RDToolkit2020-CC-FINAL_UPDATED-8-1-23

RETAIL D I E T I T I AN TOOLKIT

North Carolina Sweet p otato Commission, Inc. 700 E. Parrish Dr. Suite C Benson, NC 27504 (919) 894-1067 www.ncsweetpotatoes.com

This project was funded by a grant ( Bringing the Farm to Consumers) through North Carolina Tobacco Trust Fund Commission Foundation. Content is the sole responsibility of the authors and does not represent the official views of the North Carolina Tobacco Trust Fund Commission.

SPONSORED PROJECT Written for the NC SweetPotato Commission by: Sarah Schlichter, MPH, RDN Registered Dietitian Nutritionist | Writer, Consultant, Podcaster

sarah@bucketlisttummy.com https://bucketlisttummy.com

NC SweetPOTATO Social Media Handles & Website: @ncsweetpotatoes @Sweet_Taters

NCSweet p otatoes

ncsweetpotatoes

@ncsweetpotatoes

North Carolina Sweet p otato Commission

www.ncsweetpotatoes.com

How to Use this Toolkit The North Carolina SweetPotato Commission’s (NCSPC) Toolkit for Retail Dietitians is a resource to help educate the general public and health professionals alike about the health benefits of sweetpotatoes. The toolkit includes healthy sweetpotato recipes, seasonal social media post ideas focused on monthly themes and nutrition trends, store and TV talking points, and printable “teaching tools” or educational handouts to share with the public. Each teaching tool aligns with the monthly theme and includes pertinent nutrition and health information regarding sweetpotatoes. We would love for you to share any of these resources in your stores and community. Store and TV Talking Points

Teaching Tools The monthly teaching tools can be printed and handed out at your local grocery store, posted on-line, and shared at community events. These 1-2 page handouts have multiple resources for each month’s nutrition topic, seasonal tips, and how sweetpotatoes can play into a healthy lifestyle. Newsletter COpy This section was designed with you in mind. From the digital version, by using copy and paste tools, we have tips for you to share in your local newspaper or store circular. Remember to include your contact information, so customers are easily able to reach you, their store di etitian for more detailed advice and information. 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 Sweetpotato Collaborators in 1989. Sweetpotato (Ipomoea 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.

For the retail dietitians involved in the media, these tips offer interesting, timely bits of information about sweet potatoes, how to use them, seasonal recommendations, and more. These interesting tidbits work perfectly for sharing ideas and tips at in-store events and tours, media interviews, television and radio segments, podcasts, and more. Recipes The NCSPC has a wide variety of recipes to choose from, whether you’re 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 and tested by Registered Dietitians, food bloggers, and professionals in the food industry. Each month’s theme includes 3-4 pertinent recipe ideas to provide inspiration to consumers for including Sweet potatoes into their diets in a new way. We invite you to share these recipes and print outs during store tours, community events, cooking demonstrations, media interviews, or on your store’s website or newsletter. The NCSPC is always working to add more recipes to our collection, so check back often for new additions and follow along on social media for more inspiration. 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 as well.

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Nutrition & resources

fruits and vegetables. Some of our favorite recipes include sweetpotato turkey meatballs, sweetpotato chili with rice, and sweetpotato and cauliflower tacos. Health and Lifestyle Benefits Hypertension/High Blood Pressure - Sweetpotatoes of all varieties are a great food for those with hypertension due to their nutrition content , with m i cronutrients, such as potassium and magnesum. Sweetpotatoes have more potassium than a banana, providing about 450-500 mg or more (about 12% of the daily value), depending on the size of the sweetpotato. Research shows that diets low in sodium and high in potassium can help reduce the risk of stroke and can reduce blood pressure. 3 Sweetpotatoes also range in fiber, from 3-5 grams (nearly 20% daily value). Fiber also plays a role in heart health and may help reduce blood pressure. 4 Rather than seasoning sweetpotatoes with salt, consider other salt-free seasonings such as cinnamon, yogurt, garlic, cumin, paprika, cayenne pepper, olive oil or fresh herbs. Diabetes - According to the American Diabetes Association, sweetpotatoes are a “diabetes superfood” because they are rich in vitamins, minerals, antioxidants and fiber, all of which are good for overall health and may help prevent disease. Furthermore, sweetpotatoes offer a “sweet” flavor without added sugar. Sweetpotatoes can be part of a healthy, balanced diet for people with diabetes,using the Diabetes Plate Method . Boiling sweetpotatoes instead of roasting them can also help keep the glycemic index lower (and hence, raise blood sugar less), as well as pairing them with other non-starchy vegetables, protein and healthy fats. According to the Harvard School of Health, the glycemic index of a sweetpotato is 63, though boiling sweetpotatoes and consuming them with their skin on may further reduce

Sweetpotatoes are a staple pantry item to keep on hand, thanks to their nutrition content and versatility in the kitchen. You can often find sweetpotatoes at farmer’s markets, in local grocery stores, and in bulk grocery stores. They have a long shelf-life (up to two weeks if stored properly in a cool, dry, well-ventilated area). Sweetpotatoes are a key ingredient for both fancy and simple recipes, alike, as well as in both sweet and savory dishes. Sweetpotatoes can be cooked and prepared several ways, such as on the stove, baked, microwaved, grilled or thrown in the crock-pot. Sweetpotatoes pack a nutritional punch that not many other foods can compare with. They are high in immunity boosting nutrients, like Vitamins A and C. One medium sweetpotato contains over 100% of the recommended daily amount of Vitamin A, making it a viable option for helping with cases of Vitamin A deficiency and malnutrition in lesser developed countries, and nearly 40% of the daily recommended amount of Vitamin C. 1 Sweetpotatoes also offer smaller amounts of other micro- nutrients, like Vitamin B6, potassium, magnesium and calcium, and are high in antioxidants like anthocyanins and beta-carotene, phytochemicals which can help reduce the risk of chronic disease. The antioxidant content of sweet potatoes increases with the color intensity of their flesh. Purple, dark orange and red sweetpotatoes have the highest amounts. One medium sweetpotato (or a ½ cup serving) provides about 90-100 calories, 21 grams of carbohydrates, 2 grams of protein and 3-4 grams of dietary fiber. 2 Most Americans don’t get enough fiber in their diets, so sweetpotatoes can be an easy way to increase that amount. Sweetpotatoes are naturally fat-free and cholesterol-free, making them a great option for heart health and diabetes. Notably, sweetpotatoes pair well with so many dishes and flavors, ranging from meat-based dishes and entrees to plant proteins, like legumes and grains, and several Sweetpotatoes nutrition content

