Pantescan Potato Salad


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Authentic Mediterranean food features locally grown wild greens and vegetables. This simple potato salad recipe is infused with flavors of olives and capers and can accompany any summer meal. It also eliminates the heavy mayonnaise that is often included in the American-style potato salad with which you may be familiar. The heart-healthy fats found in extra virgin olive oil are a key feature of traditional Mediterranean fare and are a staple of the centenarian diet.

Source: Sharon Palmer: The Plant-Powered Dietician


3 medium potatoes, peeled if desired

4 cups water

4 large tomatoes, slices into wedges

½ medium red or sweet onion, halved and sliced into rings

½ cup Sicilian olives, drained (see notes)

1 ½ tablespoons capers, drained and rinsed

1 ½ tablespoons extra virgin olive oil

1 ½ teaspoons red wine vinegar

1 ½ teaspoons dried oregano


Yield: 8 servings

  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 wih 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.)


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

Per serving: 148 calories, 3 g protein, 26 g carbohydrate, 4.5 g fat, 0.5 g saturated fat, 4 g fiber, 4 g sugar, 162 mg sodium