breakfast

Healthy Options for your Charcuterie Board

Charcuterie boards have recently become one of my favorite ways to create a meal. I have created a charcuterie board for various meals and snacks.  According to Eat Cured Meat, the modern definition of a charcuterie board is, “a selection of food that offers contrasts, various textures and different colors. Consumed in a group, the focus of the charcuterie board is food that that is easy to eat, finger food is the goal.”  In other words, it’s simply a mixture of numerous foods, all artfully arranged on a serving board. They are fun, easy to assemble, and can be filled with all sorts of delicious and nutritious foods!

food arranged in containers in a sqaure container

When I assemble my charcuterie board, my goal is to make it colorful and nutritious. Portion sizes are often smaller but include a variety to choose from. One of my favorites is a portable “breakfast charcuterie board.” The great thing about preparing it ahead of time is it’s already assembled and ready to grab from the refrigerator before work. In the picture, you’ll see I have included an egg bite with veggies, 2 whole wheat mini pancakes, vanilla Greek Yogurt, and berries. I also put any sauces or additional add-ons in souffle containers with lids to keep them separated. I have also included all 5 food groups from MyPlate! I prepare my portable board the night before so I can quickly grab it before heading to work.

Another favorite I like to make is a snack charcuterie board. You can customize it based on how many you’re serving, what you have on hand, what’s on sale, and personal preference. This snack charcuterie board includes a variety of foods that support good brain and heart health. The board includes the following foods:

  • Veggies paired with hummus: I used cucumbers, carrots, and celery. Peppers and cherry tomatoes would add even more color. Hummus can also be replaced with a spinach artichoke dip or other dip of choice.
  • Black olives have plenty of healthy fats in them that support your heart and brain health. I recommend rinsing under water prior to serving to reduce the salt
  • Berries are quick an easy finger food that are loaded with fiber, antioxidants, and other important nutrients. You can also add grapes into the mix!
  • Trail mix made with dark chocolate, mixed nuts, and whole grain cereal. Dark chocolate contains Flavanols that have anti-inflammatory and antioxidant effects. This is satisfying treat full of protein.
  • Pistachios– research suggests consuming about one palmful or ¼ cup of nuts at least five times per week for optimal health. Pistachios, as well as trail mix can also help you meet this recommendation.
  • Tuna salad- is great to use as a spread on a whole grain cracker. According to the 2020-2025 Dietary Guidelines for Americans, 90% of American’s don’t meet the seafood recommendation. This is a great way to boost your seafood intake
  • Yogurt topped with granola – yogurt provides calcium and protein and can be topped with granola!
  • Turkey and cheese are nice to roll up and add to the board. Instead of rolling the cheese, another option is to use various sliced cheeses to your board.
Food arranged on plates

Next time you are hosting a gathering, try creating a snack charcuterie board for your guests. Also, challenge yourself to create portable charcuterie board for one of your meals. Breakfast ones are great to make ahead since we are often short on time in the morning. It’s a fun way to plan ahead, while incorporating MyPlate into your meal planning.

Written by: Shannon Smith, RD, CDCES, Program Coordinator, OSU Extension, Wood County

Reviewed by: Susan Zies, Extension Educator, Family and Consumer Sciences, OSU Extension, Wood County

Sources:


https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf


https://eatcuredmeat.com/what-is-a-charcuterie-board-with-pictures/

https://howtocreate.com/ –> How to Make a Charcuterie Board

Take a Break for Breakfast

People eating breakfast

I have a routine that I begin each day with that includes brushing my teeth, working out, showering, getting dressed, fixing breakfast then heading out the door to go to work or teleworking from home. We all have actions that get our day started no matter what time it begins. Routines can lead to habits which can be positive or negative depending on the choices we make. Because routines are habitual, we don’t often evaluate whether they are positive or negative.

Do you usually grab a granola or protein bar in the morning? Or do you find yourself buying a pastry or sandwich when you stop for coffee or gas? Maybe you have a habit of sitting down to eat breakfast. Or maybe you don’t typically eat breakfast at all!

Take a moment today to think about the breakfast choices that start your day. Consider taking a break from your breakfast routine and try something different for a week or two.

Need ideas?

  • Make breakfast sandwiches or breakfast burritos at home. You can prep them ahead of time by scrambling eggs, adding in your favorite veggies, and refrigerating them overnight or until ready to eat. In the morning, just heat the eggs in the microwave and place into a tortilla for a breakfast wrap along with other toppings like cheese or salsa. 
  • Add fruit to your favorite morning drink or breakfast bar. Grab a fresh orange, apple or banana; a cup of applesauce or canned, diced fruit; or serve yourself a bowl of sliced berries or melon.
  • Try a new recipe such as Banana and Peanut Butter Overnight Oats, Granola and Yogurt Parfaits, or No Bake Breakfast Cookies

For more ideas, view these OSU Extension videos on Food Prep for Breakfast and Breakfast Made Easy.

What you eat can set the tone for the day. Eating breakfast will help you perform better throughout the day by helping with concentration, problem solving and even eye-hand coordination. In addition, eating breakfast can raise your energy level, mood and overall health! Those who eat a morning meal tend to make healthier food choices throughout the day compared to those who skip breakfast.

Writer: Tammy Jones, Family and Consumer Sciences Educator, Ohio State University Extension Pike County

Reviewer: Jenny Lobb, Family and Consumer Sciences Educator, Ohio State University Extension Franklin County

Sources:

Ellis, E. (2020). 5 Reasons your teen needs breakfast. https://www.eatright.org/food/nutrition/healthy-eating/5-reasons-your-teen-needs-breakfast

OSU Wexner Medical Center (2017). Improve your mood everyday: Just Eat Breakfast. https://wexnermedical.osu.edu/blog/improve-your-mood-just-eat-breakfast