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Resources: 1. Neela, S., & Fanta, S. W. (2019). Review on nutritional composition of orange-fleshed sweet potato and its role in management of vitamin A deficiency . Food science & nutrition, 7(6), 1920–1945. https://doi.org/10.1002/fsn3.1063 2. “Sweet Potatoes: Nutrition Facts.” United States Department of Agriculture. 11, March, 2020. Retrived from https://fns-prod.azureedge.net/sites/default/files/fdd/100343_ Sweet_Potatoes_Fresh.pdf . 3. Appel L.J., Brands M.W., Daniels S.R., Karanja N, Elmer P.J., Sacks F.M., et al. (2006). Dietary approaches to prevent and treat hypertension: a scientific statement from the American Heart Association. Hypertension . 47(2):296–308. https://doi.org/10.1161/01.HYP.0000202568.01167.B6 4. Streppel M.T., Arends L.R., van ’t Veer P, Grobbee D.E., Geleijnse J.M. (2005). Dietary Fiber and Blood Pressure: A Meta-analysis of Randomized Placebo-Controlled 6. McRae M.P. (2018). Dietary fiber intake and type 2 diabetes mellitus: An umbrella review of meta-analyses. Journal of Chi ropractic Med . 17(1):44–53. doi: 10.1016/j.jcm.2017.11.002. 7. Glycemic Index for 60+ Foods.” Harvard Medical School. 10 April, 2020. Retrieved from https://www.health.harvard.edu/diseases-and-conditions/ glycemic-index-and-glycemic-load-for-100-foods 8. Thomas D.T., Erdman K.A., Burke L.M. (2016). Academy of Nutrition and Dietetics, American College of Sports Medicine, and Dietitians of Canada. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. J Acad Trials. Arch Intern Med. 165(2):150–156. https://doi.org/10.1001/archinte.165.2.150 5. “Carb Counting.” American Diabetes Association . 21, March, 2020. Retrieved from https://www.diabetes.org/glycemic-index-and-diabetes

the GI. Sweetpotatoes have a lower GI compared to other carbohydrate options, like potatoes (78), white rice (73), brown rice (68), and whole wheat bread (75). Consuming sweetpotatoes with sources of protein and healthy fat will also help to limit any extreme rise in blood glucose after eating. 7 Athletes - Due to their high carbohydrate content, sweetpotatoes are great options for both before and after exercise sessions. With complex carbohydrates that provide sustained energy and antioxidants that help with reducing inflammation and aiding in the muscle repair process, sweetpotatoes help both your endurance and recovery. 8 They pair well with eggs after a morning work out, or blend nicely into post workout smoothies. Plant Based Food - Including plant foods, like fruits, vegetables, potatoes, whole grains, nuts, seeds, and legumes, are heart-healthy choices and align with the Mediterranean Diet, which has been named the best over all healthy sustainable diet and lifestyle. Small changes add up. Aim to add a few plant foods to your plate each day for health and nutrition benefits. Budget Friendly - Sweetpotatoes cost between $0.50-$1.50 per pound. One medium sweetpotato contains 10-15% of the daily value of potassium, between 15 20% of the daily fiber recommendation (a nutrient most Americans don’t get enough of), carbohydrates for energy, and small amounts of iron, a nutrient of concern in low income populations, especially among babies and children. 9 Sweetpotatoes also provide ample Vitamin A (more than 100% of your daily needs), which helps with growth and development, reproduction, immunity and vision, and Vitamin C, an antioxidant that also helps with immunity, as well as skin health. Vitamin C can also aid in iron absorption. We hope you enjoy the informative and educational content throughout this Toolkit, and we invite you to share any and all resources with your friends, family, colleagues, and community.

Nutr Diet , 116(3):501528. Doi: 10.1016/j.jand.2015.12.006

9. Park K, Kersey M, Geppert J, Story M, Cutts D, Himes J.H. (2009). Household food insecurity is a risk factor for iron- deficiency anaemia in a multi-ethnic, low-income sample of infants and toddlers. Public Health Nutr . 12(11):2120-8. doi: 10.1017/S1368980009005540.

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TABLE OF CONTENTS

Month/Theme

Page

Downloadable Teaching Tools 5 Ways to Include More Sweetpotatoes This Year

Page

January Tips to Kick Off a Healthy New Year February Heart Month / National Sweetpotato Month

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5 Ways Sweetpotato Can Aid Heart Health

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Healthy Pantry Essentials for National Nutrition Month How Sweetpotatoes Keep You Energized 16 10 Easy Ways to Eat More Fruits & Veggies 18 Food Safety Tips for Grilling and Gatherings 20 Sweetpotato Ideas for School Lunches 22 5 Ways Sweetpotatoes Are Perfect 24 For Football How Sweetpotatoes are Grown 26 Enjoying Thanksgiving with Diabetes 28 Healthy Family Holiday Tips 30 & Ingredient Substitutions Recipes Sweetpotato Bread Pudding 8 Sweetpotato Toast Two Ways 10 Sweetpotato Waffles 12 Sweetpotato Mango Post-Run 14 Recovery Smoothie Sweetpotato Mango Salsa 16 Sweetpotato and Yellow Tomato Gazpacho 18 Grilled Sweetpotato Salad with Hot 20 Bacon Dressing No Bake Sweetpotato Pie Bites 22 Spicy Sweetpotato Hummus 24 Easy Sweetpotato Cinnamon Rolls 26 Sweetpotato Cornbread 28 Sweetpotato Rounds 30 12 14 5 Dietary Tips to Lower Blood Pressure

