< previous post             return to index            next post >

Bone Healthy Charcuterie Board

Charcuterie (in English pronounced shahr-koo-tuh-ree) Boards are all the rage right now. They are fun to make, serve and share. Here are my suggestions for a bone healthy board:

  • Assorted Fruits like raspberries, strawberries, blackberries, blueberries, grapes, orange wedges, fresh cherries, figs, dried apricots, prunes, dates stuffed with nuts
  • Vegetables like cherry tomatoes, marinated asparagus, celery and carrot sticks, raw broccoli and cauliflower
  • Variety of Nuts – add a nice touch with Marcona almonds and Sweet and Spicy Pecans
  • Edamame
  • Cheese that is high in K2 like blue cheese, brie and Jarlsberg make good choices
  • Whole grain crackers or breads
  • Hummus – Bean and/or Beet
  • Smoked Salmon – 222 mg sodium per ounce so keep to a small serving or grill some salmon the night before and use fresh salmon instead sliced into small servings
  • Olives - high sodium food so only eat a few – a medium size olive is around 32 mg sodium
  • High Cocoa content Dark Chocolate
  • Chocolate covered almonds

Enjoy with wine, an hibiscus tea cocktail (google for lots of creative recipes) or mineral water!

posted on 12/10/2022