Cheese boards are trendy — but are they healthy? They can be! Read on to get ideas for how to develop a healthy cheese board for holiday entertaining.
Cheese board basics
Cheese boards are very flexible, but it’s traditional to begin with three types of cheese.
Is cheese good for you? There is evidence that cheese can help protect teeth from cavities. It is also nutritious, packed with calcium, protein, vitamins A and B-12, zinc, phosphorus, and riboflavin.
Cheese is high in fat and calories compared with other foods, but this is not necessarily a bad thing. High-fat cheeses contain conjugated linoleic acid (CLA), which may help protect against obesity. The type of fat in cheese is associated with good outcomes in cardiovascular health.
Plan on 2-3 ounces of cheese per person when you create your cheese board to keep fat and calories in check.
So what three cheeses might you choose? It’s good to include three different kinds of cheese to get a range of nutrients and to make a satisfying spread.
- Semi-soft cheese Swiss cheese and Mozzarella are lower in fat and salt than many other cheeses. Havarti cheese is high in protein and Vitamin A.
- Soft cheese Ricotta cheese is creamy and yet relatively low in fat and high in protein. Boursin is another creamy cheese. It is higher in fat, but lower in calories. Since it’s strong flavored, people may be satisfied with less than if you choose plain cream cheese.
- Hard cheese Cheddar cheese is high in protein and calcium, and also in Vitamin K.Gruyere is high in butyrate, which may be anti-inflammatory.
Add crunch
Arrange those three cheeses in a triangle and add something crunchy for contrast. Whole grain crackers, nuts, crisp pickles, or toasted whole-grain bread provide crunch and nutrition, too.
Whole grains and nuts provide more protein, fiber, vitamins, and minerals.
Don’t forget crunchy vegetables! Carrots, cucumbers, bell peppers, celery, and broccoli are good choices. Artichoke hearts or marinated vegetables can be tasty, too, and vegetables are nutritional powerhouses.
Include enough veggies that guests can fill half their plates with nonstarchy vegetables.
Sweet or sharp
When we eat very mild flavors, like processed cheese on white bread or cream cheese on a plain bagel, we may eat more than we really want or need. Sharp or spicy flavors are more stimulating and often more satisfying, too.
Pickles and olives are traditional ways to bring in strong flavors. Consider chutneys, mustard, horseradish, or small pieces of flavorful meats like salami.
Finish up with something sweet. Fruit is the perfect go-with for cheese, and it’s just sweet enough. You might also want to add jam or even honey.
Some of these items work best in small bowls. Arrange all the elements in a relaxed, inviting way and set your cheese board out for an hour or two to bring your cheeses to room temperature. This is best for flavor.
FAQs
Many ingredients used in charcuterie boards are high in sodium, including deli meats, dry sausages, cheeses, salted nuts, pretzels and crackers. The recommendation for daily sodium intake for adults is 2,300 milligrams or less. To reduce the sodium load on your board, add more fresh or dried fruits and raw veggies.
Are there any cheese that are healthy? ›
Cottage cheese is probably the healthiest cheese, Rizzo says. “It's lower in saturated fat and higher in protein than most other cheese,” she explains. Rizzo recommends reaching for the low-fat variety, noting it still tastes good.
Is cheese a healthy choice? ›
Vitamins A, D, K, and zinc in cheese are also thought to contribute to bone health. Less inflammation. Dairy fats in cheese contain conjugated linoleic acid (CLA), which may help ease inflammation and may even help prevent heart disease and obesity.
What is the 3-3-3 rule for charcuterie board? ›
The 3333 rule applies to the number of foods to create the perfect board. To follow the 3,3,3,3 rule, stick to three cheeses, three meats, three starches, and three accoutrements.
What is the unhealthiest cheese? ›
The least healthiest cheese overall is Double Gloucester, which contains the highest amount of calories (415 per 100 grams) and a whopping 21.9g of saturated fat – which is more than the NHS's recommended daily saturated fat limit for women.
What is the healthiest cheese for weight loss? ›
Since cottage cheese is high in protein and low in calories, it is often recommended for weight loss. Several studies indicate that eating high protein foods such as cottage cheese can increase feelings of fullness and help decrease overall calorie intake, which in turn may lead to weight loss.
What is the healthiest cheese for your heart? ›
Using lower-fat cheeses – such as mozzarella, feta, cottage cheese or reduced-fat cheeses – will provide less saturated fat. Our table at the end of the page shows how the fat content of different cheeses compares.
What cheese is not processed? ›
If you're looking for the leanest option, your best bet is fresh cheese. Such unripened cheeses include goat cheese, feta, ricotta and cottage cheese.
Is it okay to eat cheese every day? ›
“If your diet, in general, is very low in saturated fats and sodium, having two to three ounces of cheese a day may be safe,” says Supan. “If you're trying to eat healthy or have any heart concerns, I would try to stick to one ounce of high-quality cheese a day, or maybe even less than that a few times a week.”
Is pizza an unhealthy food? ›
Hot, melty cheese, delicious sauce and savory toppings all contribute to pizza's popularity. However, this food is often labeled as indulgent because it isn't the healthiest option. Pizza is usually considered unhealthy because it is high in calories, carbohydrates and sodium.
Aim for an aged cheese or two, like Cheddar. An alpine cheese like Gruyere, Comté, or extra-aged Goudas work well on the plate as well. You'll also want a soft cheese, like Brie or triple-cream cheeses. If you're into funky flavors, go for a European blue, such as Roquefort.
What not to put on a charcuterie board? ›
What should you not put on a charcuterie board? You'll want to avoid overly juicy fruits whose juices will run across the board and turn your crackers and bread soggy. Skip fruits like watermelon, pineapple, and tomatoes and stick with grapes, berries, and apples or dried fruits.
What are the best soft cheeses for a cheese board? ›
Soft cheeses. Brie, burrata, stracchino, and mascarpone are all great spreadable cheeses. Crumbly cheeses. We love goat cheese, feta, or ricotta salata.