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March National Nutrition Month

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April Add some "Spring" To Your Step May Blood Pressure Education Month June Fresh Fruits and Vegetables Month

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July National Grilling Month

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August Healthy Back to School Tips

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September Healthy Tailgating Tips

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October National Farm to School Month

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November National Diabetes Month December Healthy Holiday Ideas

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All "Teaching Tools" are available to download at ncsweetpotatoes.com

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January Tips to Kick Off a healthy New year

Talking Points y January is a great time to restock your pantry with wholesome ingredients and shelf-stable staples. Stock up on complex carbohydrate sources, like whole grains, legumes, and sweetpotatoes to make healthy eating easier during a busy week. y Rather than thinking about the new year as a way to take things out of your diet, what about adding things in, such as fiber, lean proteins, healthy fats and probiotic-rich foods. y Make small goals and resolutions you can stick to! For example, rather than going from eating out for lunch 5 times a week to bringing your lunch every day, maybe you can work to increase bringing your lunch 2-3 days a week. Microwaving a sweetpotato and adding beans and cheese can be a quick, healthy and filling lunch. y Most Americans aren’t getting enough fiber. Aim to add more fiber to your diet this year with sweet potatoes. One medium sweetpotato offers nearly 5 grams of fiber, about 20% of your recommended daily intake. y Cold and flu season is upon us, making now a great time to include sweetpotatoes in your diet. Sweetpotatoes offer ample Vitamin A and Vitamin C, two important nutrients involved in enhancing immune function.

Social posts

Stay safe from cold and flu season by including sweetpotatoes in your diet. High in immunity enhancers Vitamins A and C, sweetpotatoes are a winter pantry staple and a great addition to your favorite chili recipe ncsweetpotatoes.com/recipe/vegan-sweetpotato-chili- with-creamy-coconut-rice/ #ncsweetpotatoes #pantrystaples

January is National Slow Cooking Month. Keep warm by adding sweetpotatoes to your favorite slow cooker meal for extra nutrition, flavor and immune benefits. Sweetpotatoes are at their peak of sweetness now after

being in storage since the fall months, meaning extra flavor! ncsweetpotatoes.com/recipe/caribbean-sweet-potato crockpot-stew Newsletter - Copy Want to keep your sweetpotatoes fresher longer? Store them in a dry, well-ventilated container or environment. Sweetpotatoes can be stored for up to two weeks if in a cool, dry place, kept away from heat sources. This can extend storage life to 2-4 weeks! Never store in the refrigerator,sweetpotatoes will end up with a hard center and an unpleasant taste.

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Sweetpotato bread pudding

Ingredients • 6 cups stale bread, cut into 2” pieces • 2 cups NC sweetpotatoes, cut into ½” pieces • ½ cup dark chocolate chips • 6 eggs • 1 ½ cups milk

• ½ cup packed light brown sugar • 1 teaspoon ground cinnamon

Directions 1. Spray your slow cooker insert or a 13” x 9” baking dish with nonstick cooking spray. 2. In a large mixing bowl, whisk together eggs, milk and brown sugar until sugar has dissolved. 3. Mix in all remaining ingredients, stirring well to coat bread. 4. Let bread pudding mixture sit for 5 minutes before pouring into the slow cooker insert or greased baking dish. 5. Set slow cooker to low setting and cook for 4 hours or bake dish for 40-50 minutes at 375°F until sweet potatoes are soft and chocolate chips are melted. Slice into 12 even pieces and serve hot. Notes: You can use skim, 1%, 2% or whole fat milk. You may also substitute milk for a plant based option, such as soy or almond milk. Individual servings may be frozen for future quick dessert options. To reheat, place the number of servings you need in the refrigerator the night before. Microwave for 15-30 seconds and enjoy!

5 Ways to Include More Sweetpotatoes In Your Diet

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 increase their cooking time for quicker meal options? Don’t be intimidated about cooking and serving sweet potatoes! These options come together quickly and are a breeze in the kitchen. Have you used sweetpotatoes in any of these ways? • Instead of chips, use sweetpotatoes sliced into coins as your “nachos.” • Add diced sweetpotatoes to your favorite chili recipe. • Mix mashed sweetpotatoes with your favorite ground meat and spices to make meatballs. • Slice sweetpotatoes into thin fry-shaped strands and make your own oven-baked sweetpotato fries. • Add to salads for extra carb and fiber boosts - Cut your sweetpotatoes into small square shapes and roast them.

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February Heart health month National Sweetpotato Month Social posts

Celebrate National SweetPotato Month with these easy sweetpotato snacks! We love this sweetpotato blueberry bread ncsweetpotatoes.com/recipe/sweetpotato- n-blueberry-bread/ and these no bake

sweetpotato ginger energy bites! ncsweetpotatoes.com/recipe/sweet-potato-coconut- ginger-energy-bites-no-bake/ February 22nd is National Cook a Sweet Potato Day! Here are 52 ways you can enjoy sweetpotatoes! We have plenty of resources and recipes for easy sweet potato recipes: ncsweetpotatoes.com/52-ways-to-love sweet-potatoes/ Surprise your partner with an easy, heart-healthy breakfast on Valentine’s Day. Make this sweetpotato blueberry baked oatmeal, ncsweetpotatoes.com/ recipe/sweet-potato-blueberry-baked-oatmeal/, or top your sweetpotato toast with yogurt, peanut butter, fruit, nuts, seeds, or veggies.

