Easy Caprese Salad: A Fresh Mediterranean-Inspired Recipe

This Easy Caprese Salad uses ripe tomatoes, fresh mozzarella, basil, extra-virgin olive oil and balsamic glaze to create a colorful dish in minutes.

Caprese supplies protein, calcium, unsaturated fat and nutrient-rich tomatoes. With only an estimated one to three grams of fiber, however, it may work better as a light meal or side than as a stand-alone, long-lasting lunch.

Easy Caprese salad with tomatoes, fresh mozzarella, basil, olive oil, pepper and balsamic glaze.

Ingredient benefits

Tomatoes provide vitamin C, potassium, folate and lycopene. Fresh mozzarella contributes protein and calcium. Basil adds fragrance and flavor without a heavy sauce.

Extra-virgin olive oil provides predominantly unsaturated fat. Balsamic glaze adds sweetness and acidity, but its added-sugar content varies by brand.

Recipe ingredients

·     2 large ripe tomatoes, sliced

·     8 ounces fresh mozzarella, sliced

·     15–20 fresh basil leaves

·     2 tablespoons extra-virgin olive oil

·     1 tablespoon balsamic glaze or reduction

·     Sea salt and freshly ground black pepper

Directions

1.  Alternate tomato and mozzarella slices on a plate.

2.  Tuck basil leaves between the slices.

3.  Drizzle with olive oil and balsamic glaze.

4.  Season with salt and pepper.

5.  Serve immediately at room temperature.

Estimated nutrition

Nutrient

Estimated per serving

Calories

210–230 kcal

Protein

10–12 g

Carbohydrates

5–7 g

Fiber

1–3 g

Fat

15–18 g

Make it a more balanced meal

·     Add chickpeas, lentils or white beans

·     Add grilled chicken, shrimp, salmon or tofu

·     Serve with whole-grain bread, quinoa or farro

·     Add mixed greens, cucumber or roasted vegetables

·     Add fruit, nuts or seeds

One salad cannot prevent or cure inflammation. The benefit comes from an overall pattern centered on vegetables, legumes, whole grains, nuts, seeds, seafood and unsaturated fats.

Next step: Download TRE’s FREE 3-Day Anti-Inflammatory Meal Plan for more colorful, realistic meals without complicated rules.

Grilled Steak & Asparagus Salad with Artichoke Hearts

A Protein-Packed, Veggie-Rich Anti-Inflammatory Meal

Healthy eating gets a major upgrade with this Grilled Steak & Asparagus Salad — a meal that’s equal parts satisfying, nutrient-dense, and bursting with flavor. If you want a recipe that supports metabolism, hormonal health, and digestive balance, this is it.

This salad brings together high-quality protein, fiber-rich vegetables, and healthy fats — all essential building blocks for long-term wellness.

Why This Salad Is So Healing & Energizing

🥩 Steak

A premium source of protein, iron, zinc, and B-vitamins. These nutrients support muscle growth, oxygen transport, hormone balance, and steady energy.

🌱 Asparagus

Supports detoxification, reduces bloating, and nourishes the gut with fiber and antioxidants.

💚 Artichoke Hearts

One of the BEST foods for liver support, digestion, and gut health. They’re fiber-packed and deeply anti-inflammatory.

🥬 Mixed Greens

Greens like arugula, spinach, and baby kale supply vitamins A, C, K, and magnesium — vital for immunity, bone strength, and stress reduction.

🫒 Olive Oil & Lemon Dressing

Light, refreshing, anti-inflammatory, and perfect for boosting nutrient absorption.

Why You’ll Love This Recipe

✔ High-protein and filling
✔ Packed with fiber-rich veggies
✔ Naturally gluten-free
✔ Anti-inflammatory dressing
✔ Restaurant-quality flavor
✔ Perfect for lunch or dinner

Call to Action

Want more meals like this that nourish your body AND taste incredible?

Download our FREE 3-Day Anti-Inflammatory Meal Plan — your jumpstart into cleaner, simpler eating.

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