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Sweet potatoes

• Sweet potatoes

Peel the sweet potatoes and cut them into bite-size 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 cup. Add them to the bowl. Rinse and dice the celery, and add it to the bowl. Set aside.

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.

Start to finish: 15 minutes

Per serving: 165 calories (37 percent from fat), 7 g fat (1 g saturated), 0 mg cholesterol, 2 g protein, 25 g carbohydrates, 4 g dietary fiber, 139 mg sodium.

More: The humble sweet potato is a power vegetable – in more ways than one. Not only does the Center for Science in the Public Interest rank the sweet potato as the world's most nutritious vegetable, it's incredibly easy to fix, too.

Serve some tonight and you will do yourself (and your budget) a tremendous favor.

One medium sweet potato contains just 118 calories and is nearly fat-free and is cholesterol free.

Sweet potatoes have more fiber than oatmeal, with 4 grams in a medium-sized potato.

One cup of cooked sweet potatoes provides 30 milligrams (50,000 IU) of the antioxidant beta carotene. You would have to eat 23 cups of broccoli to get that much.

The body converts beta carotene to vitamin A, and one serving of this gem contains twice the recommended daily allowance. Vitamin A helps maintain a healthy immune system and protects the body from risk of stroke and heart disease.

Sweet potatoes are naturally low in sodium.

If that's not enough, sweet potatoes are high in potassium, calcium, folate and vitamins E and C.

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