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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