Directions 1. Rinse garbanzo beans under cool water until water runs clear. 2. In a food processor, pour garbanzo beans, sweetpotato, garlic powder, lemon juice, salt and black pepper. Pulse mixture until beans are crumbly and in small pieces. 3. Turn food processor on and slowly drizzle in the olive oil and vegetable stock through the open spout on top of the processor lid. 4. Process hummus until smooth and creamy. 5. Serve hummus room temperature or cold alongside freshly cut up vegetables or whole grain crackers an easy snack.

NEWSLETTER COPY September is National Family Meals Month , a perfect time to celebrate the many benefits of eating together as a family. Sharing meals helps strengthen family bonds, improves communication, and fosters healthier eating habits. Studies show that family meals can boost children’s academic performance and reduce risky behaviors. To make mealtime easier and nutritious, consider incorporating sweetpotatoes into your dishes. They are versatile, packed with vitamins, and loved by all ages. Try simple recipes like sweetpotato fries, mashed sweetpotatoes, or roasted sweetpotato cubes. These can be prepared ahead of time and added to any family meal, making it easier to gather around the table and enjoy quality time together.

TEACHING TOOLS For ideas on how to incorporate sweetpotates into your child’s lunch check out our Teaching Tool Download • “Sweetpotato Ideas for School Lunches!”

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October FALLING FOR COMFORT FOODS

Maple mustard sweetpotato chicken skewers

NEWSLETTER COPY October brings a trio of celebrations: Halloween, National Dessert Month, and Game Day tailgating. With sweets and comfort foods everywhere, it’s a great time to practice mindfulness in your eating habits. Enjoy your favorite treats, but be mindful of portion sizes and balance them with nutritious options. Incorporating heart-healthy foods like sweetpotatoes can make indulgent dishes more nutritious. For example, try Sweetpotato Protein Truffles for a festive and healthier Halloween treat. On game days, opt for healthy tailgating options like grilled veggie skewers or sweetpotato nachos. By being mindful of what you eat, you can enjoy the season’s delights while maintaining your heart health.

SOCIAL POSTS October is National Dessert Month! Celebrate with these delicious and healthy Sweetpotato Protein Truffles. October is National Dessert Month and Halloween! There’s nothing wrong with enjoying a sweet treat every now and then. When indulging in desserts, try to add more “good” to them. These SweetpotatoCheesecake Brownies are perfect for Halloween with their festive orange and black colors, plus you get nutrients from the sweetpotatoes. Remember, everything in moderation! #NationalDessertMonth #HealthyTreats #ncsweetpotatoes

Ingredients

• 2 Tbsp maple syrup • 2 Tbsp mustard • 2 medium sweetpotatoes • 1 lb. chicken breast, cut into large chunks

TALKING POINTS y Enjoy treats in moderation. y Opt for heart-healthy alternatives like our Sweetpotato Protein Truffles . y Pay attention to portion sizes and savor each bite. y Pair desserts with fruits or nuts for added fiber and heart-healthy benefits. y Share with friends to spread the joy and keep portions in check.

• 2 medium bell peppers • Salt and Pepper to taste

Directions 1. Whisk together the maple syrup, mustard, salt and black pepper in a large bowl. 2. Mix in sweetpotatoes, chicken and bell pepper pieces and marinate at least 30 minutes. 3. Thread items onto skewers and cook until chicken reaches an internal temperature of 165 ⁰ F. (These can be roasted, baked, or grilled.) 4. Serve warm, or at room temperature

y Did you know North Carolina grows more sweetpotatoes than any other state? Harvest begins in August, peaks in October, and is complete by Thanksgiving. NC sweetpotatoes are available 365 days a year! When selecting sweetpotatoes, it’s important that they are firm to the touch and show no signs of decay. For even cooking, choose sweetpotatoes that are uniform in shape. Reasons Sweetpotatoes are a Heart Healthy Choice: y Sweetpotatoes are full of Vitamin A, essential for vision, bone development, and immune function. Pairing sweetpotatoes with foods containing heart-healthy fats, like nuts, olive oil or avocado, enhances the absorption of Vitamin A. y Sweetpotatoes are a good source of fiber, promoting feelings of fullness and aiding digestion. Diets rich in fiber may reduce the risk of heart disease and certain types of cancer. y Sweetpotatoes are a good source of potassium, which, when part of a low-sodium diet, may help reduce the risk of high blood pressure and stroke. y Sweetpotatoes contain complex carbohydrates, providing a steady source of energy that helps prevent blood sugar spikes and crashes. y Sweetpotatoes offer a variety of nutrients and are relatively low in calories.

TEACHING TOOLS For ideas on how to incorporate sweetpotates into your meals check out our Teaching Tool Download “Mix and Match Heart Healthy Meal Builder.”

