Designed by: Aubrey Mast, Extension Associate for Nutrition, NC State University, Plants for Human Health Institute.

  • 2 large sweet potatoes, grated
  • 1 carrot, grated
  • 2 apples, finely sliced
  • 1 cup of kale, chopped
  • ¼ teaspoon lemon juice
  • ¼ teaspoon apple cider vinegar
  • 2 teaspoons olive oil
  • 1  teaspoon sea salt
  • 2 tablespoons pumpkin seeds


  1. Combine sweet potatoes, carrot, apples and kale.
  2. In a separate bowl, combine lemon juice, apple cider vinegar, olive oil and sea salt.
  3. Coat the grated produce with the wet mixture making sure to fully incorporate.
  4. Top with pumpkin seeds.

Nutrition Facts
Antioxidants from plant sources may play an important role in reducing the risk of cancer. Sweet potatoes have been researched for their antioxidants, ability to prevent liver damage, heart protection, and anti-diabetic effects, all of which have been attributed to their phytochemical content.
Sweet potatoes possess the bioactive compounds carotenoids, anthocyanins, phenolic acids, flavonoids, and vitamin C. The antioxidant and free-radical-scavenging, oxidative-stress-reducing abilities of the sweet potato have been attributed to its phenolic content.
NC State Plants for Human Health’s research looked at several varieties of sweet potatoes, showing that purple sweet potatoes were highly concentrated in total phenolics and anthocyanins. The research also showed that significant anti-inflammatory compounds were present especially from freshly harvested samples.