Talking Points y Sweetpotatoes are a wonderful, heart-healthy food. You can season them with a variety of non salt spices and seasonings if you’re working to reduce the sodium in your diet. For example, try olive oil, paprika, garlic powder, cumin, and cayenne pepper for a spicy twist, or Parmesan cheese, rosemary, and fresh parsley for some savory enjoyment. y Focus on your heart health this month by aiming for 25-30 grams of fiber per day. One medium sweetpotato provides nearly 20% of your daily fiber needs. Fiber, naturally found in fruits, vegetables, sweetpotatoes, whole grains, nuts and seeds, can help aid digestion and may help reduce cholesterol. y Adding foods high in healthy unsaturated fats, like fish, nuts, seeds, avocados, and olive oil to your diet can aid heart health by reducing inflammation. Many of these foods pair well with sweetpotatoes, like this Sweetpotato Power Salad: ncsweet- potatoes.com/recipe/sweetpotato-power-salad/ y DYK February is National Sweetpotato Month? Celebrate by adding more sweet potatoes to your diet, for breakfast, lunch or dinner! Get some recipe inspiration at ncsweetpotatoes.com/recipes/.

Newsletter - Copy What heart-healthy foods can you add to your existing diet or pattern of eating? Consciously including more sweet- potatoes, seafood, nuts, seeds, beans and legumes, grains, and healthy oils can improve your health, while also displacing some of the higher-sugar and higher- saturated fat foods. It’s not about all or nothing thinking, but remembering that small changes add up!

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Sweetpotato Toast 2 Ways

Ingredients Sweetpotato Toast with Greek Yogurt

5 Ways SweetPotatoes Can Aid Heart Health 1. Good source of potassium and magnesium, two micronutrients that aid in heart health. 2. Good source of fiber . One medium sweetpotato (with the skin on) offers 4 grams of fiber 3. Promotes healthy intestinal health

• 1 medium NC sweetpotato • 2 tablespoons Greek yogurt • 1 teaspoon harissa oil, or to taste Sweetpotato Toast with Soy, Scallions & Cashews • 1 medium NC sweetpotato • 1 tablespoon soy sauce • 3 scallions, cut in half and grilled • cashews, for garnish Directions 1. Slice sweetpotato lengthwise into planks about ¼ inch thick. Note: place in microwave for 10-15 seconds before cutting to make slicing easier. 2. Place in toaster (or toaster oven) on high. Toast twice. If using a toaster oven, toast for about 4 minutes, then flip before toasting again. 3. Allow to slightly cool and top with desired ingredients.

4. No added sugars 5. Full of antioxidants Resources:

https://www.ncbi.nlm.nih.gov/pubmed/9925120 https://www.ncbi.nlm.nih.gov/pubmed/29568082 https://www.ncbi.nlm.nih.gov/pubmed/26975278 http://www.eurekaselect.com/57967/article https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4609785/ https://www.ncbi.nlm.nih.gov/pubmed/23784800 Download complete Educational Tool @ ncsweetpotatoes.com

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March National nutrition month Social posts

Celebrate National International Waffle Day on March 25 with these easy and delicious #sweetpotato waffles ncsweet potatoes.com/recipe/sweet-potato-waffles/ #recipe #internationalwaffleday or

Happy Registered Dietitian Nutrition day to all of our sweet- potato loving RDN’s. We love working with you to simplify healthy eating! #RDNday #ncsweetpotatoes

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 March is National Nutrition Month®, an annual nutrition education and information campaign created by the Academy of Nutrition and Dietetics, which focuses on the importance of making informed and sound nutrition choices. Isn’t this bite-sized recipe with sweetpotatoes a fun one? ncsweetpotatoes.com/recipe/sweet-potato-blt- bites/ y Sweetpotatoes are a versatile ingredient that pair nicely with many dishes and flavors. Whether you’re pureeing them for infants or serving them to kids and adults, there are several ways you can involve them in a dinner the whole family will enjoy. Check out our graphic with 52 ways to enjoy sweetpotatoes: ncsweetpotatoes.com/52-ways-to-love-sweet potatoes/ y March is a great time to take note of your pantry and if needed, replenish it with healthy, shelf-stable options. Pantry essentials, like sweetpotatoes, canned beans and vegetables, allow you to put together quick and easy snacks and meals with wholesome ingredients. Our free, downloadable checklist of Pantry Essentials (found in the March Teaching Tool) helps explain what ingredients to stock your pantry with and what you can use them for to put together a quick, healthy meal.

Focus on family-friendly, healthy recipes for National Nutrition Month, like our versatile stuffed sweetpotatoes. With so many options, you can cater to everyone’s likes and make it fun. Serving a crowd? Create a “make your

own sweetpotato” station and let everyone pick his or her own toppings and stuffing, Visit our website at ncsweet potatoes.com/recipe/stuffed-sweet-potatoes-six-ways/

Newsletter - Copy The 2nd Wednesday of March is National Registered Dietitian Nutritionist Day. Registered Dietitians are known as the “food and nutrition experts” and are a great resource for translating the research and science of food and nutrition into sound, practical tips. Do you have access to a Registered Dietitian in your grocery store? Many grocery stores employ dietitians who can help answer your questions about food and nutrition, as well as help answer any questions about finding sweet- potatoes in the store and using them in recipes!

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SweetPotato Waffles

Ingredients

• ½ large NC 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 ginger • ¼ teaspoon cloves • 1 Tablespoon avocado oil • 2 eggs

Healthy Pantry Essentials for National Nutrition Month

We love keeping our pantries filled with healthy, shelf- stable food options that can lend themselves to easy, nourishing meals. Make sure to fill your cart with these healthy foods so you can create tasty, nutrient-dense meals. Carbohydrates • Sweetpotatoes • Whole grains

Directions 1. Microwave your sweetpotato on high for 4 minutes (or alternatively, roast it in the oven for 45 minutes at 350º). Discard the outer skin. In a large measuring cup, combine the inside of the cooked sweetpotato, milk, and maple syrup. Use an immersion blender to puree. Set aside. 2. Combine the dry ingredients (flour, baking powder, spices) in a large bowl. 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 manufacturer instructions. Lightly spray cooking spray into iron and add just enough batter to cover and cook.

