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Quick, easy, fresh, delicious and nutritious! This recipe originated on the island of Capri (known as insalata caprese in Italian) and is a showcase of the vibrant and juicy tomatoes of the summer season. Tomatoes are layered with fresh mozzarella and a few leaves of fresh basil topped with good quality balsamic vinegar and a touch of sea salt.
The recipe below typically serves 3 people as an appetizer, but this one is going to be a hit so you may want to make extra. Consider the portions below as a guideline that can be adjusted to meet your needs.
Time saving tip: Save prep and assembly time by creating a rustic version! Roughly chop the tomatoes, rip the mozzarella into small chunks, snip the basil and toss everything together in a bowl and serve!
Ingredients
For the salad
1 small ball of freshly made mozzarella, cut into 7 half moons no larger than 1/4 inch thick
1 medium tomato, sliced into half moons no more larger than 1/4 inch thick (select the freshest and most vibrant tomatoes you can find. Heirloom, San Marzano plum or Campari make great choices here)
8 leaves fresh basil
For the dressing
A drizzle of good balsamic dressing (ideally, try to find an aged balsamic with a glaze-type of consistency)
Sprinkle of sea salt (use a flaky sea salt for added texture. I use Maldon)
Preparation
Assemble and serve!
Assemble and serve!
Select a narrow platter long enough to hold all of the ingredients. Assemble the day you will be serving. Simply layer one slice tomato, one slice mozzarella and one basil leaf on repeat until you have used up all the ingredients. Then, lightly drizzle with good quality balsamic vinegar, sprinkle with sea salt and enjoy!
Serve as an appetizer or elevate avocado toast by topping the avocado layer with the caprese ingredients. Use crusty ciabatta, French baguette or your favorite whole grain toast.
Time saving tip: Pre-slice the tomatoes and mozzarella a day ahead so all that's left is the assembly when needed.
Nutrition Corner
Nutrition Corner
Tomatoes contain the powerful antioxidant, lycopene, which can help lower the risk of heart disease. Tomatoes also contain other antioxidants including beta-carotene, lutein and zeaxanthin, which help protect vision and support eye health. Tomatoes also contain vitamin K and calcium which are important for bone health. The fiber in tomatoes promotes healthy digestion and increases satiety, the feeling of fullness.
Mozzarella is a good source of protein and calcium. In one slice (1 ounce of cheese), Mozzarella contains 8 grams of protein or 16%DV* and 143mg or 20% DV of Calcium. As far as cheeses go, Mozzarella is relatively low in fat and sodium with 4.8grams total fat (3 grams are saturated) and only 4mg sodium. However, if watching intake of saturated fat or sodium, keep these values under consideration.
Mozzarella is a fermented milk product and contains probiotics such as Lactobacillus casei and Lactobacillus fermentum, which support gut health. Lactobacillus strains have been widely studied and have been linked to reduced anxiety via the Gut-Brain axis, immune modulation, pathogen resistance, weight loss and anti-cancer activity**.
*%DV is the percent daily values based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Hill D, Sugrue I, Tobin C, Hill C, Stanton C, Ross RP. The Lactobacillus casei Group: History and Health Related Applications. Front Microbiol. 2018 Sep 10;9:2107. doi: 10.3389/fmicb.2018.02107. https://pmc.ncbi.nlm.nih.gov/articles/PMC6160870/
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