Capers as a Dietary Supplement — November 2023

This month we focused on capers: a tiny pantry ingredient that can boost flavor and add useful nutrients. The main post explains what capers bring to the table, how to use them in everyday meals, and simple health notes so you get benefits without surprises.

Why capers? Real perks in a small bite

Capers are low in calories but punchy in flavor. They're rich in plant compounds like quercetin and rutin, known for antioxidant activity. That means they can help protect cells from everyday stress when included regularly in balanced meals. If you want more flavor without extra calories, a small spoonful of capers does the job better than heavy sauces.

Pickled capers do add sodium, so they’re great for taste but not for salt-restricted diets. If you watch your salt, rinse them quickly under cold water to remove some brine or use non-pickled (fresh or jarred in water) options when available.

How to use capers — practical, simple ideas

Think of capers like a concentrated boost of savory brightness. Toss a few into salads, stir them into tuna or egg salads, or sprinkle on roasted vegetables right after they come out of the oven. They’re a fast way to lift a bland dish without cooking. For pasta, add capers with lemon zest, olive oil, and parsley for a 10-minute sauce that’s light and flavorful.

Want a direct swap? Use capers instead of olives when you want less fat and a sharper tang. For sandwiches, mix chopped capers into mayo or yogurt for a quick spread. For people who enjoy fish, capers pair naturally with salmon or baked white fish — add them near the end of cooking so their flavor stays bright.

Serving size is small: you only need a teaspoon or two per dish. That keeps sodium and strong flavor in check while giving you the antioxidant benefits and a major flavor lift.

Where to buy: look for jars labeled "capers" in grocery stores or online. Non-pickled or low-salt versions are less common but worth seeking if you limit sodium. Check the ingredient list for unnecessary additives — simple brine usually means higher quality.

Any cautions? Yes. If you are on a low-sodium diet, use capers sparingly or rinse them. If you have allergies to related plants (rare), introduce them slowly. Capers are food, not a medical treatment — they can support a healthy diet but won’t replace prescribed medicines.

Want hands-on ideas? The full November post walks through step-by-step recipes and quick swaps you can use today. Read it to get exact measurements, timing tips, and a few unexpected combos that work really well.