The Three Musketeers of the South: Capers, Olives, and Sun-Dried Tomatoes

The Three Stars of Mediterranean Cuisine

Some ingredients tell the story and sunshine of the Mediterranean more than others: capers, olives, and sun-dried tomatoes are among them. True “musketeers” of Southern Italian cuisine, these three foods are symbols of tradition and modern staples thanks to their versatility, bold flavor, and ability to transform even the simplest dish into a mouthwatering specialty. From Sicily to Apulia, through Calabria, they are loved by Michelin-starred chefs and home cooks alike for their ability to enhance dishes with an authentic, no-fuss touch.

Small Ingredients, Big Nutritional Benefits

Beyond their aroma and taste, these ingredients pack a nutritional punch. Capers are rich in antioxidants like quercetin and flavonoids, with powerful anti-inflammatory properties. Olives, especially black ones, offer healthy monounsaturated fats, vitamin E, and polyphenols, which help protect against cardiovascular diseases. Sun-dried tomatoes contain high levels of lycopene, a potent antioxidant linked to the prevention of cancer and degenerative conditions. Together, they form a flavorful and healthful trio that embodies the essence of the Mediterranean diet.

The Recipe: Mediterranean Pasta with Capers, Olives, and Sun-Dried Tomatoes

What better way to celebrate these flavor champions than with a pasta dish? The recipe is simple, but the taste is extraordinary. In a large pan, heat a generous drizzle of extra virgin olive oil with a crushed clove of garlic. Add a handful of desalted capers, black olives (Taggiasca or Leccino preferred), and thinly sliced sun-dried tomatoes. The aroma is already a sign of what’s to come.

Meanwhile, cook spaghetti or linguine in plenty of salted water. Drain al dente, toss with the sauce and a ladle of cooking water to bring it all together. Finish with a sprinkle of chopped fresh parsley. The result is a rustic, sun-kissed dish – simple yet rich, like its three musketeers.