As the holiday season approaches, a charcuterie board can be the perfect centerpiece for any gathering, offering a delightful array of flavors and textures. Carly Zimmer, a registered dietitian-nutritionist at OSF HealthCare, shares her insights on how to craft a charcuterie board that balances taste and health, emphasizing that there are “no rules” when it comes to creativity.
To create a vibrant and appealing board, Zimmer recommends making fruits and vegetables the focal point. Incorporate seasonal produce such as apples, pears, and pomegranates while varying colors, textures, and flavors. However, she cautions against allowing any single item to dominate the board.
“Think about the MyPlate visual from the USDA,” Zimmer suggests. “Half of your plate should consist of fruits and vegetables, while a quarter should be protein and another quarter grains. This is a great guideline for assembling your charcuterie board.”
Experimenting with different preparations can elevate your charcuterie experience. Consider including fresh, dried (like raisins), or roasted vegetables. Cooking veggies in an air fryer can add a satisfying crunch. While pickled items like cucumbers and olives can enhance flavor, Zimmer advises moderation due to their high salt content. “If we balance those with lower-salt options, I’m okay with including them,” she notes.
For starches, opt for whole-grain crackers or pita bread. When shopping, check the food label; if the first ingredient is whole grain, it’s a smart choice. “Whole grains provide more fiber, which helps keep you full and prevents overeating,” Zimmer explains. For gluten-free guests, consider alternatives like cauliflower chips or bean-based crackers.
Meats and cheeses are staples of charcuterie boards. While a small amount of salami is acceptable, Zimmer recommends healthier options like turkey, chicken, or smoked salmon. Plant-based proteins such as nuts and hummus are also excellent choices. “Make sure to slice meats thinly to control portion sizes,” she advises. For cheese selections, low-fat or low-sodium varieties like Swiss and mozzarella are preferable.
Every charcuterie board needs a dip! Instead of traditional ranch or French onion dips, Zimmer suggests trying bean dips or hummus. If you’re making your own dip that calls for sour cream, consider substituting it with plain non-fat Greek yogurt for a healthier option. For a sweet treat, mix vanilla Greek yogurt with peanut butter for dipping pretzels or fruit.
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