• Pasta • Flours Proteins • Canned Tuna & Salmon • Beans & legumes Fruits & Vegetables

• Canned tomatoes • Canned vegetables • Dried Fruit

Download complete Educational Tool @ ncsweetpotatoes.com

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April Add some “spring” to your Step

Social posts

April 1st is National Tater Day! Celebrate with one of our favorite 52 ways to use sweet potatoes! ncsweetpotatoes.com/52-ways-to love-sweet-potatoes/

Talking Points y As we say goodbye to winter and start to welcome spring and “World Health Day,” now is a great time to check out your local farmer’s market or grocery store and stock up on in-season produce options. Spring can be a great time to “spring clean” your diet and the environment, and load up on fresh produce as we prepare for warmer weather. y This month, focus on adding color to your meals to increase your nutrient content. Some examples include adding diced sweetpotatoes to a green salad for a pop of color and extra vitamins and minerals, or topping your sweetpotato toast with yogurt and colorful fruits. y Did you know sweetpotatoes are an excellent option both before and after a workout? With complex carbohydrates that provide sustained energy and antioxidants that help with the muscle repair process, sweetpotatoes will help your endurance and recovery. A great pre- or post- run snack option are these Sweetpotato Energy Cookies found at ncsweetpotatoes. com/recipe/sweet-potato-energy-cookies/ y Did you know sweetpotatoes can be a great addition to your sandwich? Sliced sweetpotatoes are a plant-based superstar, adding in fiber, potassium, and Vitamins A and C. April is National Grilled Cheese Month, and one of our favorite additions to a grilled cheese sandwich is grilled sweet- potatoes. Resources: 1. Kim, J., & Lee, J. (2014). A review of nutritional intervention on delayed onset muscle soreness. Part I. Journal of exercise rehabili tation, 10(6), 349–356. https://doi.org/10.12965/jer.140179 2. Powers SK, Jackson MJ (2008). Exercise-induced oxidative stress: cellular mechanisms and impact on muscle force production. Physiol Rev, 88:1243–76. doi: 10.1152/physrev.00031.2007 3. Thomas DT, Erdman KA, Burke LM (2016). Academy of Nutrition and Dietetics, American College of Sports Medicine, and Dietitians of Canada. Position of the American Dietetic Asso ciation, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. J Acad Nutr Diet, 116(3):501528. Doi: 10.1016/j.jand.2015.12.006

DYK April is National BLT Sandwich Month? We’ll be celebrating with these Sweetpotato BLT Bites all month long! ncsweetpotatoes.com/recipe/sweet-potato-blt-bites/ #recipe #nationalBLTsandwichmonth #BLTrecipes

April is National BLT Sandwich Month. Swap out your sandwich for these cute, mini sweet potato BLT Bites, that are ready in 25 minutes. ncsweetpotatoes.com/recipe/sweet-potato

blt-bites/ Newsletter - Copy

Did you know sweetpotatoes are a great food for running and endurance exercise? The carbohydrates in sweet potatoes help provide glucose for the working muscles, which translate to quick fuel and energy. Sweetpotatoes also offer Vitamin C, an antioxidant that helps with immunity and muscle recovery 1 . After a hard workout, include them in your smoothie, your pasta bowl, or your sandwich! Sweet potatoes are as versatile as they come.

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SweetPotato Mango Post Run Recovery Smoothie

Ingredients

• ¾ cup frozen mango chunks • Handful of ice

• ⅓ cup chopped beets (optional) • ⅔ cup vanilla fat free Greek yogurt • 1 cup milk • 2 tablespoons maple syrup • 1 tsp vanilla extract • ½ tsp cinnamon • ⅔ cup cooked NC sweetpotato, mashed and cooled (about 1 small sweetpotato) Directions 1. Mix all ingredients into high speed blender and blend. 2. Add more ice and sweetener as needed.

sweetpotatoes keep you energized and moving

Whether you are an active athlete, a recreational athlete, or an occasional gym-goer, your body requires balanced nutrition to keep you performing efficiently and to aid in your recovery. This includes consuming macro nutrients (carbohydrates, protein and fat) in addition to fluids, vitamins and minerals. Resources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4294436/

https://www.ncbi.nlm.nih.gov/pubmed/18923182/ https://www.ncbi.nlm.nih.gov/pubmed/26920240

Download complete Educational Tool @ ncsweetpotatoes.com

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May Blood Pressure Education Month

Social posts

Celebrate #nationalhummusday on May 13 with this spicy sweetpotato hummus, a nutritious dip for chips, sandwiches, and more! ncsweetpotatoes.com/recipe/ spicy-sweet-potato-hummus/

May is full of food holidays, like Cinco de Mayo, National Eat More Fruits and Vegetables Day, and National Hummus Day. May is also National High Blood Pressure Awareness Month and a great time to review how dietary and lifestyle choices can impact blood pressure. Talking Points y Sweetpotatoes are a heart-healthy food that can also help reduce blood pressure. Rather than seasoning with salt, which can increase blood pressure, consider other options such as cinnamon, yogurt, olive oil, garlic powder, cumin, paprika or cayenne pepper, or olive oil and fresh herbs. y May is Mediterranean Diet Month and including plant foods, like fruits, vegetables, potatoes, whole grains, nuts, seeds and legumes, are heart-healthy choices and align with the Mediterranean Diet, which has been named the best overall healthy sustainable diet and lifestyle. y While reducing sodium intake and eating foods high in potassium can help with blood pressure, there are some lifestyle changes that can be beneficial as well. Focus on reducing or moderating your alcohol intake, getting enough sleep, adding stress-relieving activities into your routine and including regular physical activity into your day. y Meal planning can be a great way to save time in the kitchen and reduce stress around meals. To do so, make sure to stock your pantry with healthy shelf-stable items like sweetpotatoes, low sodium canned goods, whole grains, nuts, tomato sauce, low sodium chicken or vegetable broth, tortillas and olive oil, all of which can be used in several types of recipes. Download our pantry essentials checklist from our March Teaching Tool Download.

