Caprese Salad: A Classic Italian Dish for Fresh, Healthy Eating

Caprese salad is a simple yet elegant dish that celebrates fresh, seasonal ingredients. With juicy tomatoes, creamy mozzarella, fragrant basil, and a splash of olive oil and balsamic, it’s visually appealing, satisfying, and naturally healthy. Great as a starter, light lunch, or side, this salad brings big flavor with minimal fuss. Why Caprese Salad Is a Timeless Classic •It showcases quality ingredients rather than complex cooking techniques •Ripe tomatoes, fresh mozzarella, and basil combine to create vibrant flavor •Olive oil gives healthy fats; basil adds herbs and aroma •Minimal dressing means more of the natural flavor comes through Nutritional Benefits •Tomatoes are packed with vitamin C, potassium, and lycopene, which support heart health and skin •Mozzarella provides protein and calcium, making the salad more satisfying •Basil contributes anti-inflammatory properties and adds freshness •Olive oil adds monounsaturated fats, which are heart-healthy Ingredients You’ll Need (Serves 4) •4 large ripe tomatoes (heirloom or vine-ripened if possible) •8 ounces fresh mozzarella, sliced into rounds (~¼-inch thick) •A handful of fresh basil leaves •2-3 tablespoons extra virgin olive oil •1-2 tablespoons balsamic glaze or reduction •Sea salt and freshly ground black pepper, to taste Optional Add-Ins •A sprinkle of flaky sea salt (like Maldon) •Crushed garlic for a subtle kick •A drizzle of pesto for extra herbal depth How to Prepare Caprese Salad Step 1: Prep Ingredients •Wash tomatoes and basil well, then dry them so they hold up •Slice tomatoes and mozzarella evenly so each slice balances in texture and moisture Step 2: Arrange the Salad •On a large platter, alternate tomato and mozzarella slices, overlapping slightly •Tuck fresh basil leaves between the layers to add aroma and color Step 3: Season & Dress •Drizzle with extra virgin olive oil for richness •Add sea salt and freshly ground pepper to taste •Finish with a light drizzle of balsamic glaze for sweet-tangy flavor Step 4: Serve Immediately •This salad is best eaten fresh — tomatoes are juicy and mozzarella is cool and creamy Creative Variations to Try •Caprese Skewers: mini mozzarella balls + cherry tomatoes + basil on toothpicks •Peach or Strawberry Caprese: replace tomatoes with fresh peaches or strawberries for a fruity twist •Grilled Caprese: lightly char tomato slices for smoky flavor •Caprese Sandwich: between toasted sourdough with a bit of pesto •Avocado Caprese: add slices of avocado for creaminess and extra healthy fats Tips for the Best Caprese Salad •Use perfectly ripe tomatoes — off season ones won’t have the same flavor •Pick fresh mozzarella packed in water or brine for the best texture •Use extra virgin olive oil, which has better flavor and more nutritional benefit •Don’t overdo the balsamic — just a little balances the flavors •Let the salad sit about 10 minutes at room temperature before serving to bring out all the flavors Final Thoughts Caprese Salad proves that simple foods can be powerful. With just a few high-quality ingredients and minimal preparation, you get a dish that is beautiful, nutritious, and delicious. Perfect for warm weather, light lunches, or a fresh starter — it’s a reminder that sometimes the simplest meals are the most memorable.