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Sweetpotato protein truffles

November NATIONAL DIABETES MONTH

TALKING POINTS y November is National Diabetes Month, a time to raise awareness about diabetes prevention and management. Diabetes and heart health are closely linked, as individuals with diabetes are at higher risk for heart disease. Managing blood sugar levels is crucial, and incorporating heart-healthy habits like eating a balanced diet, exercising regularly, and maintaining a healthy weight can help. Sweetpotatoes are a blood sugar-friendly option, especially when paired with foods containing protein and/or heart-healthy fats, as they help stabilize blood sugar levels and provide lasting energy. y Try these tips for a heart-healthy Thanksgiving celebration: Incorporate some physical activity into your day, such as a family walk, participating in a turkey trot, or playing outdoor games. Offer to bring a veggie-filled side dish to share or encourage guests to bring healthy options too. Keep healthy snacks on hand to munch on before the meal, like veggie sticks or nuts. Remember to enjoy your meal mindfully and savor each bite! Don’t forget to send your guests home with leftovers to enjoy later. y After Thanksgiving, keeping your leftovers safe and tasty is key! Remember to refrigerate leftovers promptly within two hours of cooking to keep them fresh. Store them in shallow containers for quick cooling and easy reheating. Enjoy your delicious Thanksgiving feast for days to come, but be sure to use up leftovers within 3-4 days or freeze them for later enjoyment. Make the most of your Thanksgiving leftovers with these heart-healthy tips: y Choose lighter options like turkey breast without the skin. y Load up on leftover veggies for fiber and nutrients. y Use fiber-rich whole wheat bread for wraps or sandwiches. y Incorporate leftover sweetpotatoes into soups or salads for a nutrient boost. y Remember portion control and enjoy your leftovers in moderation to maintain heart health even after the holiday feast!

SOCIAL POSTS Looking for a delicious appetizer for holiday entertaining? Try our Sweetpotato Rounds with Vegan Ricotta and Toasted Walnuts! Perfectly savory, creamy, and oh-so-tasty, they’ll be a hit at any gathering! Planning your Thanksgiving menu? Add some flavor with this Hot Honey Sweetpotato Salad recipe! Not only is it delicious, but it’s also filled with nutrients that are great for heart health. It’s the perfect combination of sweet, savory, and a little kick of spice, making it a delicious side dish for your holiday feast. Plus, it’s easy to make and sure to impress your guests! #ThanksgivingMenu #HolidayRecipes #Appetizer #ncsweetpotatoes NEWSLETTER COPY Ah, the holidays are here! Filled with delicious foods and festivities, it’s easy to put our health goals on the back burner during this busy time. With heavier foods, travel, and hectic schedules, it’s important to find balance. Remember to prioritize your health by incorporating nutritious options, staying active when you can, and practicing mindful eating. Don’t forget to take some time for self-care amidst the holiday hustle and bustle. Sweet potatoes can play a role in helping you bring a tasty, but heart-healthy side to Thanksgiving festivities. Here are our top tips for building a balanced Thanksgiving plate: 1. Fill half your plate with colorful non-starchy veggies, like roasted Brussels sprouts, green beans, or salad 2. Fill a quarter of your plate with complex carbs like sweetpotatoes, whole wheat bread or brown rice. 3. Opt for lean protein options like turkey breast, and limit heavy gravies or creamy sauces. 4. Enjoy your favorite holiday treats in moderation and savor each bite mindfully. Wishing you all a Happy and Healthy Holiday Season!

Ingredients

• 1 medium sweetpotato peeled and cut into quarters • 1 ½ cups almond meal • 12 Medjool dates pitted and soaked in lukewarm water for 5 minutes • 1 Tbsp cinnamon • 1 tsp honey • 1 tsp vanilla extract • ¼ cup unsalted almond butter or nut butter of your choice

• ¼ cup sunflower butter or nut butter of your choice • ¼ cup unsweetened coconut flakes for coating (optional) • ¼ cup cocoa powder for coating (optional) • ⅓ cup dark chocolate chips melted for coating (optional)

Directions 1. Boil sweetpotato in a small pot until very fork tender, nearing overly soft. Place aside to dry on a paper towel or kitchen towel lined surface. 2. Add sweetpotato, almond meal, soaked dates, cinnamon, honey, vanilla extract, almond butter, and sunflower butter to food processor (or blender if you don’t have a food processor). Pulse to combine, and then mix until finely chopped and combined. A sticky batter will form. Transfer mixture into a bowl coated with coconut oil spray. Place in freezer to harden for 30 minutes. 3. Remove batter from freezer. Use an ice cream, scooper to form tablespoon sized balls and place in cupcake liners assembled on a sheet pan. Return to freezer overnight to firm before coating. 4. Remove from freezer. Roll as desired in coconut flakes, cacao powder, or dip in melted dark chocolate, returning to cupcake liners. Place in freezer to set for 30 minutes. Store leftover truffles in an airtight container in the freezer for up to 2 months. TEACHING TOOLS For ideas on how to incorporate sweetpotates into your fall meals and snacks check out our Teaching Tool Download “5 Ways Sweetpotatoes Pair Perfectly with Football.”

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