(Serves 4)

• 4 ripe tomatoes, sliced into rounds

• 200g fresh mozzarella, sliced into rounds

• ¼ bunch basil, leaves picked

• Extra virgin olive oil

• Pinch salt

1. Prep with purpose
   Slice the tomatoes and mozzarella into even rounds. This helps everything layer neatly and gives you a balanced bite every time.

2. Build the platter
   Arrange tomato and mozzarella slices on a serving platter, alternating as you go. Tuck basil leaves gently between the layers for freshness and aroma.

3. Finish simply
   Drizzle generously with extra virgin olive oil and finish with a pinch of salt just before serving.

   CWJ kitchen note
   Let tomatoes come to room temperature before slicing, it’s a small step that makes a big difference to flavour.

Snapshot!

At 1062 kJ per serve, this caprese salad is driven by fat and protein rather than carbohydrate, with 20 g total fat (largely from olive oil and mozzarella), 12 g protein, and minimal carbohydrate (5 g). Saturated fat (8 g) reflects the dairy component, while monounsaturated fats (9 g) support flavour, fullness, and satisfaction. Sodium sits at a moderate 304 mg, in line with fresh mozzarella.

What it means on the plate

This is a foundation dish, not a full meal. Rich, fresh and satisfying, designed to showcase how a few quality ingredients can work together without needing embellishment.

Food group balance → The plate leans into dairy with a supporting role from vegetables, making it intentionally incomplete and ideal for pairing.

• Vegetables 0.7 serves (tomato & basil)

• Dairy 1.1 serves (mozzarella)

CWJ Takeaway

Not every plate needs to be balanced, some plates build skills, confidence and joy, and this one reminds us that simple food, done well, is nourishment too.