Build a healthier charcuterie board
28 Sep 2022 by Ted Escobedo
2 min read
The big trend in party food is charcuterie. (Pronounced shaar-koo-tr-ee) Originally, it is a snack board prepared with items bought in specialty meat and cheese shops in France, but they have become the rage for casual get-togethers, game nights and even tailgating. Charcuterie boards often include high fat cheeses, and processed meat which may not be on everyone’s diet plan. Here are some tips to build a ‘lighter’ charcuterie board.
Source: https://www.stlukeshealth.org/resources/how-to-make-a-healthy-charcuterie-board
Meats/Protein. Keep your charcuterie board packed with healthy, lean proteins by including minimally processed, nitrate-free cold cuts and protein alternatives. Opt for artisanal cold cuts, smoked fish, vegan or vegetarian “salami,” egg slices, or marinated tofu. Cheeses. Because charcuterie boards are a feast of flavors and textures, try a mix of soft and hard cheeses. Goat cheese is a healthy, low-fat, and protein-rich alternative to cheese made with cow’s milk, comes in hard and soft variations, and is less likely to cause gastrointestinal upset. Or try plant-based, non-dairy cheeses. Vegetables. Seasonal vegetables are sure to brighten up any spread with their color, flavor, and texture. Include fresh crudités like carrots, celery, bell peppers, and pink radishes, or tuck little jars of antipasti like olives, sun-dried tomatoes, and cornichons into your platter. Fruit. The sweetness of fresh fruit is a perfect addition to any charcuterie board because it balances out the saltiness in meats and cheeses. You can include various fresh, seasonal fruits (figs, pears, and apples in cooler months; berries and peaches in warmer months). Dried fruit is a good option for charcuterie-lovers on a budget but use them sparingly as they have higher sugar content than their fresh counterparts. Dips and Spreads. Dips and spreads keep things exciting by adding more flavor and texture options. Healthy and tasty dips include hummus, seasoned yogurt, mushroom pate, or guacamole. Drizzle honey over a part of your spread instead of leaving a tempting little pot to dip in. Nuts. Raw, unsalted nuts are high in heart-healthy fats and protein and add an enjoyable crunch to your charcuterie board. Nuts like almonds and pistachios are a tasty charcuterie staple, but variety is the spice of life so add pine nuts, cashews, and even nut butters. Crackers and Bread. Keep your carb options healthy by choosing whole-grain crackers and low-sugar bread like sourdough, sprouted grains, and pumpernickel.
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