MAKE A HEALTHY CHEESE BOARD
KNIFE & FORK
Whether you want a quick, easy lunch …or a crowd pleaser for a cocktail party, a cheese board is a great option. Cheese can get a bad rap for being high in fat, calories and sodium, but it’s also high in healthy protein and bone- building calcium. Many cheeses contain healthy vitamins and other important nutrients. Just choose the right cheeses for your board — balanced with a diverse assortment of fruit, veggies and other healthy accompaniments. Here are the makings of a great cheese board — balanced for flavor, texture, appearance and healthfulness:
At least one hard cheese Consider Parmesan, which has 10 grams of protein per ounce and is also high in calcium and phosphorus, two important nutrients for bone health. Swiss cheese is lower in sodium and fat than many other cheeses. And cheddar cheese is high in vitamin K, which is key for heart and bone health.
At least one soft cheese Consider fresh mozzarella, which has only 85 calories per ounce and is high in healthy probiotics and lower in sodium than many other cheeses. Mozzarella is especially good paired with in-season tomatoes, fresh basil and a drizzle of balsamic vinegar. Feta cheese has only 80 calories per ounce and often is made from goat or sheep’s milk, which is easier for some people to digest than cheeses made from cow’s milk. Ricotta cheese is a high-protein option, with 12 grams of protein per ounce.
Fruits and Vegetables Include thinly-sliced apples, grapes and whatever fresh fruits and crispy vegetables are in season. To maximize nutritional value and minimize fat and calories, fill about half of your cheese board with fruits and vegetables in a rainbow of colors.
Include things such as pickles, olives or pickled veggies like peppers or artichokes. Serve in a small bowl on your cheese board. Something pickled or brined
Nuts Nuts are high in fat and calories, but they’re also high in protein and beneficial nutrients. As with cheese, nuts can be a healthy part of your diet when consumed in moderation. Consider almonds, which are high in vitamin E and magnesium; high-fiber pistachios; and walnuts, pecans and macadamia nuts, which can all contribute to a healthy heart.
Whole grain crackers or thinly sliced good bread
To maximize your board’s health quotient, keep the bread and crackers to a minimum (or eliminate them), as they can be easy to overeat.
Dried fruits Try pairing dried cherries with Brie, ricotta or mozzarella. Or pair dried cranberries with goat cheese or sharp cheddar.
Source: Healthline
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MEDICA MAGAZINE | SPRING 2020
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