Make the Switch

Yay!! I’ve lost 25.6 pounds total so far with 54.4 pounds to go to reach my goal!  My BMI has dropped from 36.9 to 33.1 and my goal is 24.9.

Natural Weight Loss

pantescan salad

Make the Switch

Simply pressed olive oil, gotten in ancient times by crushing olives against stones to collect the precious oil, has been considered a health tonic throughout the ages.

And now science confirms extra virgin olive oil, one of the least refined plant oils, is rich in heart-healthy monounsaturated fats, and anti-inflammatory and antioxidant compounds.

Perhaps because of this, extra virgin olive oil (a key feature in the Mediterranean diet) has been linked by a body of research with protection against heart disease, and studies are also pointing out potential protection against breast cancer.

Extra virgin olive oil is not only good for you, but it makes everything taste good, too.

Just a drizzle over your salad, veggies, whole grains, and legumes can ramp up their flavor, and their nutrition, too – the fat helps your body absorb the antioxidants in vegetables.

Make this the number one oil in your kitchen for dressings and marinades, cooking, and even baking.

Recipe of the Day:  Pantescan Potato Salad

Active Preparation Time:  12 minutes

Total Preparation Time:  35 minutes

This simple potato salad, with flavors of olives and capers, is served at almost every Mediterranean meal.

The heart-healthy fats found in extra virgin olive oil are a key feature of the Mediterranean diet and provide tons of health benefits.

Makes 8 servings (1 cup each)

3 medium potatoes, peeled if desired

4 cups water

4 large tomatoes, sliced into wedges

1/2 medium red or sweet onion, halved and sliced into rings

1/2 cup Sicilian olives, drained (see Note)

1-1/2 tablespoons capers, drained and rinsed

1-1/2 tablespoons extra virgin olive oil

1-1/2 teaspoons red wine vinegar

1-1/2 teaspoons dried oregano

*Use as many organic ingredients as possible.

1.  Place the potatoes and water in a pot, cover, and bring to a boil over medium-high heat.  Reduce the heat to medium and cook until tender but firm, about 25 minutes.  Drain, remove, and let cool.

2.  Slice the potatoes into large chunks and place them in a large bowl with the tomatoes, onions, olives, and capers.  Toss together.

3.  Drizzle with the olive oil and vinegar and add the oregano.  Toss to combine well.  Serve immediately.  (This salad is good served at room temperature or chilled.)

Note:  Sicilian olives may be available at specialty food stores, often at an olive bar.  If unavailable, substitute kalamata olives.

Per serving:  148 calories, 4.5 g total fat (0.5 g saturated), 162 mg sodium, 26 g total carbohydrates (4 g sugar), 4 g fiber, 3 g protein.

If you have any questions, send us an email!

Come join us on our natural weight loss journey!  We’d love to have you along!

Have an awesome day!

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Dick and Lenay

email: lenay@dickandlenay.com

from Plant-Powered For Life by Sharon Palmer, RDN

P.S. If your diet isn’t working for you, join us on our natural weight loss journey.

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