News | Caprese Salad in Fiji.. how to

(on 09/01/2012 in italian cooking, read 1060 times )

Caprese SaladWith the arrival of Mozzarella cheese in our store it seemed right to share one of the simpliest and tastiest salad from the mediterranean tradition. I am talking about the famous Caprese Salad (or Insalata Caprese like we say in Italy). In this biref article I'd like to tell you not only how to prepare this Italian dish but also share its history and some facts about it.

CapriFirst of all the Caprese Salad takes its name from the island of Capri in the Campagna region (south of Italy). It is not clear excatly when it was invented but it became famous in the 1950s. The tradition tells that a real Insalata Caprese is made of cow's milk Mozzarella, tomatoes, olive oil and oregano but in most of the other Italian regions you might find it garnished with basil leaves. If you're familiar with a Caprese Salad garnished with balsamic vinegar, do not be mistaken as this is an American variant to the original recipe. In Fiji you can prepare a perfect Italian Caprese Salad from ingredients you'll find at Flavio's Italian Shop or at Va Bene store in Suva... and here's how to do it:


Ingredients (for 2):

  • Mozzarella buffalo MauriExtra Virgin olive oil 100% Italiano - Academia Barilla2 Cow's milk Mozzarella (personally I prefer to use Buffalo Mozzarella) Mauri
  • 2 Red tomatoes (the bigger the better)
  • Salt (and pepper if you like it)
  • Oregano or basil leaves (chopped or not it's up to you)
  • Extra Virgin Olive Oil (I personally suggest the 100% Italiano Academia Barilla Brand)

Caprese SaladOpen the Mozzarella bags and drain the water. Cut the 2 Mozzarellas in slices of about 1cm each.
Wash poperly and cut the tomatoes in slices of the same size. In 2 plates lay one slice of Mozzarella and a slice of tomato and repeat this steps untill you finish both of this ingredients. Now add a bit a salt, the oregano (or basil) and complete with the olive oil.

Pinot Grigio Garda DOCThe right way is to add the olive oil at the end as it will spread the salt and aroma of the oregano with it. If you're going to put the oil first it will give an impermeable layer on the Mozzarella and the tomatoes thus will deliver less taste.

There you have it, Good appetite!
... and if you need a good wine to go with your salad, let me suggest you a Pinot Grigio Garda DOC.

Now a couple of facts:

Ingredient Quantity Calories Fats Carbohydrates Protein Fibres Water
Mozzarella (Buffalo) 500 1270.00 79.60 13.85 121.30 0.00 268.90
Tomatoes 500 115.00 1.00 25.50 6.00 5.50 465.00
Olive oil 10 88.40 10.00 0.00 0.00 0.00 0.00
Basil 3 0.69 0.02 0.08 0.09 0.05 2.76
Salt 1 0.00 0.00 0.00 0.00 0.00 0.00
Pepper 1 2.51 0.03 0.64 0.10 0.25 0.12
Total 1015 1476.60 90.65 40.07 127.49 5.80 736.78
Total per 100gr 100 145.48 8.93 3.98 12.56 0.57 72.59
Per person 254 369.15 22.66 10.02 31.87 1.45 184.20

Foto: Caprese What wine,

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