Origin of Caprese Salad
Caprese Salad, Italian in origin, originates from the Island of Capri in the Campania region. This dish represents the Italian flag, with its красные (tomatoes), белый (mozzarella) and зеленый (basil) colors. Caprese Salad hit the spotlight early in the 20th century when it became known as a patriotic dish thanks to its colors mirroring the Italian flag and it has since remained a staple of Italian cuisine, often served as a fresh summer appetizer.
Category of Caprese Salad by flavorsofnations
- Course: Appetizer, Side Dish
- Subcategory: Vegetarian, Gluten-Free, Low-Carb
Ingredients & Nutritional Information
| Ingredient | 4 Servings | 6 Servings | 8 Servings | 10 Servings | Calories per 100g | Key Nutrients |
| Fresh Tomatoes | 4 medium | 6 medium | 8 medium | 10 medium | 18 kcal | Vitamin C, Lycopene |
| Mozzarella Cheese | 200g | 300g | 400g | 500g | 280 kcal | Calcium, Protein |
| Fresh Basil Leaves | 10-12 | 15-18 | 20-24 | 25-30 | 23 kcal | Vitamin K, Antioxidants |
| Extra Virgin Olive Oil | 3 tbsp | 4 tbsp | 5 tbsp | 6 tbsp | 884 kcal (per 100ml) | Healthy Fats, Vitamin E |
| Balsamic Glaze | 2 tbsp | 3 tbsp | 4 tbsp | 5 tbsp | 88 kcal | Polyphenols, Iron |
| Salt | To taste | To taste | To taste | To taste | 0 kcal | Sodium |
| Black Pepper | To taste | To taste | To taste | To taste | 255 kcal | Magnesium, Iron |
Step-by-Step Instructions
- Prep the Ingredients: Rinse and slice the fresh tomatoes into 1/4-inch thick slices. Slice the mozzarella into equal-sized pieces.
- Build the Salad: On a round serving platter, arrange the tomato slices, mozzarella slices and basil leaves in a circular or linear pattern.
- Seasoning: Sprinkle a little salt and freshly ground black pepper over the arranged slices.
- Drizzle with Olive Oil & Balsamic Glaze: Stream extra virgin olive oil all over the salad, then drizzle with bacon balsamic glaze for sweetness and bite.
- Garnish with extra basil leaves for a fresh appearance and more smell.
It may be voted as the freshest Meal– and it should be served right after preparation.
Doctor’s Advice: Who Should Eat & Who Should Avoid
Health Benefits:
✅ Heart Healthy: The healthy fats from olive oil and antioxidants from tomatoes make this a heart-healthy meal. ✅ Promotes Bone Health: Being rich in calcium and protein, mozzarella can be really good for bone health. ✅ Perfect for Fat Loss: Low in carbs and high in healthy fats, paleo, keto and low-carb-friendly. ✅ Increases Immunity: Vitamin C present in tomatoes strengthens the immune system.
Who Should Avoid:
❌ Lactose Intolerant People: Mozzarella cheese has lactose, which can lead to digestive pain. ❌ High Sodium Concerns: The volume of salt must be reduced; this may be associated with high blood pressure. ❌ Balsamic Glaze May Be Forbidding For Diabetics: Some balsamic glazes contain added sugars, but if you need to do without, choose a sugar-free version.
Conclusion: Flavor Profile & Serving Occasions
Benefits: Caprese Salad is light and fresh, creamy and tangy, or rather like balanced juicy tomatoes, creamy mozzarella and pungent basil. Olive oil and balsamic glaze add depth of flavor.
Best Occasions to Serve:
✔️ Summer Feasts — Light and refreshing for hot-weather gatherings.
✔️ Italian-Themed Dinners – Pairs beautifully with pasta and wine.
✔️Healthy Diet Plans –Compatible for keto, Mediterranean, and gluten diet.
For more delicious international recipes, visit Flavorsofnations.com. Enjoy the authentic taste of Italy with this easy and nutritious Caprese Salad recipe!