How to build a healthy antipasto platter
Looking for a delicious and healthy snack to have while catching up with friends?
This holiday, treat yourself to an epic antipasto platter! They’re incredibly easy and fun to create. You can even get the kids involved in the creation process, because there’s no right or wrong way to do it.
I want to show you how to boost the nutrition factor of your platter, without sacrificing the taste. Don’t be afraid to get creative! Invest in some wooden boards in different sizes, and ensure you set out a separate knife for each cheese.
Making your antipasto platter nutritious doesn't mean it has to be boring! There are a few things to keep in mind when constructing a healthy platter.
Firstly, things to limit include:
Deli meats – these are okay to enjoy every so often, but they do contain a lot of sodium and preservatives such as nitrites (these give deli meat their distinctive colour and flavour), which can have a negative impact on our health.
Salted nuts/sugar-coated nuts – if you’re adding nuts, select raw, unsalted and sugar-free options instead.
Dried fruits – the drying process means the fruits are stripped of their water content, yet retain all the sugar. Enjoy whole, fresh fruit as a fibre-rich, hydrating alternative.
Processed crackers – offer carrot and cucumber sticks for dipping instead.
Chips – opt for corn chips, as potato chips usually have added sugar/preservatives.
Milk chocolate – choose dark chocolate (70% and above) if you’re going to add chocolate to your platter.
When you’re building a healthy antipasto platter, focus on nutritious, whole food ingredients, including:
Cheese
Start with cheeses, the building blocks of the platter! Cheese is a great source of protein, calcium and healthy fats, helping to keep your guests fuller for longer. Not to mention, it's delicious on seed crackers!
Mozzarella
Cheddar
Goats cheese
Ricotta
Fruits
Then, add some fresh fruit for a dash of colour, a bunch of vitamins and a plethora of antioxidants. The more colour, the more antioxidants!
A few bunches of grapes
Figs
Dates
Strawberries
Vegetables
Don’t forget about the veg! This is honestly the perfect way to get that extra serve of vegetables into your diet. Plus, it’s great for a fussy kid or husband. Constant exposure to vegetables, even if they don’t touch them at first, helps fussy eaters become more familiar with and open to trying vegetables. Vegetables are full of fibre, antioxidants, vitamins and minerals, so don’t hold back.
Slice up your favourite veggie sticks – carrots, capsicum, cucumber and celery are always crowd favourites.
You could also enjoy some baked or chargrilled veggies – a mix of eggplant, capsicum and artichokes in olive oil are delicious on some seed crackers to provide that extra pop of colour.
Then you can also add a small bowl of olives, artichokes and sun-dried tomatoes.
Nuts and seeds
Aim for raw, unsalted varieties. I like to sprinkle a mix all around the platter. Nuts are a great source of monounsaturated fatty acids, and having them on your platter will help you reach the recommended intake of 30g of nuts per day!
Cashews
Almonds
Pistachios
Pecans
Dips
The last component: dips! Now, where’s the fun in eating without having something delicious to dip your food into? Dips are delicious, but often nutrient dense – however, it’s so easy to make a healthier version of your favourite varieties.
I don’t feel a platter is complete without:
Hummus
A homemade pesto
And now all that's left to do is enjoy!
Looking for some more healthy options? Check out these Jessica Sepel recipes:
Please note: The tips throughout this article serve as broad information and should not replace any advice you have been given by your medical practitioner.
