Research shows that the ideal amount of veg to eat each day is 600 to 800 grams.

If you’re a busy, burnt-out woman, you’re probably not getting close to that. Don’t stress. You don’t need perfect. And you certainly don't HAVE to eat this many veggies everyday....BUT knowing the target helps you nudge your plate toward more colour, more often.

For context, one standard serve of veg in Australia is about 75 g, so you can build it across meals without turning your life upside down.

My twist on the traditional Caprese salad helps make that target feel doable.

Quick pickled red onion for crunch. Basil-infused extra virgin olive oil for flavour and antioxidants. Tomato, basil and fresh mozzarella for a satisfying base. Then add chickpeas or grilled chicken if you want more protein and staying power.

This recipe is built on Mediterranean diet principles. It’s one of the most studied eating patterns and it consistently points in the right direction for long-term health.

• Up to around 800 g of fruit and veg a day is linked with lower risks of heart disease, stroke, total cardiovascular disease, total cancer and early death.

• In a large Spanish trial, a Mediterranean-style diet rich in extra virgin olive oil or nuts lowered major cardiovascular events by about 30 percent compared with a lower-fat control diet.

• In one randomised trial centre, a Mediterranean diet reduced the incidence of type 2 diabetes by about 52 percent versus a low-fat control over four years.

• Every 2-point increase in Mediterranean diet adherence is associated with roughly 8 to 10 percent lower all-cause mortality in cohort studies.

• Higher adherence to a Mediterranean pattern is associated with lower stroke risk in pooled analyses.

• Umbrella reviews report consistent links between higher Mediterranean diet adherence and lower overall mortality, cardiovascular disease, total cancer and neurodegenerative disease.

Start simple. Add more veg to what you already eat. Then use easy meals like this not-so-traditional Caprese to help you climb toward that 600 to 800 g mark.

Quick pickled red onion is my not-so-secret weapon. It takes a couple of minutes and lives in the fridge for weeks, so you can throw it on everything. Think salads, grilled fish, steak, tacos, eggs, roast veg and sandwiches. Red onion brings quercetin, a flavonol that supports healthy blood vessels and balanced inflammation. Onions also contain prebiotic fibres like fructans that feed beneficial gut bacteria, which in turn make short-chain fatty acids to nourish the gut lining. The vinegar matters too. Acetic acid can help flatten the post-meal blood sugar rise by slowing stomach emptying and supporting insulin sensitivity, while its acidity can stimulate digestive secretions. Net effect: more flavour, more crunch, and a little metabolic support without extra effort.

Marinated chickpeas are the easiest protein add-on. Open a tin, rinse, toss with olive oil, basil paste, lemon, salt and pepper. Done. They are delicious spooned over this Caprese, but also work with rocket salads, grain bowls, roast vegetables or tucked into a wrap. Chickpeas bring plant protein plus soluble fibre and resistant starch. That combination slows the glucose response, keeps you fuller for longer and feeds the microbiome. As gut microbes ferment those fibres they produce short-chain fatty acids like butyrate and propionate, which help maintain a healthy gut lining and support cholesterol balance and insulin signalling. The lemon adds brightness and vitamin C, which can assist iron absorption from plant foods. The olive oil helps carry flavour and improves the absorption of fat-soluble plant compounds in the rest of the meal.

Tomatoes, basil and extra virgin olive oil are a classic trio for good reason. Tomatoes deliver lycopene, a carotenoid that supports antioxidant defences and healthy blood vessels. Lycopene is fat-soluble, so pairing tomatoes with olive oil helps you absorb more of it. Extra virgin olive oil brings polyphenols such as hydroxytyrosol and oleocanthal that support the body’s natural inflammation-balancing pathways and protect lipids from oxidation. Basil contributes aromatic oils and polyphenols like rosmarinic acid and eugenol, which add flavour and offer gentle digestive support. Put simply, this combination tastes amazing and layers in nutrients that support heart, brain, gut and skin health while you eat.

