Caprese Salad: A Fresh Taste of Italy: Simple, Easy and Tasty!

My first taste of Caprese salad holds a special place in my memory being a family favourite restaurant for various celebrations. Fabio’s In Edinburgh was our go-to spot.

Freshly prepared flavourful ingredients used to make authentic Italian cuisine. One evening, my Mum let me try a bite of her appetizer. It was made with ripe, juicy tomatoes, creamy mozzarella, and fragrant basil, all drizzled with a high-quality olive oil. The simplicity and freshness of the dish was an instant winner for me. It set a new standard for what I believed Italian food should be.

Sadly, Fabio’s has since closed its doors, and the once cherished spot is now ironically occupied by a Domino’s Pizza outlet. It’s a stark contrast to the Restaurant we loved, replaced by a commercial pizza restaurant known for its unhealthy, processed ingredients. The shift from a place that celebrated fresh, wholesome Italian cuisine to a chain focused on convenience and fast food is a stark reminder of how popular and normalised junk food is becoming.

The History of Caprese Salad

Caprese salad, or “Insalata Caprese,” originates from the island of Capri, located in the Bay of Naples. The roots of this salad intertwine deeply with Italian tradition, especially in the southern regions where locals celebrate the ingredients.

The Hotel Quisisana’s chef is credited with creating the salad in the 1930s for a Futurist dinner. Futurism, an avant-garde social and artistic movement that began in 1909 with Filippo Tommaso Marinetti’s publication of the Manifesto of Futurism, rejected the past and embraced the future. This movement quickly evolved into a national phenomenon, impacting various aspects of life, including food. In 1932, Marinetti published The Futurist Cookbook, which criticized many Italian food traditions and notably took a swipe at pasta. In response to this, the Hotel Quisisana created the Caprese salad as a pasta-less dish, honouring the Futurists’ radical ideas.

The salad embodies the Italian philosophy of using simple, high-quality ingredients to create exceptional flavours. The combination of tomatoes, mozzarella, and basil highlights the colours of the Italian flag and symbolizes the spirit of Mediterranean cuisine. Fresh, vibrant, and uncomplicated, the Caprese salad stands out for its elegant yet straightforward presentation.

Creating Crazily Simple Caprese

Making Caprese salad is wonderfully straightforward. Here’s how to prepare it:

1. Slice the Tomatoes and Mozzarella: Slice the tomatoes and mozzarella into even rounds, about 1/4 inch thick.
2. Assemble the Salad: On a serving platter, alternate layers of tomato and mozzarella slices. Tuck fresh basil leaves between the layers.
3. Drizzle with Olive Oil: Lightly drizzle the extra-virgin olive oil over the assembled salad.
4. Season and Serve: Season with salt and freshly ground black pepper. For an extra touch, drizzle with balsamic glaze if desired.

Health Benefits of this Salad

Caprese salad offers a range of health benefits: Antioxidants, including lycopene, are found in fresh tomatoes, with heart-protective and anti-inflammatory properties being attributed to it

Mozzarella cheese provides a source of calcium and protein, contributing to bone health and muscle maintenance.

Basil, with its anti-inflammatory and antibacterial properties, adds an extra health boost. Monounsaturated fats are packed into the extra-virgin olive oil used in the salad. Did you know are beneficial for heart health and can help reduce levels of bad cholesterol (LDL)? Together, these ingredients create a dish that is both nourishing and delicious coupled with the fact it’s extremely easy to make.

Caprese salad is a beautiful representation of Italian simplicity and elegance. With its fresh ingredients and minimal preparation, it captures the essence of Mediterranean cuisine. Whether you’re enjoying it as a light lunch, a side dish, or a refreshing appetizer the choice is yours. This classic salad offers both delicious flavours and health benefits. Go ahead and try this tasty dish!

Ps. You could pair this with some simple pasta and tomato sauce following this recipe here.