A not so famous vegetable and usually understated vegetable, sweet potato is finally getting its due. The Center for Science in the Public Interest (of the US) ranks the sweet potato as the world’s most nutritious vegetable.
The humble sweet potato is actually a power vegetable – in more ways than one.
Here are some other appealing facts about sweet potatoes:
One medium-sized sweet potato contains just 118 calories and is cholesterol-free and almost fat-free.
They have more fiber than oatmeal: 4 grams in a medium-sized potato.
One cup of cooked sweet potatoes provides 30 milligrams of the antioxidant beta carotene. You’d have to eat 23 cups of broccoli to get that much.
The body converts beta carotene into vitamin A, and a serving of sweet potatoes contains twice the recommended daily allowance. Vitamin A helps maintain a healthy immune system and protects the body from strokes and heart disease.
Sweet potatoes are naturally low in sodium but high in potassium, calcium, folate and vitamins E and C.
Serve some tonight and you’ll do yourself a tremendous favor.
Here is a an easy recipe:
SWEET POTATO SALAD Makes 8 servings
Cook’s note: This salad tastes even better a day after it’s made.
4 cooked sweet potatoes
4 green onions ( for about 2 / 3 cup sliced )
2 celery ribs ( for about ¾ cup diced )
¼ cup olive oil
Juice of 1/2 lemon
Juice of 1/2 orange
1 tablespoon reduced – sodium soy sauce
1/2 teaspoon garlic powder
1/2 teaspoon chili powder
¼ teaspoon seasoning salt
¼ teaspoon ground black pepper
Peel the sweet potatoes and cut them into bite-sized pieces. Place the pieces in a large bowl. Thinly slice the green onions, including enough of the tender green tops to make about 2 /3 of a cup. Add them to the bowl. Rinse and dice the celery, and add it to the bowl.
Mix the oil, lemon juice, orange juice, soy sauce, garlic powder, chili powder, seasoning salt and pepper in a measuring cup. Whisk well. Pour over the potato mixture and stir gently to coat, but avoid breaking up the potatoes. Serve at once, or refrigerate, covered, until ready to serve.
Leftovers keep, refrigerated, for up to 3 days.
PER SERVING: 165 calories; 2 g protein; 25 g carbohydrates; 4 g fiber; 7 g fat (1 g saturated); 0 cholesterol; 139 mg sodium
Via : Columbus Dispatch