Caprese Salad with Basil Oil, Pickled Onion + Marinated Chickpeas

Serves: 1-2 (depending on how hungry you are) | Prep: 10–15 minutes (plus pickling time)

Ingredients

• 2 medium tomatos, sliced

• 125 g fresh mozzarella, sliced

• A handful of fresh basil leaves

• 2–3 tbsp quick pickled red onion, chopped (see recipe below)

• 6 tablespoons (roughly) of the batch marinated chickpeas (see recipe below)

• Basil-infused extra virgin olive oil, for drizzling (use the remaining 2 tbsp after marinating chickpeas; see recipe below) - you can add more to your salad depending on your preferences 

• Sea salt and cracked black pepper

Make the basil oil first. Use 2 tbsp to marinate the chickpeas, then drizzle the remaining 2 tbsp over the salad.

Method

1. Make the components
   Prepare the Quick Pickled Red Onion and the Basil-Infused Olive Oil. Make the Marinated Chickpeas using 2 tbsp of that basil oil.

2. Assemble:
   On a shallow bowl or platter, alternate layers of sliced tomato and mozzarella. Scatter over about 12 tbsp (¾ cup) marinated chickpeas. Chop the pickled onion and sprinkle over the top. Sprinkle a generous amount of basil leaves throughout.

3. Finish
   Drizzle with the remaining 2 tbsp basil oil. Season with salt and pepper. Serve.

Component Recipes

Basil-Infused Olive Oil

Makes: 4 tbsp

Ingredients

• 4 tbsp extra virgin olive oil

• 2 tsp basil paste (can buy from supermarket in the refrigerated herb section), or very finely chopped fresh basil

Method

1. Stir basil through the olive oil in a small ramekin until fragrant.

2. Use 2 tbsp for the Marinated Chickpeas. Reserve 2 tbsp for drizzling the Caprese.

Quick Pickled Red Onion 

Makes: 1½–2 cups | Keeps: 2–3 weeks refrigerated

Ingredients

• 1 medium red onion, thinly sliced

• ¾ cup boiling water

• ¾ cup apple cider vinegar or white vinegar

• ½–1 tsp fine salt

• 2 tsp sugar (use 1 tsp if you prefer it less sweet)

Method

1. Pack the onion into a heatproof jar or bowl.

2. Pour over the boiling water and vinegar, add salt and sugar, and stir to dissolve.

3. Sit for 10–15 minutes to soften and brighten. Cool, cover and refrigerate.

4. Tip: The onion should be fully submerged. If needed, top up with equal parts hot water and vinegar and a pinch more salt or sugar.

Marinated Chickpeas

Makes: 4 servings 

Ingredients

• 1 × 400 g can chickpeas, drained and rinsed (about 1½ cups)

• 2 tbsp Basil-Infused Olive Oil (from above)

• 1 tbsp basil paste

• 30 mL lemon juice

• Salt and pepper

Method

1. Combine chickpeas, basil oil, basil paste, lemon juice, salt and pepper.

2. Marinate at least 15 minutes (a couple of hours or overnight is even better)

3. Spoon about 6 tablespoons (depending on how much you like chickpeas) over the Caprese and refrigerate the remaining servings for up to 4 days for other salads, roast veg or wraps.

Storage

• Pickled onion: 2–3 weeks in the fridge

• Basil oil: up to 4 days in the fridge

• Marinated chickpeas: up to 4 days in the fridge

• Assembled Caprese: best eaten fresh

Michaela Sparrow, Naturopath, Clinical Nutritionist & Anti-Ageing Practitioner

Michaela helps busy, burnt-out women improve metabolic health, gut function, hormones and long-term healthspan. As founder of The Longevity Remedy she blends evidence-based care with practical, sustainable strategies for long term results. She works 1:1 with clients globally and is featured in leading publications for her holistic approach to longevity and functional health.

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