#Recipe #NCSweetPotatoes or

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. #nationalbloodpressuremonth #NCSweetPotatoes

How are you celebrating Cinco de Mayo? We’ll be making this vegetable-rich sweetpotato tortilla soup. Pair with tacos, tortillas or chips and dip!

ncsweetpotatoes.com/recipe/tortilla-soup/ #Recipe #NCSweetPotatoes or

Celebrate National Eat More Fruits and Vegetables Day! Our Saint Martin Supper recipe is a great way to add more fruits and vegetables to your diet. Grab the recipe here: ncsweetpotatoes.com/recipe/saint-martin-supper/

Newsletter - Copy The foods we eat can play a role in controlling our blood pressure and aiding in overall health. Small dietary changes and promoting healthy habits, like consistent physical exercise, cessation of smoking, and practicing stress relief techniques, can also help play a role in improving blood pressure and heart health. Our recipe index on the NC SweetPotatoes website has several heart-healthy recipes to choose from: ncsweetpotatoes. com/recipes/

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SweetPotato Mango Salsa

Ingredients • 1½ cups NC sweetpotatoes, cubed

• 1 cup cubed mango • ½ green bell pepper • ½ red bell pepper • 1 jalapeño • ½ cup purple onion • ¼ cup chopped cilantro • ½ teaspoon salt • ¼ teaspoon pepper • ½ tablespoon chili powder • 2 tablespoons olive oil

5 Nutrition Tips to Lower Blood Pressure Eating nutritious foods and balanced meals and adopting an overall healthy lifestyle is important for maintaining overall health and aiding in blood pressure control.

• 1 tablespoon fresh squeezed orange juice • 1 tablespoon fresh squeezed lemon juice • 1 tablespoon fresh squeezed lime juice

Directions 1. Peel, rinse and cube sweetpotatoes (¼ inch or smaller) 2. Toss cubed sweetpotatoes with salt, pepper, chili powder and olive oil 3. Spread on baking sheet and roast at 400º for 20 minutes Peel and cube mango 4. Seed and dice jalapeño 5. Dice onion 6. Finely chop cilantro 7. Once sweetpotatoes have cooled, mix all vegetables together and pour over the fresh squeezed juices 8. Chill and serve

1. Eat more fruits and vegetables 2. Reduce saturated fat intake 3. Increase intake of unsaturated fats 4. Increase your fiber intake

5. Limit sugar Resources:

1. Hsiao CJ, Cherry DK, Beatty PC, Rechtsteiner EA. National Ambulatory Medical Care Survey: 2007 summary. Natl Health Stat Rep. 2007;2010(27):1–32. 2. “DASH Eating Plan.” National Heart Lung and Blood Institute, U.S. Department of Health and Human Services, www.nhlbi. nih.gov/health-topics/dash-eating-plan. 3. Khan K., Jovanovski E., Ho H.V.T., Marques A.C.R., Zurbau A., Mejia S.B., Sievenpiper J.L., Vuksan V. The effect of viscous soluble fiber on blood pressure: A systematic review and me ta-analysis of randomized controlled trials. Nutr. Metab. Cardio vasc. Dis. 2018;28:3–13. doi: 10.1016/j.numecd.2017.09.007. Download complete Educational Tool @ ncsweetpotatoes.com

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June Fresh Fruits and Vegetables Month

Social posts

We love encouraging the men in our lives to load up on sweetpotatoes for their health! Celebrate #nationalmenshealth month with these popular BBQ Apple Sweet- potato Turkey Burgers ncsweetpotatoes. com/recipe/bbq-apple-sweet-potato-turkey-sliders/ #recipe #ncsweetpotatoes

Talking Points y While sweetpotatoes can be found year-round, June is a great time to celebrate them through summer recipes for National Fresh Fruit and Vegetables Month! Sweetpotatoes pair especially well with other grilled veggies, like zucchini and eggplant. Make it a goal to add one new fresh fruit or vegetable to your grocery cart each week this month to increase your nutrition and exposure to new fruits and vegetables. y June is National Men’s Health Month. Encourage the men in your life to add in daily physical activity, prioritize sleep, and fill their plates with a variety of colors and fiber sources. Plant products, like fruits, vegetables, whole grains, and legumes are a great place to start! y As the weather heats up, remember to stay hydrated to help improve focus, concentration and perfor mance. If exercising in the heat, drinking enough water before, during and after exercise is very important. We love to rehydrate with this Sweet potato Recovery Smoothie ncsweetpotatoes.com/ recipe/post-run-antioxidant-recovery-smoothie/ 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 roast sweetpotatoes on the grill, sweetpotatoes are a flavorful ingredient for nearly every recipe the whole family can benefit from. How many ways can you eat sweetpotatoes this month?

