Our guide to healthier platters

14 Days of Health & Wellness Day Five! Today our nutritionist Emma takes us through how to whip up a fresh and healthy platter featuring lots of vege.

Although a simple cheese board from time to time is a real treat, there’s so much more we can add, to create a bounty of nutrient-dense snacks and nibbles that will be bursting with flavour.

You could try:

  • Swapping over-processed crackers for simple water crackers, or seeded, veggie-based or whole grain options. In the video Emma uses Olina’s Bakehouse seeded crackers and Ryvita, as well as crispy chickpea snacks from The Happy Food Co. 
  • Add plenty of colourful veggies to the board — think capsicum, radish, cucumber, carrots, cherry tomatoes, snow peas, sugar snaps, green beans, celery and whatever else looks good on the day!
  • Make your own hummus or dips, or keep an eye out for store-bought ones that are made from only a few ingredients like chickpeas and lemon, and are refined sugar free. We have heaps of dip recipes on our blog, click here to check them out
  • Add olives to the spread for a dose of monounsaturated fats along with other deli items like artichokes and roasted capsicum. 
  • Bake a salmon fillet, or opt for a store-bought wood roasted piece. Mussels, prawns or other shellfish are nutrient dense and are always popular on the platter.
  • Fresh mozzarella is a tasty and naturally lower calorie cheese option, the piccolini balls with cherry tomatoes and basil are perfect for individual caprese skewers
  • Feta or goat’s cheese are other lower fat cheese options, rolled in a mix of black or white sesame seeds and chopped pistachios is delicious! You can also  roll in dukkah or sumac and add a drizzle of honey. Bake it for 10 min at 160degC for a nice warmed option too. 
  • Add fresh fruit like grapes to your platter for a little sweetness, and to accompany the cheeses

Meet the Nutritionist

Emma ‘Edamame’

Our in-house nutritionist Emma ‘Edamame’ was born and bred in mid Canterbury and has the health and wellbeing of Kiwis in mind at all times. As an NZ registered nutritionist (NZ Nutrition Society) with a bachelor’s degree in Nutrition and Food Science from the University of Auckland, she makes sure we’re all getting our fresh dose of local veggies and our meals are full of nutritious substance – thanks for having our back Em (and our waistlines!). When it comes to New Zealand produce, Emma is a whizz, with fresh berries being her absolute fave. Intrigued to know what food this nutritionist couldn’t live without? Fresh fish and seafood, delivering on both flavour and nourishment. As well as ice cream, especially real fruit ice creams, in the summer time! Life’s all about a tasty balance, right?

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