Capers might be small, but these little Mediterranean favourites bring much more to the table than their distinctive salty, tangy flavour.
Commonly found throughout Italian and Mediterranean cooking, capers are actually the unopened flower buds of the Capparis spinosa plant. Traditionally preserved before eating, they have been used for generations to add a punch of flavour to pasta, seafood, salads, sauces and antipasti.
But there’s another reason to keep a jar in the pantry: capers contain a surprising range of naturally occurring plant compounds.
Naturally Rich in Antioxidants
One of the most interesting qualities of capers is their antioxidant content.
Capers contain flavonoids including quercetin and kaempferol, plant compounds that have been widely studied for their antioxidant properties. Antioxidants help protect the body's cells against oxidative stress caused by free radicals.
Even better, research into raw and pickled capers suggests that the pickling process does not eliminate their phenolic content and antioxidant activity.
Big Flavour, Very Few Calories
If you're looking for ways to make simple meals more exciting without adding heavy sauces or large amounts of fat, capers are an easy addition.
They contain very few calories while delivering an intense savoury, salty and slightly acidic flavour. A small spoonful can completely change a simple dish.
Try adding them to grilled fish, chicken, tomato-based pasta sauces, salads or roasted vegetables.
A Little Nutritional Boost
Capers also contain small amounts of nutrients including vitamin K, iron, magnesium and copper.
Because capers are generally eaten in small quantities, they're not something you'd rely on as your main source of vitamins and minerals. Instead, think of them as an easy way to introduce another plant-based ingredient into a varied Mediterranean-style diet.
What About the Salt?
Capers are traditionally preserved, so they can contain a relatively high amount of sodium.
That doesn't mean you have to leave them off the menu. Capers are normally used in small quantities and rinsing them before cooking can help remove excess salt. You can also reduce the amount of additional salt used in the dish and let the capers provide the seasoning instead.
Easy Ways to Add Capers to Your Meals
You don't need an elaborate recipe to enjoy capers. Try them:
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Tossed through pasta with olive oil, garlic and lemon
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Added to tomato-based pasta sauces
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Scattered over grilled fish or chicken
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Mixed through Mediterranean salads
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Added to roasted vegetables
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Chopped into dressings and sauces
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Served alongside olives, cheeses and other antipasti
Their sharp, savoury flavour pairs especially well with other Italian staples like extra virgin olive oil, tomatoes, lemon, garlic and fresh herbs.
Discover Sapori Eoliani Capers
For a simple ingredient, capers have plenty going for them: bold Mediterranean flavour, naturally occurring antioxidants and an incredibly easy way to add something extra to everyday meals.
Discover Sapori Eoliani Capers in Vinegar 300g at Ferrara Italian Food & Beverages and bring a little more authentic Italian flavour to your kitchen.
Shop Ferrara Italian and discover authentic Italian groceries delivered to your door.
