Cheese boards are trendy — but are they healthy? They can be! Read on to get ideas for how to develop a healthy cheese board for holiday entertaining.
Cheese board basics
Cheese boards are very flexible, but it’s traditional to begin with three types of cheese.
Is cheese good for you? There is evidence that cheese can help protect teeth from cavities. It is also nutritious, packed with calcium, protein, vitamins A and B-12, zinc, phosphorus, and riboflavin.
Cheese is high in fat and calories compared with other foods, but this is not necessarily a bad thing. High-fat cheeses contain conjugated linoleic acid (CLA), which may help protect against obesity. The type of fat in cheese is associated with good outcomes in cardiovascular health.
Plan on 2-3 ounces of cheese per person when you create your cheese board to keep fat and calories in check.
So what three cheeses might you choose? It’s good to include three different kinds of cheese to get a range of nutrients and to make a satisfying spread.
- Semi-soft cheese Swiss cheese and Mozzarella are lower in fat and salt than many other cheeses. Havarti cheese is high in protein and Vitamin A.
- Soft cheese Ricotta cheese is creamy and yet relatively low in fat and high in protein. Boursin is another creamy cheese. It is higher in fat, but lower in calories. Since it’s strong flavored, people may be satisfied with less than if you choose plain cream cheese.
- Hard cheese Cheddar cheese is high in protein and calcium, and also in Vitamin K.Gruyere is high in butyrate, which may be anti-inflammatory.
Add crunch
Arrange those three cheeses in a triangle and add something crunchy for contrast. Whole grain crackers, nuts, crisp pickles, or toasted whole-grain bread provide crunch and nutrition, too.
Whole grains and nuts provide more protein, fiber, vitamins, and minerals.
Don’t forget crunchy vegetables! Carrots, cucumbers, bell peppers, celery, and broccoli are good choices. Artichoke hearts or marinated vegetables can be tasty, too, and vegetables are nutritional powerhouses.
Include enough veggies that guests can fill half their plates with nonstarchy vegetables.
Sweet or sharp
When we eat very mild flavors, like processed cheese on white bread or cream cheese on a plain bagel, we may eat more than we really want or need. Sharp or spicy flavors are more stimulating and often more satisfying, too.
Pickles and olives are traditional ways to bring in strong flavors. Consider chutneys, mustard, horseradish, or small pieces of flavorful meats like salami.
Finish up with something sweet. Fruit is the perfect go-with for cheese, and it’s just sweet enough. You might also want to add jam or even honey.
Some of these items work best in small bowls. Arrange all the elements in a relaxed, inviting way and set your cheese board out for an hour or two to bring your cheeses to room temperature. This is best for flavor.
FAQs
Healthy Cheese Board
- Semi-soft cheese Swiss cheese and Mozzarella are lower in fat and salt than many other cheeses. ...
- Soft cheese Ricotta cheese is creamy and yet relatively low in fat and high in protein. ...
- Hard cheese Cheddar cheese is high in protein and calcium, and also in Vitamin K.
Cheese has a bad reputation as a diet buster, but it's actually a nutritious food packed with protein and calcium. It's high in fat, though—the heart-unfriendly saturated type—so you'll want to eat it in a healthy way by choosing cheeses on the lower end of the fats spectrum.
Are there any cheese that are healthy? ›
Some of the healthiest cheeses are feta and goat cheese, which are better for lactose intolerance. Cottage cheese and ricotta have more than 11 grams of muscle-building protein in a single serving. Swiss cheese is naturally lower in sodium, so it is a good option for people with hypertension.
What is a healthy snacking cheese? ›
Mozzarella. If you're looking for a low-sodium, low-calorie cheese, mozzarella is a smart pick. You also get a dose of probiotics in each serving from the healthy bacteria inside.
What is the 3-3-3 rule for charcuterie? ›
What is the 3-3-3-3 Rule for Charcuterie Boards? No matter the style of the wood charcuterie board, you can always follow the 3-3-3-3 rule. Every charcuterie board should have three meats, three cheeses, three starch options, and three accompaniments, such as fruit, nuts, or veggies.
What is the healthiest charcuterie? ›
Meat/ Protein
You should also consider healthy protein alternatives including seeds, cereals, grains, nuts, or quinoa. Also opt for artisanal cold cuts, smoked fish, vegan or vegetarian 'salami', egg slices, or marinated tofu.
What is the most unhealthy cheese? ›
Although extremely tasty on that cheese plate, soft cheeses such as Camembert, brie and triple-crème (cheese enriched with cream) fall into the “less healthy” category because of their saturated fat content.
What can I use instead of a cheese board for healthy? ›
In the absence of meat and cheese, the stars of the show are fruits, vegetables, nuts and assorted dips like hummus. You can even venture into the nut-cheese territory if you're feeling adventurous (most probably won't be able to tell the difference!)
What is the healthiest cheese for seniors? ›
The 9 Healthiest Types of Cheese
- Blue cheese.
- Feta.
- Cottage cheese.
- Ricotta.
- Parmesan.
- Swiss.
- Cheddar.
- Goat cheese.
Pecorino Romano. An Italian cheese made from sheep's milk, Neumann says that Pecorino Romano is rich in CLAs (conjugated linoleic acid), which is linked to lowering inflammation and supporting heart health.
Soft creamy cheeses such as mozzarella, burrata, brie, camembert, feta, goat's cheese and cream cheese and medium cheeses such as gouda, cheddar, wensleydale, provolone and muenster, are loaded with calcium (especially in the rind).
What is the best cheese to eat when trying to lose weight? ›
There are plenty of delicious cheeses that are low in both fat and salt. The best of these are the fresh cheeses. Fresh cheeses are the ones that are soft and creamy. They include cottage cheese, cream cheese, mascarpone, mozzarella and ricotta.
Is babybel real cheese or processed? ›
Mini Babybel ® is real cheese, made from pasteurised milk. It's made the traditional way, except that we use vegetarian rennet (not animal rennet) so it's vegetarian cheese.
Which cheese is healthiest for sandwiches? ›
Amer said her go-to recommendation is cottage cheese because it's high in protein and filling fat. And it's a great low-sodium option. Amer also recommends ricotta cheese and mozzarella as great low-sodium, high-protein options.
What are 3 good cheeses for a charcuterie board? ›
Here are the best cheeses for your charcuterie board
- Hard cheese: chunks of parmesan, aged gouda, asiago.
- Firm cheese: gruyere, comte, manchego, colby, cheddar.
- Semi-soft cheese: havarti, butterkäse, muenster.
- Soft cheese: burrata, mascarpone, stracchino.
- Blue cheese: gorgonzola, dunbarton blue, marbled blue jack.
Best Low Saturated Fat Cheeses
| Fat and Cholesterol Content in Various Cheeses (per standard serving) |
|---|
| Swiss cheese, fat-free | 0.0 | 5.0 |
| Swiss cheese, low-fat | 0.9 | 9.8 |
| Cottage cheese, fat-free | 0.0 | 10.2 |
| Cottage cheese, 1% milkfat | 0.7 | 4.5 |
10 more rowsJan 6, 2024
Aim for an aged cheese or two, like Cheddar. An alpine cheese like Gruyere, Comté, or extra-aged Goudas work well on the plate as well. You'll also want a soft cheese, like Brie or triple-cream cheeses. If you're into funky flavors, go for a European blue, such as Roquefort.
