The classic charcuterie board recipe is usually filled with a variety of delicious but highly processed meats and high fat cheeses that can run on the unhealthy side. The key to building a heart healthy charcuterie board is to fill it with lean protein foods, healthy fats, whole grains and lots of fruits and vegetables! Here are a few suggestions to keep in mind when making your shopping list for a healthier board…
Ingredients:
Meats/Protein- Keep your board packed with healthy, lean proteins like herb roasted chicken or turkey, grilled pork tenderloin, marinated tofu or a few hard boiled egg slices. Try to avoid processed, high nitrate/high salt luncheon meats.
Cheeses- Try a mix of hard and soft cheeses….low-fat cheddar or swiss, fresh mozzarella, goat cheese, feta, crumbled bleu cheese, or plant-based, non-dairy cheese.
Whole grains- Keep your carb options healthy by choosing whole-grain crackers and low-sugar bread like sourdough, sprouted grains and pumpernickel. Also flavorful are crackers made with rice or chickpeas.
Vegetables- Include fresh crudités like carrots, celery, cherry tomatoes, cucumbers, bell peppers, snow peas or radishes. Tuck in small bowls of olives, sun-dried tomatoes, marinated artichokes or marinated mushrooms.
Fruits- The sweetness of fresh and dried fruits adds a nice balance to the savory flavors of the cheese and meats. Add color with assorted berries, apple or pear slices, grapes, dried apricots, figs or dried cherries/cranberries.
Nuts- Raw, unsalted nuts are high in heart-healthy fats and protein while adding crunch to your board. Tasty choices include almonds, pistachios, walnuts and cashews.
Dips and Spreads- These add another texture option. Stone ground mustard, hummus, seasoned Greek yogurt, guacamole, or fruit jams give loads of flavor in a small amount.
Herbs- Make your board look extra fancy by topping it with fresh or dried herbs. Rosemary, thyme, oregano and basil add visual interest and flavor without using salt.
Instructions:
Choose your board, platter or plate. Wooden chopping boards work just fine!
Lay out your ingredients and plan for the spacing of each.
Place the dips and spreads around the board. Use small bowls. Get creative and use a hollowed out bell pepper as a vessel. From here you can arrange ingredients according to what goes best with each dip or spread.
Arrange your board with all your chosen food items. Let your inner artist loose …there’s no right or wrong way in arranging!
Top a few items with garnishes. Have on hand cheese knives, small spoons, spreaders, small plates, co*cktail forks or wooden picks and napkins.
Ingredients: Meats/Protein- Keep your board packed with healthy, lean proteins like herb roasted chicken or turkey, grilled pork tenderloin, marinated tofu or a few hard boiled egg slices. Try to avoid processed, high nitrate/high salt luncheon meats. Cheeses- Try a mix of hard and soft cheeses….
Ingredients: Meats/Protein- Keep your board packed with healthy, lean proteins like herb roasted chicken or turkey, grilled pork tenderloin, marinated tofu or a few hard boiled egg slices. Try to avoid processed, high nitrate/high salt luncheon meats. Cheeses- Try a mix of hard and soft cheeses….
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.
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.
There are a few that I would stay away from eggplants, brussels sprouts, turnips, beets, zucchini and mushrooms. Many of these vegetables taste best when cooked, and Charcuterie boards generally don't include steamed or cooked veggies.
The secret to making a healthy charcuterie board is using meats that are unprocessed, lower in fat, and high in protein. The best options for this include chicken, turkey, and sirloin steak. These meats can be served cured, like cold cuts, or cooked and sliced into thin pieces to make deli-style sandwiches.
Arrange the items on the board – Once you've selected your meats, cheeses, and accompaniments, it's time to start arranging them on the board. Start by placing the larger items, like meats and cheeses, on the board first. Then, fill in the gaps with the smaller accompaniments.
After all that meat and cheese, you're going to need something to balance those rich flavors. Cairo suggests accenting the board with acidic pickles, crunchy nuts, whole grain mustard (Maille is his favorite brand), tinned fish, and something sweet like quince jam or a drizzle of honey.
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.
However, some general tips for creating and enjoying a charcuterie plate might include choosing a variety of meats and cheeses, avoiding overpowering flavors, and allowing each person to build their own plate according to their preferences.
You should also consider healthy protein alternatives including seeds, cereals, grains, nuts, or quinoa. Also opt for artisanal cold cuts, smoked fish, vegan or vegetarian 'salami', egg slices, or marinated tofu.
Charcuterie isn't normally designed to fill you up or be particularly nutritious. Usually, small bits of meat and cheese are piled onto not-so-satiating bread or crackers and folks end up fighting over the stingy amounts of fresh crudités, nuts, or dried fruit.
Introduction: My name is Horacio Brakus JD, I am a lively, splendid, jolly, vivacious, vast, cheerful, agreeable person who loves writing and wants to share my knowledge and understanding with you.
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