For National Fresh Fruits and Vegetables Month, here are some ideas for adding more fruits and veggies into your day!

y Add them to a smoothie or soup. Our sweet- potato and yellow tomato gazpacho is a refreshing option for the warm, summer months. ncsweetpotatoes.com/recipe/sweetpotato- yellow-tomato-gazpacho/ y Add them to breakfast - Add some greens and chopped tomatoes to your eggs, or swap out your toast for sweetpotato toast. y Add a fruit or vegetable to your snack! Fresh fruits and vegetables can be pre-portioned ahead of time and make for the perfect portable snack, like whole wheat sweetpotato and zucchini muffins! ncsweetpotatoes.com/recipe/whole-wheat-sweet potato-zucchini-muffins/ or Men need upwards of 30 grams of fiber each day, and many men aren’t reaching those goals. Small dietary changes can add up. Here are some ways for men to increase their fiber intake: y Mash sweetpotatoes into pasta y Add diced sweetpotatoes to your salad or reach for this panzanella salad at ncsweetpotatoes.com/ recipe/sweet-potato-panzanella-salad/ y Skip the store-bought fries and make your own sweetpotato fries, seasoned with sea salt and garlic.

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SweetPotato and yellow tomato gazpacho

Ingredients • 2 lbs NC sweetpotatoes, boiled • 1 lb yellow tomatoes • ½ lb onion • ½ lb cucumber

• ½ lb yellow bell pepper • ¼ lb jalapeno peppers • 1 lime • 2 cloves garlic

Directions 1. Combine boiled sweetpotato, half of yellow tomato, and 2 cups water, and puree until very smooth. 2. Place a large coffee filter in a strainer over a bowl, and put sweetpotato-tomato puree in filter. Allow to drip overnight. You should end up with around 1 cup liquid. Combine rest of vegetables, lime juice, and sweetpotato liquid in a blender and puree until

10 Easy Ways to eat more fruits and veggies

1. Shop in season at your local farmer’s market 2. Try 1 new-to-you produce item each month 3. Add fruits/veggies to your smoothies 4. Add veggies to breakfast 5. Buff up your sandwich 6. Include more salads 7. Make sweetpotato toast or use as a bun 8. Add fruits to dessert 9. Use snacks as a way to increase your fruits and veggies 10. Add veggies to your dips Download complete Educational Tool @ ncsweetpotatoes.com

very smooth. Adjust seasoning to taste. 3. Serve with Chevre granita (see below). ChevRe granita:

Combine chevre cheese and half and half in a blender and puree until smooth. Crumble chevre over the soup.

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July National grilling month grilling & BBQ Ideas for sweetpotatoes Social posts

Trying to stay cool this summer? Our berry sweetpotato smoothie is a great way to cool down, plus it’s filled with healthy antioxidants to give your immune system a boost! #smoothie ncsweetpotatoes.com/recipe/sweet-potato-

#recipe

berry-smoothie/

Spice up your contribution to a BBQ or social gathering with this smokey BBQ sweetpotato salad. It’s the perfect combination of summer flavors that pair with an assortment of food. ncsweetpotatoes.com/recipe/smokey-bbq-sweet- potato-salad/ To limit the risk of food-borne illness, cook meats to the proper internal temperature and keep raw meats away from other ingredients and sides. Check out our July Teaching Tool Download for more food safety tips!

Talking Points y July is a great month for gatherings, barbecues and of course, 4 th of July celebrations. It’s important to practice food safety at large gatherings and when cooking food outside. Our July monthly handout tip discusses safe internal temperatures for meats and how to utilize food safety tips this summer. Discard any food left out more than 2 hours (1 hour if the temperature outside is above 90º F). y No matter what you’re cooking for your 4 th of July holiday, sweetpotatoes pair nicely with any grilling combination. Cool down your kitchen by grilling your sweetpotatoes, which creates a sweet and creamy taste on the inside and a crunchy, charred texture on the outside. Perfectly delicious! To grill, just marinate your sweetpotatoes and cook with the cover down until they reach desired crispness. One simple marinade option we love is water, olive oil, salt, pepper, and garlic. y Sweetpotato salads and smoothies make for “cooler” summer side dishes. To best utilize food safety practices, keep cold foods cold and warm foods warm, and do not cross-contaminate raw meats with other ingredients. Sweetpotatoes have a low risk of food borne illness if properly mixed with other ingredients. Once cooked, sweetpotatoes can last 3-5 days in an airtight container in the refrigerator to be used as leftovers.

Newsletter - Copy We love grilling out in the summer. Sweetpotatoes are one of the best vegetables to grill, thanks to their starchy content and natural sweetening process. Add grilled sweetpotatoes to your summer meals to enhance flavor, nutrients and the fiber content of the dish. To grill sweetpotatoes, lay sliced sweetpotatoes on a hot grill and cook each side for 4-6 minutes, or until they have grill marks and are cooked through. For extra flavor, season them with your favorite marinade or serve them with a dipping sauce, like BBQ sauce, ketchup, mustard, honey mustard, or your own favorite combination. Make sure to separate sweetpotatoes and other ingredients from raw meats and to cook meat to recommended temperatures.

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Grilled Sweetpotato salad with hot bacon dressing

Ingredients Hot Bacon Dressing

• 6 slices center-cut bacon • 2 Tbsp raspberry vinegar • 1 Tbsp country Dijon mustard

• ¼ cup extra virgin olive oil • 1 Tbsp bacon grease, warm • Sea salt, to taste • Freshly ground black pepper, to taste Sweetpotato Salad • 2 ½ lbs NC sweetpotatoes, peeled and cut into 1-inch rounds • Sea salt, to taste • Freshly ground black pepper • ⅔ cup sliced scallions, about 10-12 scallions • ½ cup sun-dried tomatoes packed in oil and cut into strips • ⅓ cup toasted pecans • ⅓ cup blue cheese crumbles Directions 1. In a skillet, cook bacon until crispy; drain and reserve grease. Crumble bacon and set aside. In a small bowl, whisk together vinegar and mustard; slowly whisk in olive oil and 1 tablespoon of the reserved bacon grease until dressing is emulsified. Season with salt and pepper. 2. Using a brush, lightly coat sweetpotatoes with olive oil. Put the potatoes in a resealable plastic bag, add the oil and massage to coat all surfaces. 3. Grilling Instructions: Just before putting on the grill, season sweetpotatoes liberally with salt. Place rounds directly on the cooking grate over direct heat; grill until well-marked, about 3 minutes on each side. Move to indirect heat. Finish cooking, turning halfway through, until soft and tender, 20-30 minutes. Remove from grill. Immediately cut into quarters and remove to a large bowl. 4. Grilling Alternative: Preheat oven to 400°. On a rack fitted into a baking sheet, place sweetpotato rounds and season well with salt. Bake until tender and browned around the edges, about 30 minutes. Immediately cut into quarters and remove to a large bowl. 5. To make the salad: Add 2 tablespoons of dressing to the sweetpotatoes; toss until just coasted. Add reserved bacon, scallions, sun-dried tomatoes, pecans and blue cheese. Drizzle a little more dressing and toss to coat. Season to taste. Serve immediately or at room temperature.

Food Safety tips for grilling and gatherings

July is National Grilling Month, and there are several healthy, fun and versatile ways to utilize sweetpotatoes on the grill during these warm months

1. Keep the cooking area clean 2. Separate raw and cooked foods 3. Cook foods thoroughly

Download complete Educational Tool @ ncsweetpotatoes.com

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August Healthy Back to School Tips

Social posts

Support your child’s learning in the classroom with a nourishing, filling breakfast! For a new twist on eggs, try our breakfast egg stuffed sweetpotatoes #breakfast #backtoschool ncsweetpotatoes.com/recipe/breakfast-egg-stuffed sweet-potatoes/ Are you or your children big snackers? Snacks are a great way to get extra nutrients and fill the gaps between meals. We love snacking on these whole wheat sweetpotato zucchini muffins and they’re perfect for back to school! ncsweetpotatoes.com/recipe/whole-wheat-sweetpotato- zucchini-muffins/ veggies in a pasta recipe kids love! #recipe ncsweetpotatoes.com/recipe/kale-and-sweetpotato baked-mac-n-cheese-casserole/ Newsletter - Copy Are you someone who sits down for breakfast, eats it on the way out the door or in the car, or skips it entirely? If it is the latter, you may want to start adding a small breakfast in! Breakfast is associated with better nutrient intake, more physical activity and better performance in school, especially among children, and can contribute to maintaining a healthy weight. * Don’t have time to cook? Sweetpotatoes help make a quick breakfast possible. Some options to consider in clude adding mashed sweetpotatoes to your smoothie or cooked oatmeal or substitute toast with sweetpotato toast topped with nut butter, fruit, yogurt, nuts and/or seeds. * Gibson, S. (2003). Micronutrient intakes, micronutrient status and lipid profiles among young people consuming different amounts of breakfast cereals: Further analysis of data from the National Diet and Nutrition Survey of Young People aged 4 to 18 years. Public Health Nutrition, 6(8), 815-820. doi:10.1079/PHN2003493 Now that it’s back to school season, it helps to start thinking about simple recipes that provide easy leftovers! We love this sweetpotato and kale mac and cheese casserole that serves up a healthy dose of

Talking Points y Sweetpotatoes can make great additions to children’s school lunches. Cut them as sweet- potato fries, blend them into sweetpotato muffins or bread, or puree them into a hummus for a healthy dipping option. y With summer fun and traveling, the family may be eating new snacks and at inconsistent times. To make the Back-to-school transition easier, try to get kids eating regular meals and snacks that include fresh fruits and vegetables. y Since sweetpotatoes can be used in so many ways, they are a great snack option! Top baked sweetpotatoes with peanut butter and chocolate chips for a fun, filling snack or blend cooked, mashed sweetpotatoes into their favorite smoothie. y Did you know breakfast consumption is associated with positive outcomes for diet quality, micro- nutrient intake, and weight status? It also impacts classroom learning, behavior, cognitive thinking, and school performance. For a healthy, make-ahead breakfast, our sweetpotato blueberry baked oatmeal can be made the night before or frozen for the future. ncsweetpotatoes.com/recipe/sweet-potato-blue berry-baked-oatmeal/

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No Bake sweetpotato pie bites

Ingredients • 1 cup pecans • 1 ½ cups oat flour (oats ground into flour) • 1 tsp pumpkin pie spice • ½ tsp fine sea salt • ⅞ cup cooked and mashed NC sweetpotato • ½ cup pure maple syrup • 1 Tbsp vanilla extract • Cinnamon sugar, for rolling Directions 1. Place the pecans in a food processor and process to the texture of coarse sand. Add the oat flour, pumpkin pie spice, and sea salt and pulse until combined. 2. Add the mashed sweetpotato, maple syrup and vanilla extract and process until all ingredients are evenly incorporated and the mixture clumps together into a dough. 3. Shape dough into small balls (about ¾ ounce each, or the size of a ping-pong ball) and roll in cinnamon- sugar to coat. 4. Store mini muffins in an airtight container for best results. If needed, roll in cinnamon sugar again before serving.

sweetpotato ideas for school lunches

Sweetpotatoes make a great addition to kids’ school lunches as meals and snacks because they are so versatile and full of nutrition! Filled with Vitamins A and C and a slew of antioxidants, sweetpotatoes help contribute to a healthy immune system, while also providing long-lasting, energizing carbohydrates for activity and classroom activities. 1. Add sweetpotatoes to baked meatballs 2. Serve a side dish of sweetpotato tater tots 3. Add pureed sweetpotatoes to mac n cheese 4. Make your pizza crust with sweetpotatoes 5. Add sweetpotato fruit leather for a snack Resources: 1. Roe, L.S., Meengs, J.S., Birch, L.L., Rolls, B.J. (2013). Serving a variety of vegetables and fruit as a snack increased intake in preschool children. American Journal Clinical Nutrition. 98(3):693–699. doi:10.3945/ajcn.113.062901 Download complete Educational Tool @ ncsweetpotatoes.com

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